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Importance of an effective warm-up
Raises body temperature, increases blood flow, prepares muscles and joints, improves focus, and reduces injury risk.
Cool-down
Gradual reduction in activity after exercise to help recovery.
Importance of a cool-down
Helps remove waste products, lowers heart rate gradually, reduces dizziness, and may reduce soreness.
Fatigue
A decline in the ability to produce force or perform effectively.
Cause of fatigue: depletion of energy stores
Low ATP, phosphocreatine, or glycogen reduces ability to continue exercise.
Cause of fatigue: lactic acid accumulation
Associated with reduced muscle efficiency and discomfort during high-intensity work.
Cause of fatigue: dehydration
Loss of body fluid reduces performance and increases strain on the body.
Cause of fatigue: increased body temperature
Excess heat can impair performance and concentration.
Effect of fatigue on performance
Reduced skill, slower reactions, poorer decision-making, lower intensity, and reduced coordination.
OBLA / onset of blood lactate accumulation
The point at which lactate begins to accumulate in the blood faster than it can be removed.
Importance of OBLA
It marks a level of exercise intensity beyond which fatigue rises quickly.
DOMS / delayed onset of muscle soreness
Muscle soreness and stiffness that develops after exercise, usually peaking 24-72 hours later.
Cause of DOMS
Mainly caused by microscopic damage to muscle fibres, often after unaccustomed or eccentric exercise.
EPOC / excess post-exercise oxygen consumption
The extra oxygen the body uses after exercise to return to resting levels.
Purpose of EPOC
To restore oxygen stores, remove lactate, resynthesise ATP-PC, and return the body to normal.
