Warming up

Question 1

Designing Active Warm-up - RAMP method: Raise (5-10 min)

Answer 1

Blood flow, muscle temperature, core temperature, muscle elasticity, and the quality of neural activation, with consideration to skill. Basic-Specific movement patterns, leading to later more intensive.

e.g. sprint technique drills, multi-directional movement, low level skill/technique planned change of direction, throwing, jumping, catching

Question 2

Designing Active Warm-up - RAMP method: Activate and Mobilise (5-10 min)

Answer 2

– increased range of motion, ‘activation’ of key
muscle groups, fundamental movement patterns

e.g. squat, lunge, mini-band routines, single leg control.

Question 3

Designing Active Warm-up - RAMP method: Potentiate (<5 min)

Answer 3

preparation for session but also training opportunity

e.g. more intensive speed technique/work, plyos (unilateral/bilateral jumps or bounds), power, applied movement skills (e.g. tackle pads, evasion game relative to session)

Question 4

Movement vocabulary, what do you need to do to reach target function of initiation?

Answer 4

Target objective: Starting to the front= First step acceleration

Target objective: Starting to the side= Hip turn

Target objective: Starting to the rear= Drop step

Target objective: Changing direction Laterally= Cut

Target objective: Changing Direction (forward-backward)= Plant

Question 5

Movement vocabulary, Transition?

Answer 5

Target objective: Static position= Athletic position

Target objective: Moving in a limited space= Jockeying

Target objective: Moving laterally= side shuffle

Target objective: Moving to the rear= Backpedal, backtrack

Target objective: Moving diagonally= Cross-step run

Target objective: Moving forward to control= Deceleration pattern

Question 6

Movement vocabulary, Actualization?

Answer 6

Target objective: Acceleration= Linear pattern, curved pattern

Target objective: Maximum Speed= Linear pattern, curved pattern

Question 7

what are some Raise phase options?

Answer 7

Type of raise phase:
. Movement
. Skill
. Combined

Best organizational layout:
. Box, line, or grid (for example)

Best activities to achieve the goal:
. Single movements and 
skills
. Combined movements
. Tasks

Organization of activities:
. Repetitions
. Sequence
. Random allocation

Progression of challenge:
. Athlete capabilities
. Controlled intensity

Question 8

basic pattern examples that fill the 3 criteria of

1. Low intensity to moderate intensity
2. Simple movement to complex movements
3. Low cognitive challenge to high cognitive challenge

Answer 8

1. Run from cone A to cone C using an acceleration, from running technique
2. Run from cone A to cone C using an acceleration, from running technique; then decelerate to a square stance at cone C
3. Start at cone A facing into the lane, Hip turn and run from cone A to cone C using an acceleration, form-running technique; then decelerate to a left-leading staggered stance at cone C
4. Start at cone A facing away from the lane Hip turn and run from cone A to cone C using an acceleration, form-running technique; then decelerate to a right-leading staggered stance at cone C.
5. Backpedal from cone A to cone C
6. Side shuffle from cone A to cone C (facing into the middle of the lane).
7. Side shuffle from cone A to cone C (facing out of the lane).
8. Backtrack from cone A to cone C.
9. Cross-step run from cone A to cone C (facing into the middle of the lane)
10. Cross-step run from cone A to cone C (facing out of the lane).

Question 9

Combined pattern examples that fill the 3 criteria of

1. Low intensity to moderate intensity
2. Simple movement to complex movements
3. Low cognitive challenge to high cognitive challenge

Answer 9

1. Run from cone A to cone B, and break into a faster run when running from cone B to cone C
2. Run from cone A to cone B, break into a faster run at cone B, and decelerate to a square stance at cone C
3. Side shuffle, facing into the lane, from cone A to come B; at cone B hip turn and break into run to cone c
4. Side shuffle, facing away from the lane, from cone A to come B; at cone B hip turn and break into run to cone C
5. Cross-step run, facing into the lane, from cone A to cone B; at cone B hip turn and break into a run to cone C
6. Cross-step run, facing away from the lane, from cone A to cone B; at cone B hip turn and break into a run to cone C

Question 10

when developing a warm up plan what’s important?

