warm-up and priming for exercise

what are some components of a warm-up

stretching, low-intensity exercise, sport specific movement, high intensity exercise, passive warming

muscle temperature is normally how many degrees colder than core temperature

1-3

will muscle temperature be cooler or warmer in deeper parts of muscle

warmer

what can muscle temperature get up to when exercising

38 degrees

how does temperature affect the force-velocity relationship of a muscle

shifts the curve upwards and right so can generate same force with quicker velocities

why is a warm-up not so important for isometric slow strength exercise

force capacity is not affected by temperature under normal conditions

Q10 effect

relationship between changes in muscle temperature and metabolic rate (power-generating capabilities)

what does a Q10 of 2 mean

for a 10 degree increase in temperature, metabolic rate doubles

why does a higher temperature ensure a faster shortening velocity

shortening velocity governed by myofibrillar ATPase (enzyme) activity which increases with temperature

a study showed increased temperature led to increased power output due to an increase in what

muscle fibre conduction velocity

since what year has it been evidenced that warm-up has an effect on performance

1945

the study by Bergh showed that the warmer you are, the higher your

counter-movement jump

what was the result of the study in which participants lowered and increased their temperature before performing a wingate test

the higher the temperature, the higher the power output

an increase in temperature prior to doing the wingate test causes what 2 results

an increase in power and a shift to the right in the optimum velocity for max power

effects of warmup on power production is greater at what velocities

high

there is a 10% increase in performance for a muscle temperature increase of how many degrees

2-3

why does muscle temperature decline rapidly after a warm-up

the body is good at dissipating heat

after how many minutes of rest after a warm-up does muscle temperature gains half

30 mins

how to keep muscle temperature high after a warm-up

keep warming up, wear extra clothes, directly heat the muscle

after 30 mins, how many degrees does muscle temp drop, equating to 10% power lost

1

wearing heated pads before doing a 30s wingate showed a power output increase of how many watts, compared to not wearing the pads

141W

what evidence shows a warmup doesn’t help raise muscle temperature in outside environments

after 30 mins of running outside, superficial muscle temperature didn’t increase

what strategy can you use for maintaining muscle temperature during half time and breaks in team sports

rewarming

what evidence is there to show rewarming improves performance

rewarming prior to the 2nd half led to sprinting and performance improving to what it was in the first half in football players

passive rewarming in rugby during half time improved what

sprint performance and power-generating capacity

how does a warm-up improve cardiovascular function

it increases blood flow and oxygen delivery

what is your anaerobic metabolic input, which you want to reduce as it produces fatigue

o2 deficit

increasing what reduces o2 deficit

vo2 kinetics

power and o2 kinetics are what-dependent

velocity

what speeds up as a result of prior heavy exercise

vo2 kinetics

repeating a bout of heavy exercise 6 mins later led to a steeper what and therefore a reduced o2 deficit

primary component

does mean response time increase or decrease in the second bout of intense exercise

decrease

what does the result of the primary speed of the first 90s not increasing in the 2nd bout of heavy exercise mean

vo2 kinetics didn’t get faster, but got larger

effects of priming

no change in speed of primary kinetics, increase in primary amplitude, reduced slow component, reduced o2 deficit

the amplitude of what increased with moderate, heavy and sprint prior to exercise

primary vo2 kinetics

how did a study show that a warm-up prior to performance shouldn’t be too intense

moderate and heavy exercise prior to performance improved performance but sprint exercise prior to it reduced performance

when doing heavy and severe exercise before performance, which intensity had a positive impact on performance

heavy

what sort of warmup resulted in Jess Ennis improving her 800m performance

a heavy exercise warm-up

how did a heavy intensity warm-up help Jess Ennis improve her 800m time

it ensured she maintained her running speed in the last 400m

mechanisms by which warm-up benefits include:

temperature-induced increase in power, priming-induced increased in performance

what procedure could be described as an ‘acid-up’ instead of a warm-up

priming