Lec 3

<p>Waking up at irregular times</p> Signup and view all the answers

<p>Nutrition, rest, and daily life balance</p> Signup and view all the answers

<p>Engage muscles in preparation for sessions</p> Signup and view all the answers

<p>Movement patterns similar to those used in sports</p> Signup and view all the answers

<p>High-intensity drills such as jumping and agility patterns</p> Signup and view all the answers

<p>Implementing a proper cool-down and flexibility program</p> Signup and view all the answers

<p>Hydrotherapy and massage</p> Signup and view all the answers

<p>High intensity, short duration (2 x 5-15 seconds)</p> Signup and view all the answers

<p>Enhanced muscular strength</p> Signup and view all the answers

<p>Adequate nutrition and cool-down</p> Signup and view all the answers

<p>Raise</p> Signup and view all the answers

<p>Enhanced mental readiness</p> Signup and view all the answers

<p>Decreased oxygen consumption</p> Signup and view all the answers

<p>3-5 minutes</p> Signup and view all the answers

<p>Inhibit overactive muscles</p> Signup and view all the answers

<p>Number of athletes and space</p> Signup and view all the answers

<p>Improved range of motion</p> Signup and view all the answers

<p>To prepare joints and connective tissues</p> Signup and view all the answers

<p>Proper nutrition = Deposits Sleep = Most important Recovery Tool Hydration = Performance improvement Social (alcohol &amp; recreational drugs) = Withdraws</p> Signup and view all the answers

<p>8-10 hours a night = Optimal recovery duration 30 to 60 min nap = Midday energy boost Go to bed within 30 min window = Consistency in sleep Wake up within 30 min window = Routine for better performance</p> Signup and view all the answers

<p>Decreased reaction time = 10x slower Decreased performance = Sprint times slower Increased anxiety = Emotional instability Fatigue = Cognitive confusion</p> Signup and view all the answers

<p>Yoga = Improved flexibility and relaxation Fitness Level = Increased training capacity Rest = Essential for recovery and repair Nutrition = Supports overall performance</p> Signup and view all the answers

<p>Games = Performance settings S&amp;C Sessions = Strength and Conditioning Practice = Skill development Speed Sessions = Enhancing speed capabilities</p> Signup and view all the answers

<p>Pre Warm-up = Inhibit overactive muscles Raise = Increase heart rate and blood flow Mobilize = Enhance joint range of motion Potentiate = Prepare for high-intensity activity</p> Signup and view all the answers

<p>Increased blood flow = Enhances oxygen delivery to muscles Vasodilation = Improves joint mobility Increased muscle pliability = Reduces risk of injury Elevation of baseline oxygen consumption = Supports endurance performance</p> Signup and view all the answers

<p>R = Raise body temperature A = Activate muscle groups M = Mobilize joints P = Potentiate performance capacity</p> Signup and view all the answers

<p>Temperature-related effects = Increase in muscle temperature Non-temperature-related effects = Increased blood flow to tissues Psychological increases = Improved focus and readiness Nervous system enhancements = Faster reaction times</p> Signup and view all the answers

<p>Time and Duration = Total minutes allocated for warm-up Number of athletes = Group dynamics and space required Purpose = Specific goals of the activity Weather and Surface = Conditions impacting performance</p> Signup and view all the answers

<p>Multi-directional movement = Engagement of various muscle groups Games of low organization = Fun activities to elevate heart rate Track-based mechanics = Skill development in running Hurdles = Agility improvement exercises</p> Signup and view all the answers

<p>Injuries/Fitness levels = Prioritize safe practices Have Fun = Encourage enjoyment during warm-up Environment = Consider outdoor conditions Personalization = Tailor warm-up to athlete needs</p> Signup and view all the answers

<p>Static stretches = Slow elongation of muscles Dynamic movements = Active range of motion exercises Foam rolling = Release tension in muscle fibers Warm-up drills = Preparation for specific movements</p> Signup and view all the answers

<p>Activate = Engage muscles in preparation for session Mobilize = Increase range of motion Potentiate = High intensity, short duration drills Recovery = Normalization of metabolic functions</p> Signup and view all the answers

<p>Active recovery = Includes appropriate cool-down and flexibility Passive recovery = Sleep and hydrotherapy Hydrotherapy = Provides psychological recovery Massage = Facilitates physical recovery</p> Signup and view all the answers

<p>Dynamic stretching = Movements similar to sport events Agility Patterns = Drills focused on quick changes in direction Reactionary Patterns = Exercises that require quick responses Joint mobility = Movement through a full range of motion</p> Signup and view all the answers

<p>Duration = 2 x 5-15 seconds Intensity = High intensity Number of drills = 2-3 drills Examples = Cone drills and jumping</p> Signup and view all the answers

<p>Normalization of homeostasis = Restoration of body balance Replenishment of energy resources = Improves performance Reconstructive functions = Supports physical integrity Psychological recovery = Enhances mental well-being</p> Signup and view all the answers

<p>Hip activation = Targets hip muscles for movement preparation Torso mobility = Enhances upper body movement Shoulder activation = Prepares shoulder joints for activity Ground-based mobility = Focuses on movements on the floor</p> Signup and view all the answers

<p>Engage muscles = Prepare for session Dynamic movements = Increase intensity gradually Ground-based mobility = Focus on stability and posture Sport-specific patterns = Mimic actual game movements</p> Signup and view all the answers

<p>Active recovery = Maintains circulation and flexibility Nutrition = Replenishes energy stores Hydrotherapy = Reduces soreness Sleep = Enhances recovery processes</p> Signup and view all the answers