Answer 10

Key point: Develop simple to complex activities within each pattern, supplementing with ‘bending’ and ‘rotating’ to activate and challenge mobility of the athlete.

Question 11

3 things to consider when making an exercise plan?

Answer 11

1. Identify an athlete’s movement deficiencies or muscle activation patterns and select activities that address the deficiencies or challenges.
2. identify the key movement patterns the athlete will need to perform (as well as the range of motion required) in the upcoming session.
3. identify the key movement patterns the athlete will need for long-term development.

Question 12

what is Potentiate?

Answer 12

• Linked to A-M phases:
• Seamless transition to higher intensity movement or skill
• Usually more ‘specific’ (think of contraction type, direction of force, rate of force, magnitude of force etc.)
• Example (beginner sprinter)

Question 13

why do we need to warm up?

Answer 13

Aims
• Improve Performance and Reduce Injury Risk

Objectives
• Physiological
• Greater efficiency of the cardiovascular, metabolic,
respiratory & neuromuscular systems

• Psychological
• Optimum readiness for game or training
• ↑ perception, concentration & regulate emotional state

• Technical/Tactical

Question 14

Effect of a warm-up on performers?

Answer 14

32 Warm-Up Studies (see figure)
• Short-term maximal effort (<10 s)
• Intermediate maximal effort (10 s-5 min)

79% demonstrate improvement in
performance following warm-up
Improvement range from <1% to 20%

17% of studies showed a decrement in
performance

Bishop (2003b)
8 Studies

Long-term performance (> 5 min) reported to improve, remain unchanged or impaired following a warm up

Question 15

Evidence of warm-up on injury Prevention?

Answer 15

Control Group vs. Warm-Up

Handball
Wedderkopp et al. (1999)
237 female handball players (126 control vs.
111 intervention)
X 5.9 more likely to sustain an injury

Olsen et al. (2005)
1837 handball players (879 control vs. 958
intervention, male and female)

X 2 increased incidence of knee and ankle
injuries (Olsen et al., 2005)

Military
Pope et al. (2000)
1279 male army recruits (656 control vs. 623
intervention)
No effect of warm-up on injury

Question 16

Muscle terminology:

Answer 16

Epimysium: surrounds entire muscle

Endomysium: surrounds individual muscle fibers

Perimysium: surrounds bundles of muscle fibers

Sarcolemma: Muscle cell membrane

• Fascicle = (bundle of muscle fibers)
• Muscle fiber = (muscle cell)
• Myofibrils = (make up a fiber)
• Sarcoplasm = (Cytoplasm)
• Sarcoplasmic Retic = (Endoplasmic Retic.)

Question 17

simple explanation of muscle contractions:

Answer 17

brain receives AP from receptors,

sends AP via sensory nerves such as spindle’s (Length), Golgi (tension), Free nerve ending (e.g. pain, etc.) to the muscles

motor nerves then cause those movements to occur from AP from spinal cord via AP from brain

Question 18

in-depth explanation of muscle contractions:

Answer 18

1. an AP arrives at neuromuscular junction
2. Acetyl Choline is released, binds to receptors, and opens sodium ion channels, leading to AP in sarcolemma
3. AP travels along the T-tubules
4. Calcium combines with Troponin, ADP and PI, thick and thin filament interaction leads to muscle contractions
5. muscles shorten and produces tension

Question 19

Muscle Temperature on performance?

Answer 19

4 subjects

20-s max sprint isokinetic cycling @95
rev.min-1 under 4 conditions -

Rest at room temperature (21-22°C),
and following 45 min lower body immersion at 44, 18 and 12°C

Heat immersion increased muscle temperature by 2.7°C, associated with
increases of ~11% in max peak force and power.

Max peak power showed an average of +4% per °C in muscle temperature compared with resting condition.

Question 20

Effect of Muscle Temperature Injury Risk:

Answer 20

Warmer muscles….

Greater stretch at
submaximal loads

Greater deformation prior
to failure

Question 21

what happens to Force-Velocity as body temperature increases?

