AS PE ANATOMY & PHYSIOLOGY

James Barraclough Lesson 8: Warm-up & Cool-down

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Aims: Warm-up & Cool-down

Objectives: ALL to understand Physiological effects of warming-up & cooling-down Impact of different types of physical activity on skeletal & muscular systems

Warm-up
Warm-ups/cool downs should be undertaken before & after every training session/match Improve effectiveness & quality of performance Do they reduce injury? READ: http://www.pponline.co.uk/encyc/doesstretching-in-your-warm-up-prevent-injury310 COMPLETE ACTIVITY 1: 20 minutes

Types of Warm-up:
General/sports specific for youths/adults: 3 Phase 1. Phase 1: GENERAL pulse raiser increase O2 delivery to muscles & raise body temperature e.g. CV exercise like progressive jogging 5-10 minutes (Dont stretch cold muscles!!!) 2. Phase 2: GENERAL now muscles are warm mobility/stretching exercises e.g. dynamic stretches/pressups/lunges/thrusts, etc. 3. Phase 3: SPECIFIC final stage position-specific movements to that sport to engage relevant brain cells e.g. passing/shooting etc HIGHER INTENSITY WORK CAN FOLLOW YouTube - Sports Specific Dynamic Warmup
YouTube - Maradona Warm-Up

Physiological Effects of Warm-up on Skeletal Muscles

Increased muscle temperature Improved extensibility/elasticity of muscle

fibres Increased speed/force contraction (faster conduction of nerve impulses) Can help reduce DOMS (Delayed Onset Muscle Soreness)

Performance & Muscle Temperature

Cool Down
WHAT: Routine at end of exercise to prevent discomfort

Light continuous exercise to keep HR & metabolic activity up & allow O2 to flush muscle tissue
Should remove/oxidise lactic acid May reduce impact of DOMS post-exercise HOW: Should involve some stretching (static may be better) as muscles are warm/pliable & can improve flexibility May reduce impact of DOMS post-exercise

Impact of Activity on Skeletal & Muscular Systems

Active teenagers more likely to be healthy adults Exercise can also lessen chances of certain skeletal disorders e.g. osteoarthritis & osteoporosis

COMPLETE ACTIVITY 3

Osteoporosis
Thinning of the bones: rate of bone loss faster than growth means reduction in overall bone mass Active people less likely to get it especially weight-bearing activities (e.g. jogging) as promotes bone growth (stronger & denser) http://www.pennmedicine.org/encyclopedia/em_ DisplayAnimation.aspx?gcid=000093&ptid=17

Osteoarthritis
Disease leading to pain/impaired function at joint: Deterioration of joint cartilage Non-weight bearing exercise (e.g. swimming/cycling) may reduce pain General mobility exercises can also ease joint function Increased activity can promote new/nourish existing cartilage http://www.pennmedicine.org/encyclopedia/em_D isplayImage.aspx?gcid=17105&ptid=2&rgcid=0004 23&rptid=1

Osteoarthritis

Potential Injuries
Incorrect techniques/programmes can lead to long-term injuries/damage: Growth plate disorders Joint stability injuries Overuse injuries

Growth plate disorders

Growth plate is thin section of cartilage on

the bone during growth Weakest part of bone & therefore more susceptible to injury Damage can cause premature closing over stopping further growth Avoid impact activities (e.g. treadmill running, weights) to allow bones to mature fully

Joint stability injuries

If ligaments over-stretched do not return to

normal (inelastic) Leads to joint instability & possible dislocation Impact injuries (e.g. contact sports) can also cause joint instability e.g. cruciate knee ligament damage in football

Overuse Injuries
Repetitive actions (e.g. jogging) can lead to

wear & tear of articular cartilage Can cause excessive pronation of foot, inflammation of bursa (bursitis) Occurs where tendons attach to bone (tendinitis e.g. tennis/golfers elbow or stress fractures)

Next Week
Test on muscular system: Types of muscle Properties of skeletal muscle Functions of skeletal muscle Muscle fibres Connective tissue Antagonistic muscle action Types of muscle contraction Movement patterns Effects of warm-up & cool-down Impact of activity on musculo-skeletal system