The Physiological Implications of a Warm up and Cool down

1. The Physiological Implications of a Warm up and Cool down

2. Warm Up • Reduce the chances of injury due to improvement in range of movement and elasticity of muscles and connective tissue • Prepares the body for exercise effort (heart and breathing rates) • Increase in body temperature • Increased temperature helps enzymes function more efficiently • Which warms muscles and enables better ATP conversion • Vasoconstriction to non-essential areas of the body and vasodilatation to the working muscles. The results in increased blood and therefore oxygen to the working muscles. • This will prevent OBLA from occurring. And increased respiration will aid the removal of any formed

3. Cool Down The main aim and benefits of a cool down is to speed up the recovery process and to rid the body of any waste products built up by exercise. • Products like lactic acid and CO2. Capillaries need to be flushed with oxygenated blood to convert into CO2 and H20. • Avoiding ‘blood pooling’. Strenuous exercise increased blood flow to working muscles. • Light aerobic work maintains good levels of venous return preventing blood pooling • Allows muscles to cool down slowly helping to reduce the amount of muscle cell damage. Prevents DOMS • Work on flexibility. Muscle fibres are crossed, realign tissue. • Helps to repay oxygen debt. Due to increases respiration.

4. Periodisation of Training In order to apply the principles of training in an effective manner, all training must be well planned and structured. • The main intention in the Periodisation of training is to allow an athlete or sports person to peak at a specific time. • Periodisation is the breaking up of a training programme into manageable chunks each of which have a specific aim • Split generally into pre-season working on getting a good aerobic base and strength, competition working on sport specific fitness components, energy systems and maintenance of fitness and strength and recovery or out of season.

5. Periodisation Continued 1) A macro-cycle is the whole training programme. Often the calendar year is used. What about Olympics, world cups etc. A macro-cycle is broken into meso-cycles. 2) A meso-cycle is a phase of training, often about 4-6 weeks in duration. The length of each meso cycle depends on its aim. Usually a performer will use 6 meso-cycles or phases • Phase 1- General fitness work. Base from which to work on • Phase 2- Sport specific fitness and skills. Intensity of training increases. Training to compete • Phase 3- Competitive season general training reduced replaced by competition work • Phase 4- Due to the long nature of the season training is reduced and essential such and technical and tactical elements are worked on • Phase 5- The culmination of the season. Promotion, cup/league finals, relegation • Phase 6- Recovery or transition where body is allowed to recover.

6. Periodisation Continued • Each meso-cycle is broken into micro-cycles. A micro-cycle is usually a typical week that is broken in to training units. A unit is a period of training with a specific aim- for example, six times 60m sprints to develop speed • However a training session my include one or more units. Example stretching and mobility, drills for accurate shooting and a 30 minute run for aerobic fitness.

7. Planning a personal fitness programme • Create your own individual programme relative to your chosen A2 activities. • If there is not a specific competition you can think of use a macro-cycle • Divide your macro-cycle into meso-cycles. You may use 6 or less. • Design a micro-cycle for each meso-cycle. • Use the principles of training