response to a warm up

Stages of a warm up

• raise

• Activate and mobilise

• Potentiate (performance)

Raise stage

Approx 5 minutes of low intensity, multi directional movement to enable raising of:

• temperature

• Heart rate

• Respiration

• Blood flow

• Joint viscosity

Activate and mobilise stage

A further five minutes should be allowed to activate the key muscles and mobvilising the important joints important for the activity

Eg.

• dynamic balance work

• Squats and lunges

• Trunk mobility exercises

Potentiate stage

• Preparing more specifically for the activity or performance

• Up to 10 minutes

• Intensity should progress to be in line with the demands of the activity

• Eg. Possession with purpose drill for football

Muscular system responses and physiological benefits

Flexibility increased - elasticity of muscle fibres

• allows increased range of movement

Blood flow and oxygen saturation to muscles increase

• increased strength and power of contractions

Increased speed and adaptation

• increased speed of muscle contraction

Increase in temperature

• increase in enzyme activity

Increased availability of oxygen in the fibres

• leads to delayed anaerobic energy contribution to exercise

Prepares tendons for exercise

• decreased risk of injury and increased pliability of tendons

Skeletal system response and physiological benefit

Increased production of synovial fluid

• reduced friction between joints making movement more efficient