The effects of a warm up/cool down & Effects of exercise on the body

1. The effects of a warm up/cool down&Effects of exercise on the body

2. THE EFFECT OF WARM-UP ON SKELETAL MUSCLE The NEED FOR OXYGEN • ANAEROBIC exercise does not need oxygen and can theoretically be performed without warm-up • but replenishment of ATP and muscle glycogendepends on an efficient blood capillary system • recovery from oxygen debt is improved if light aerobic exerciseis undertaken before exercise

3. THE EFFECT OF WARM-UP ON SKELETAL MUSCLE WARM-UP • dilates capillariesand raises the pulse rate • therefore enabling more blood and hence oxygen to be available to working muscle • raises body temperaturewhich enhances the rate of ATP conversion, enhances glycolytic enzyme action and reduces muscle response times • this enables bigger forces to be exerted by muscle more quickly • increased temperature also reduces blood viscosityso that blood flows slightly more quickly through muscle capillaries

4. THE EFFECT OF WARM-UP ON SKELETAL MUSCLE STRETCHING • light muscle stretching prepares muscle to operate over its full range • reducing the risk of injury

5. STAGES OF A WARM UP 1.Raising HR, increasing O2 delivery and temperature. 2.Flexibility or stretching exercises, static and calisthenic when muscle works its full range. 3.Skill related component, working the related neuromuscular mechanisms.

6. PHYSIOLOGICAL IMPLICATIONS OF A COOL DOWN • Light continuous exercise whilst HR is elevated, keeping metabolic activity high and capillaries dilated so O2 can get to muscle tissue to remove lactic acid. • Prevents blood pooling causing dizziness. • Muscle pump squeezes the blood back to the heart • Need aerobic exercise • No exercise then no mechanism for returning blood with all the waste products to the heart • Stretching to facilitate and improve flexibility due to muscle warmth.

7. EFFECTS OF EXERCISE ON THE BODY. THE EFFECTS OF EXERCISE UPON THE SKELETAL SYSTEM. • As exercise imposes stress upon the tissue of the skeletal system then in turn these tissues will become stronger. • The hyaline cartilage at the end of bones will become thicker and become better at shock absorption. • Tendons will become thicker and able to withstand greater force • Ligaments will stretch slightly to enable greater flexibility at the joint.

8. THE EFFECTS OF EXERCISE UPON THE MUSCULAR SYSTEM • Exercise will make the muscle more effective and more efficient. However different types of exercise will have different effects upon the muscles exercised.  For example high intensity low duration exercise will produce strength, size and power gains while low intensity long duration exercise will produce endurance type benefits. • Tone;  Refers to the state of readiness of a muscle. This is the state that a muscle is in when it is relaxed and how able it is to respond to its task. An unused, untrained muscle will have poor tone and will respond slowly and with greater difficulty to a task than a trained muscle.

9. Posture; Refers to the way in which we hold our bodies when sitting, walking or running. Regular exercise performed correctly will encourage good posture which enables muscles to work efficiently and will help to prevent injuries. • Hypertrophy; Is when a cell, in this case a muscle cell, increases in size through growth. Extreme hypertrophy may result in the cells splitting to create new ones. • Atrophy; Is when a muscle shrinks due to injury or lack of use.

10. HOMEWORK • You have to devise two warm ups • For a 100m Sprinter • For a rugby player • What you need to include is a detailed plan for your warm up, what you will do, why you do it, specific muscle groups targeted, length of warm up and each component, how is this specific to the activity