Transcript Standard Grade PE Revision - Warm Up

Standard Grade PE Revision
Warm Up/Warm Down
Brannock High School
Warm Up
Before you take part in any activity, it’s vitally important that you prepare your
body. There are three main reasons why we need to warm up:
•
To increase the heart rate which will allow the heart to pump more
blood to the working muscles
•
To decrease the risk of injury. By stretching your muscles, you are
preparing them for activity and are less likely to pull a muscle
•
To increase the body temperature. This means that the blood is moving
quickly to your working muscles
Warm Up
There are four parts to a warm up, and each part should be given a significant
amount of time to allow your body to be fully prepared.
Part 1 – Pulse Raiser
In this part of the warm up, you will be increasing your body temperature and
increasing your heart rate. After you have completed this part of the warm up,
you should feel warm, you may have a red face and you might be breathing
heavier. Here you will be doing exercises such as:
•
Jogging around the pitch
•
Playing tig
•
Skipping/Side Stepping
Part 2 – Stretching
In this part of the warm up, you will concentrate on stretching each muscle
group. Pay particular attention to the specific muscles you will be using for the
activity.
You should hold each stretch for about 7 seconds before moving onto the next
one. Make sure that if you are holding a stretch, that you don’t bounce and hold
it still.
You should feel a stretch in the muscles – but it SHOULDN’T be sore
You may do such exercises as:
•
Calf Stretches
•
Arm Circling
•
Lunges
Part 3 – Skills Practice
In the third part of the warm up, you will concentrate on practising the skills of
the activity that you are about to take part in. For example, if your activity is
hockey, you might want to warm up by doing a passing practice:
Passing the ball back and forward between
two players to practice passing
This is an example of a skill practice that you could do in the third part of the
warm up.
Part 4 – Mental Preparation/Focus
In the final part of the warm up, you have to prepare mentally for the activity.
This means taking time to think about what you are going to do in the activity.
This might be:
• Mentally rehearsing the role that you have to take on
• Motivating yourself to give your “best performance”
• Concentrating on what you need to do to win
For example – a setter in volleyball has a very difficult job as
they have to make many decisions, and be the play maker of
the team.
In the fourth part of the warm up, a setter will sit by her self,
and mentally rehearse how she will set the ball, and how she
will maintain her discipline as a setter.
Choose an activity from the list below.
Gymnastics
Badminton
Javelin
Trampolining
Swimming
Hockey
From this activity, describe, in detail what you did
for each part of the warm up.
(a)
Pulse Raiser
(b)
Stretching
(c)
Skill Practice
Warm Down/Cool Down
After you have taken part in an activity, you need to make sure that your body is
given the opportunity to recover. This is just as necessary as a warm up.
•
To get rid of the build up of lactic acid (waste product that stays in the
muscles after exercise and causes stiffness) and reduce the risk of
stiffness in the muscle
•
Allows the body to recover slowly from the actions of the activity
Warm Down
There are two parts to a cool down that should both be completed in order to
recover from the activity
Part 1 – Recovery
In this part of the warm down, you are improving your blood circulation, so that
more oxygen is carried to the muscles, allowing lactic acid to be removed.
Examples of exercises in this part of the warm down are:
•
Light Jogging around the pitch
•
Skipping/Side Stepping
Part 2 – Stretching
In this part of the warm down, you will concentrate on stretching each muscle
group. Pay particular attention to the specific muscles you have used in the
activity.
You should hold each stretch for about 7 seconds before moving onto the next
one. Make sure that if you are holding a stretch, that you don’t bounce and hold
it still.
You should feel a stretch in the muscles – but it SHOULDN’T be sore
You may do such exercises as:
•
Calf Stretches
•
Arm Circling
•
Lunges
Section 5 – Warm Up/Down
Completed
To finish this section, you will be given a work
sheet to complete as homework. Use your notes to
help you with the answers. If you need help with a
question, you can look up the Standard Grade
book or ask you teacher.
If you have access to the internet, you can also
find help on the Bitesize website
http://www.bbc.co.uk/bitesize/scotland/pe