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Published byRobert Clark Modified over 9 years ago
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Linda Sierra For those studying Health Promotion and Fitness Management
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Reduces injury Prepares you for performance Gives a gradual adjustment from rest to exercise I love getting a good warm up!
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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
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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
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Always include stretching in your warm up 2 most common types of stretching Dynamic vs. Static
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One moves into the greatest range of motion Hold stretch for a minimum of 20 seconds Deactivates muscle spindles Allows muscles to stretch further
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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
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Benefit is to increase flexibility Best for performing after exercise
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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
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In dynamic warm up goal is not to increase flexibility Goal is to increase blood flow Decrease viscosity of joints and musculotendonis tissue
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Increases flexibility Increases range of motion
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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
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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
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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
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decrease the stress on cardiovascular system Sweating response activated early, helps control temperature regulations Possibly decreases the risk of injury
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Return your body to pre-exercise conditions Like warm up body changes gradually Light aerobic exercise
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Less than 40% HHR 25% is ideal 5-10 minutes Static stretching and flexibility
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Allows heart rate and blood pressure to gradually return (less stress on ) Body temp cools down gradually Prevents blood pooling
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Helps in the removal of lactic acid Helps to decrease muscle soreness Aids in recovery by delivering oxygenated and nutrient rich blood
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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!
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