Answer 21

The speed of nerve and muscle functions increases (increases contraction
velocity)

The force velocity curve shifts to right:

• Increased maximum isometric force
• Higher maximum velocity at any resistance
• Fewer motor units are needed to sustain a given force

Question 22

Muscle Temperature and performance?

Answer 22

Isokinetic cycling @ 54, 95 and 140 rev.min-1

54 rev.min-1  in Peak Power ~2% per °C

140 rev.min-1  in Peak Power ~10% per °C

Greatest benefits of increasing muscle temperature observed at higher velocities (e.g. high force-high velocity = Explosive Strength)

Question 23

what are the 3 stretching types?

Answer 23

Ballistic (BS) – rapid jerking-like movements

Static (SS) – Slow, still, larger ROM (10-12 s)

Dynamic (DS)– Slower, functional movement
(allow specificity!)

Question 24

Stretching and performance?

Answer 24

Static stretching results in a
decreased:

• Strength
• Power
• Explosive performance

(throwing, jumping etc.)

WHY? No temp change and
inhibition

Question 25

Stretching inhibition?

Answer 25

• Range of motion and injury risk reduction after SS • Other forms of stretching (BS) don’t tend to match SS, as above, but can still lead to inhibition • Proceed with a dynamic warm-up and none of this could matter

Question 26

what energy systems last the longest (shortest first)

Answer 26

1. Stored ATP (2 secs) 2. Phosphagen (10 secs) 3. Glycolysis (2 mins) 4. Aerobic (2 hours)

Question 27

what do enzymes do?

Answer 27

reduce energy of and facilitate reactions

Question 28

ATP– ‘a high-energy phosphate’ what is the basis of energy transfer in the body?

Answer 28

- Recycling of ATP is the basis of energy transfer in the body - ATP can ‘donate’ phosphates to drive muscular contraction (among other processes)

Question 29

Phosphocreatine system?

Answer 29

* The body does not store enough ATP for exercise * The ATP-PC system replenishes ATP rapidly! ATP and H20-ADP, energy, PI phosphocreatine is broken down by creatine kinase to form creatine, energy and PI Energy + PI + ADP= ATP and creatine and energy. • Creatine kinase reaction to maintain the concentration of ATP

Question 30

Increased non-oxidative metabolism: During exercise increases in muscle temperature does what?

Answer 30

Increase muscle glycogenolysis, glycolysis and high-energy phosphate (ATP and phosphocreatine) degradation during exercise.

Question 31

why watch out for warm-up intensity?

Answer 31

Muscle temperature: 3-5 min moderate intensity rapidly increases muscle temperature (~2°C), reaching equilibrium after ~10-20 min. Workloads above ~60% VO2max shown to decrease PCR and impair short term performance.

Question 32

Exercise Priming (non-temp)

Answer 32

Elevation of Baseline Oxygen Consumption By elevating baseline VO2 through warm-up, less of the initial work will be completed anaerobically This should increase time to exhaustion and improve performance in more prolonged tasks that require a significant anaerobic contribution. Elevated Baseline O2 on performance • Short Term ✖ • Intermediate ✓ • Long Term ✓

Question 33

Improved oxygen kinetics

Answer 33

2 x 6 min bouts of ‘heavy-domain’ exercise with 20 min passive recovery Non-temp. related Possible uses in less complex, closed loop tasks like cycling, running extended mid-long distances

Question 34

summary: muscle temperature

Answer 34

3-5 min moderate intensity rapidly increases muscle temperature (~2°C), reaching equilibrium after ~10-20 min. This can: Enhance power output, particularly at higher velocities Increase compliance of muscle-tendon junctions Enhance neural activation patterns Enhance anaerobic energy supply

Question 35

summary: Stretching

Answer 35

Static should < 60 s to ensure no performance decrement but, generally, dynamic stretching is preferable as part of RAMP

Question 36

summary: Exercise Priming

Answer 36

Exercise Priming Not heat related per se Not intense enough will not speed VO2 kinetics (should be ‘heavy’) Too intense - decrease high energy phosphate stores, glycogen stores and accumulation of metabolic products (no use later in race). Breaks ↑ and intensity ↓