The document describes the short-term effects of exercise on the musculoskeletal and cardiovascular systems and their importance for sports performance. It discusses how warming up makes muscles more pliable and joints more lubricated through small tears and increased range of motion, reducing the risk of injury. It also mentions demonstrating warm-up exercises and identifying the equipment and protocol for the sit and reach flexibility test.

1. Effects of Exercise Sam Reilly Grading Criteria: P1, M1

2. Aim Describe the short term effects of exercise on: The musculoskeletal system The cardiovascular system. The importance of these effects within sporting performance. Describe and carry out a practical investigation into each system.

3. Mix ‘n’ Match Pliability Mobilisation Micro Tears The property of being flexible; easily bent or shaped These are very small tears found in tendons, ligaments and muscle. increase the range of motion through which you carry out an exercise.

4. Pliable The warmer the muscle tissue, the more pliable becomes. What does this mean…? Muscle will be able to stretch to greater lengths without tearing.

5. Mobilisation Think about stretches and exercises that can ‘warm up’ the shoulder. Gymnastic Routine Task: Demonstrate these exercises to the group.

6. Warm Up What happens in the joint during warm up exercises; Larger range of movement available Release of more synovial fluid around the joint. Joints become more lubricated

7. Warm Up How do these changes in the shoulder joint prepare us for exercise; Larger range of movement available Joints become more lubricated Joints become more efficient Less chance of injury.

8. Micro Tears When we exercise our muscles ache. Resistance/Cardiovascular. Muscle Soreness. Can be linked with injury (If there is not enough rest).

9. Sit and Reach Test Sit and Reach Demo Task: As a group lets identify the equipment needed for the test. Identify the protocol needed for the test.