Reduces the risk of injury and promotes flexibility. 4. Identify areas of your body in which you have experienced muscle soreness due to vigorous activity. I have received arm soreness due to vigorous activity. Part II: Design a Warm-up for Your Personal Needs For each of the following, describe what you will do to prepare your body for the activity that you selected in Part 1, #1.
2. Why is the warm-up phase of your training program important? The warm-up phase is important because it will reduce the risk of injury. Warm-up activities gradually increase your heart rate which increases blood flow. Warm-up activities also give you time to focus your thoughts and emotions on how you will perform.
For example, regular brisk walking can help you: • Maintain a healthy weight • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes • Strengthen your bones • Lift your mood • Improve your balance and coordination The faster, farther and more frequently you walk, the greater the benefits. Walking and biking are both excellent forms of cardiovascular exercise which, when performed regularly, can ward off disease, shed pounds, improve mental outlook and reduce the likelihood of dying young. Each have their merits and drawbacks, and which is the best choice for you largely depends upon what you'll enjoy doing most, the health of your joints and how much weight you'd like to lose. “Like walking, biking is low-impact and easy. It's also fun, and according to NutriStrategy, burns a lot of calories - significantly more than brisk walking.” (Bigelow) You’d be forgiven for wondering but stair climbing can have a significant and positive impact on an individual’s health over time.
In order to get more oxygen into your body and into your blood to flow to those muscles, you have to take in more oxygen through breathing. The same process occurs when you sweat. When you exercise, your body’s temperature increases, and in attempt to cool you off, your sweat glands the effectors are activated. Consequently the body temperature increases with exercise, the actual time spent 'producing heat' is actually quite short. when the body is too hot ie the blood vessels leading to the skin capillaries dilate, known as vasodilation.
This affected me during the bleep test because vasodilation allows more oxygenated blood to travel to the actively respiring muscle tissues. Other acute responses which occur to the musculoskeletal system during exercise include an increase in muscle pliability. If your muscles get warmer because of the contraction temperature is going to rise this makes them more pliable and reduces the risk of injury. Pliability is the stretchiness of the muscles. There is also an increase in the synovial fluid at the joint.
3.Why is the cool-down phase of your training program important? Cooling down reduces the risk of injury and promotes flexibility. 4.Identify areas of your body in which you have experienced muscle soreness due to vigorous activity. My legs and back. Part II: Design a Warm-up for Your Personal Needs For each of the following, describe what you will do to prepare your body for the activity that you selected in Part 1, #1.
It is used to control the body and mind, and in this case, calm you down, and help relax you to relieve stress. Yoga has helped me in situations like hard tests and serious sports injuries, situations when I can’t really move around a lot, I will just breathe and stretch until I’m feeling less stressed. Next is jogging. Jogging is my favorite way of managing stress. The most helpful thing to do when I’m stressed is to go for a jog with my dog, or even by myself and all the stress is relieved with every step I take.
Explain the importance of the change in minute ventilation with exercise. It’s the maximum oxygen in a minute that the body can produce. 10. Restate your predictions that were correct and give data from your experiment that support them. Restate your predictions that were not correct and correct them with supporting data from your experiment.
Each day is started by an appropriate warm up and finished with a warm down. The warm up is to prepare the body for training; enabling the athlete to perform at their optimal performance. The benefits of a warm up include increasing blood flow to the heart and muscles, increase in heart rate, increase in muscle elasticity and it prevents injuries. A warm down is an essential part of any fitness program. Following a training session a good warm down assists the speed of recovery by helping to remove lactic acid, preventing injuries and reducing muscle soreness.
Risk Assessment Potential Hazard: Stretching. Associated Risks: Stretching doesn’t prepare your body for a work out; it is usually done in a still position which leaves your heart rate low, and your muscles cold and weak, unprepared for a work out. Stretching may actually increase the risk of an injury; tightening the muscle before a physical activity can imbalance the stability of the joints which can result in injuries such as a sprain or tearing a ligament that supports the joints. Control Measures: Warming up prepares the body for the increased physical demand of the body; it also prepares the psyche for what is to come. Warming up also drives oxygen to your muscles to prepare them for a higher demand of respiration.