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Pole Fitness Level 1

Warm Up & Cool Down

QuestionAnswer
What is the 3 purposes of a warm up? 1. Increase Body Temperature 2. Raise Heart Rate 3. Prevent Injury
Warm ups stimulate what Fluid in our joints? Synolvial Fluid
Synovial Fluid helps the joints do what? Move more freely
What absorbs our Synovial Fluid which increases our shock absorbing? Cartilage
What 3 things does your body benefit from when warming up? 1. Good Blood Flow 2. Oxygen 3.Nutrients
What part of our body are we preparing to preform well when warming up? Muscles
When you if not warm up what can happen to your blood pressure? Sudden changes to blood pressure
When your blood pressure changes suddenly this can lead to what? 1. Inadequate flow of blood to the heart 2. Abnormal Hear Rate
What is dangerous to our organs? Stress
Sudden Surges of exercise can cause what changes to your blood? Pressure
What paces exercise do we warm up between? Easy to Moderate
How do we increase intensity of warm up? Slowly and Gently
How many types of warm up are there? 2
What are the names of warm up types? 1. General 2. Specific
What type of warm up is non related to the movements used during the main session of exercise? General
What type of warm up is related to movements used in the main workout? Specific
Give me the name of the pole related warm up? Pole Specific Warm up
How do we start specific warm ups? Less Strenuous activities repeatedly
Name the 2 things that make specific warm ups harder or suitable the more you advance? 1. Increase Intensity 2. Increase Difficulty
Name the 2 types of Stretching we can do? 1. Dynamic 2. Static
Does Stretching improve range of motion and better allow for more advanced moves? Yes
Increased what will help your muscles perform better everyday? Flexibility
Can Stretching Reduce Soreness after a work out? Yes
Does Stretching feel good and Relax the body? Yes
Stretching helps lower what rate in our body? Heart Rate
Does Stretching Loosen your muscles? Yes
Does Stretching reduce Stress? Yes
What type of movement is Dynamic stretching for? Controlled Movement
What is a Static Stretch designed to do to your Muscles? Loosen Muscles
Does Dynamic Stretching Improve Flexibility? Yes
Does Dynamic Stretching Elongate the Muscles? Yes
What What does Dynamic stretching do to Muscles and Tendons? Keep them Firm
What does Dynamic decrease the risk of? Injury
What is Static Stretching perfect for? Cool Down
What type of muscles respond to Static stretching? Supple and Warm Muscles
What Types of moves are Dynamic Stretches great for? Entry & Exit Moves
In the pole specific warm up what 3 things are we not allowed to do? 1. Jump 2. Jog 3. Run
Why must we always start slow and work up slowly and gently? Too much Stress on the Heart is Dangerous
What are the 4 main reasons to cool down? 1. Relax 2. Reduce Heart Rate 3. Return Respiration to Normal 4. Realign Muscles and Joints
During a col down are we to increase the intensity or decrease the intensity? Decreasing Intensity
How long do we do a cool down for? 5-10 Minutes
When cooling down what movements do we end with and why? Static, Slow movements to prevent cramp and soreness
What 2 things are we trying to prevent Why we end with Static and slow stretches ? 1. Cramp 2. Soreness
What does stretching in a cool down give us a sense of? Body Awareness
What Insight does Stretching provide during the cool down? Ones own range of movement
When should you stretch for pole fitness? Before, During and After
When do we focus our exhale in cool down? When Bending
Where do we focus or inhale in cool down? When Extending
95% of all Stretches use what? Body Alignment
How long do we hold each stretch for? 16-30 Seconds Each
What are we not allowed to do when Stretching to our Muscles, Joints or Ligaments? Twist them
What 2 movements must you not do when cooling down? Jerking or Bouncing
How many times overall per week should you be stretching? 2-3 times per week
Stretching a few times per week has 2 benefits, what are they? 1. Improve Overall Performance 2. Reduce Injury Chance
How many safe cool down stretches are there for pole? 17
When does pole warm up come into play? After General Warm up
Pole specific warm up prepares what pathways in our bodies for specific moves in class? NeuroMuscular Pathways
What type of Pole Specific warm ups are slightly higher impact on what type of move? Cardio Vascular
Are Pole specific warm up's simple and easy to follow? Yes
As an instructor what 3 key things are you pointing out when teaching? 1. Relate to good Posture 2. Body Alignment 3. Health & Safety promotion
What 2 things are Master Teachers supposed to be able to do with every stretch? 1.Explain 2. Demonstrate
What 5 moves are not allowed during Pole Specific warm up? 1. Conditioning 2.Spins 3. Tricks 4. Lifting 5. Climbing
Why can you NOT perform Conditioning, spins, tricks lifting or climbing during pole specific warm up? Too technical
How long do we do Pole specific warm up? 5-6 Minutes
After a Pole specific warm up students should be in what state? A little out of breath
What are the 3 warm up's we use in Pole Class? 1. Mobility 2. General 3 Pole Specific
How long do we cool down for after a Pole session? 5 minutes
What 4 moves are allowed in the Cool down period? 1. Breathing 2. Circles 3.Rolls 4.Static Stretches
Do we allow time for move break downs in Pole specific warm ups? No Never
Created by: Mellymel84
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