Linda Sierra For those studying Health Promotion and Fitness Management

 Reduces injury  Prepares you for performance  Gives a gradual adjustment from rest to exercise I love getting a good warm up!

 Passive: increasing body temperature  Sauna/hot tub  Active: body movements are used to elevate temperature  Passive should not be used for sports  Blood flow goes to skin instead of muscles  Warm up should be 5-10 minutes  Body temp and heart rate

 Below 40% of HRR (heart rate reserve)  Prevents accumulation of lactic acid  Warm up should be specific to area you are going to work  If lifting with upper body, blood flow should be to upper body

 Always include stretching in your warm up  2 most common types of stretching  Dynamic vs. Static

 One moves into the greatest range of motion  Hold stretch for a minimum of 20 seconds  Deactivates muscle spindles  Allows muscles to stretch further

 May have negative effect on performance  Contributes to fatigue when activating muscle spindles  Purpose of muscle spindles  Prevent excessive stretching  When holding a stretch they continue to contract that can cause fatigue  Limits potential force production during performance of exercise

 Benefit is to increase flexibility  Best for performing after exercise

 Moves through entire range of motion  Doesn’t significantly help flexibility  Best way to loosen muscles  Best way to prepare muscles for exercise  Does not cause muscle fatigue  Minimally activates muscle spindles

 In dynamic warm up goal is not to increase flexibility  Goal is to increase blood flow  Decrease viscosity of joints and musculotendonis tissue

 Increases flexibility  Increases range of motion

 Series Elastic Component  Allows for the property of elasticity  Muscles want to bounce back to original resting length  Overstretching before exercise (like static) can decrease elasticity  Decreases how much force a muscle can generate

 increases blood flow to active tissue  increase the release of O2 from red bloos cells to muscle cell  increase the release of O2 from myoglobin to the mitochondria

 decreases the energy of activation needed for enzymes to work  decreases muscle and joint viscosity, improving efficiency of movement  increases the speed of nervous impulses

 decrease the stress on cardiovascular system  Sweating response activated early, helps control temperature regulations  Possibly decreases the risk of injury

 Return your body to pre-exercise conditions  Like warm up body changes gradually  Light aerobic exercise

 Less than 40% HHR  25% is ideal  5-10 minutes  Static stretching and flexibility

 Allows heart rate and blood pressure to gradually return (less stress on )  Body temp cools down gradually  Prevents blood pooling

 Helps in the removal of lactic acid  Helps to decrease muscle soreness  Aids in recovery by delivering oxygenated and nutrient rich blood

 Linda’s Homepage Linda’s Homepage  Here you will find more information about the HPFM major and some of my favorite websites that I use!