The warm-up
Effects, structure from general to specific and the RAMP method.
- 15 cards
- 4 topics
- Free
The outline, topic by topic
Each topic is weighted the way the exam weighs it.
- Concepts
- The steps
- Scenarios
- Understand
A few cards from the deck
Raising temperature: what is it?
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The warm-up's first effect: warmer muscles contract faster and harder.
Nerve conduction speed also rises.
A complete warm-up: which step comes after "Light jog"?
- Joint mobility
- Running drills
- Progressive specific movements
- Short accelerations
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Joint mobility
From general to specific, from low to high intensity.
General warm-up: what is it?
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Global, progressive activity raising heart rate and temperature.
Jogging, skipping, general mobility.
A handball player warms up with 20 minutes of slow jogging then plays straight away. What is missing?
- A longer jog to raise temperature further
- A specific part and intense efforts
- Long static stretches just before play
- A seated recovery break before coming on
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A specific part and intense efforts
The warm-up must prepare for the match's movements and intensities.
Specific warm-up: what is it?
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Movements close to the activity's, at rising intensity.
It prepares the sport's coordination.
Why end the warm-up with a few short, intense efforts?
- To pre-fatigue the muscles and accustom them to competition effort
- To bring heart rate down just before the start
- To prime the nervous system and muscles before the effort
- To stretch the muscles and gain range just before the effort
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To prime the nervous system and muscles before the effort
It is the P (Potentiate) of RAMP: short efforts close to competition intensity, brief enough not to tire, improve the speed and power that follow.