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17 Cards in this Set
- Front
- Back
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What are the 3 components of a traditonal warm up? |
Pulse-raiser Dynamic stretches Static stretches |
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What is acute stretching? |
Stretching for a short period of time |
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What is chronic stretching? |
Stretching over a long period of time |
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Why is it important to warm up? (6) |
* Blood shunting * More hydrogen ions in muscle cell * More oxygen = more enzyme activity in sarcoplasm * More carbon dioxide partial pressure near working muscles * Higher oxygen partial pressure near lungs * Psychological- controlling anxiety |
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What is blood shunting? What is it also known as? |
Redirection to working muscles. Vasodilation of blood vessels Blood accommodation |
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What happens to hydrogen ions in the muscle cell? |
If there is oxygen, transported to the Electron Transport Chain If there is no oxygen, converted into lactic acid |
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What is sematic anxiety? |
Psychological factors E.g hand tremours, increased breathing, sweating, butterflies |
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What is cognitive anxiety? |
Mental E.g negative thoughts, self doubt |
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What is dynamic stretching? |
Moving parts of the body, gradually increasing reach, speed of movement or both. |
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What is static stretching? |
Stretching a body part to its farthest position and holding it for 10-30 seconds |
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What is passive stretching? |
Equipment or a partner provides the force to stretch the muscle, whilst you remain inactive in a relaxed state |
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What is PNF stretching? |
Both isometric and concentric muscle actions completed immediately before the passive stretch to help to achieve autogenic inhibition |
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What is autogenic inhibition? |
A relaxation reflex of the muscle in response to high magnitude force to protect the muscle from tearing |
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What is autogenic inhibition detected by? |
Golgi tendon organs |
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What does CRAC in PNF stretching stand for? |
Contract Relax Antagonist Contract |
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What does PNF stand for? |
Proprioceptive neuromuscular facilitation |
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What is ballistic stretching? |
Momentum of a moving body or limb is used in an attempt to force it beyond its normal range of motion, usually by bouncing into (or out of) a stretched position |
