Warm up and cool down

• stage one is a pulse raiser, some form of cardiovascular exercises to raise heart are and increase breathing rate, and have more blood directed to working muscles through vascular shunt mechanism
• stage 2 performing stretching/flexibility exercises.especially those that are used most during the session.
• Static stretching involves not moving and is active or passive, held for 30 seconds
• active stretching works on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissues around it
• passive stretching occurs with the use of an external force like a wall, a partner or gravity
• ballistic stretching the the performer uses a stretch with bouncing or swinging movements. only used by very flexible performers and push their body beyond limits of their range of movement
• stage 3 is a skill specific drill or pattern that will be carried out during the performance
• effects of warm up

  • reduces injury possibility - increased muscle elasticity
  • release of adrenaline to heart - more O2 to muscle
  • increase muscle temperature so O2 can dissociate more easily from haemoglobin
  • improve reaction time
  • efficient joint movement
  • anxiety reduced - mental rehearsal
• cool down

  • end of exercise
  • light exercise to keep hr elevate so blood flow remains high so O2 can be flushed through muscles to remove lactic acid that could have impacted performance
  • limits effects of DOMs
  • keeps skeletal muscle pump working to maintain venous return