Immediate effects of exercise

Warming-up

Warm-up

The body prepares for activity by making physiological adjustments

Homeostasis is disturbed and the body enters a ‘fight or flight’ state of readiness

The body will not perform effectively, unless it is operating at an optimum temp.-at rest >36.9oC-moderate exercise >37.7oC-severe exercise >41.1oC

Purpose of a warm-up

To raise body temperature To physically prepare the body for demands of

exercise To prevent injury To prepare mentally for the activity

What makes an effective warm-up?

Effective Warm-up

Consists of: Pulse raiser Flexibility exercises Skills practice Sports specific practice

Pulse Raiser All warm ups should start off gradually, then increase in intensity Large body movements should be performed e.g jogging The am is to; increase core temperature Increase both ventilation and circulation rates Prepare the body for the other stages

Injury prevention/flexibility

Once the temperature of the muscles and connective tissue has been elevated , streching can be undetaken

This will; help minimise the risk of injury Aid elasticity Improve the range of movement Increase efficiency of the movement

Types of stretching

ActivePassiveBallisticProprioceptive neuromuscular facilitation

(PNF)

‘Active’ static stretching

•Achieved actively by moving into a position that takes the joint beyond its point of resistance

•This lengthens the soft tissue around the joint

•Position held for a minimum of 10 seconds

‘Passive’ static stretching

•Similar to active static stretching

•A partner is used to move the joint beyond its resistance point and holds the position

Ballistic stretching•Involves the athlete using momentum to move a body part through its extreme R.O.M.

•Exercises involve swinging or bouncing movements

Should only be undertaken by athletes who are very flexible, as it is easy to overstretch and damage connective tissue

Proprioceptive neuromuscular facilitation (PNF)

•Extremely effective method of stretching

•The athlete moves the joint to just beyond its resistance point (concentric contraction)

•A partner is then used to perform a isometric contraction

•The muscle is briefly relaxed and then stretched again

•The muscle will usually stretch further the second time

Stretching exercise

1. Complete the protocols to demonstrate the types of stretching

2. List the advantages and disadvantages of each type of stretching

3. You should of done this (2)

Stretch Reflex

If muscles are stretched too fast stretch reflex comes into operation.

As muscle is stretched distortion of muscle spindle initiates stretch reflex, muscle then contracts to prevent damage.

Amount of contraction, proportional to rate and amount of stretching

Inverse Stretch Reflex

Allows muscle to relax in the stretch and go beyond normal range

Initiated via sensory nerves in Golgi tendon organs (Gtos) in muscle tendon

When muscle fully stretched for minimum stretch time of 6 seconds, Gtos initiate action of antagonist to relax, thus allowing agonist to do so with less resistance

Benefits of Stretching

Decrease risk of injury Full development of opposing muscle groups –

length and strength Prevent natural shrinkage with age Enable postural improvement Improve circulation – blood flow through relaxed

fibres

Rules of Stretching Muscle must be warm before stretching Joints need to be mobilised Use controlled actions, do not bounce Joints of back and legs must not be locked straight Stretch major muscles before minor ones Initial stretch for 10-20 secs, relax, then further

stretch for 10-20 secs. Stretch in sequence e.g. head to toe Breathe normally!

Skill Practice A skill related activity which relates to the activity to follow Skills should be produced in sequence at match tempo E.g practicing serves in tennis Tumble turns in swimming Lay ups in basketball

Sport-specific Connected to the third phase this will include the skills

and exertions similar to game like situations. This can help to mentally rehearse and focus

Cool down Is performed after exercise Is designed to return the body as quickly as possible to its

pre-exercise state Should include a continuous activity reducing in intensity Helps to reduce the effect of DOMS Help to prevent blood pooling Aid the rapid elimination of waste products

Immediate effects of exercise Release of adrenaline Build up of co2 Increase in HR Increase in ventilation Speed up of oxygen delivery Heat generation Local muscular metabolism speed up Quicker production of energy

glycolysis

Dilation of capillaries Increased muscle elasticity Greater force and speed of

contraction Greater flexibility at a joint Increased speed of nerve impulses Improved reaction and responses

Homework

Complete physiological effects of warming-up and cooling down table

3 people for SAQ work in next lesson practical