Transcript Warm Up – Cool Down

1.1.4b Methods of training and
assessing fitness
Learning objectives
To understand the components of an exercise session.
To explain what the function of a warm up and cool down
are.
Understanding the exercise session
A training or exercise session should consist of:
• A warm up – prepare the body for work
• Main activity/session
• Cool down – to return the body to a resting state
1) The Warm-Up
It should last at least 10 minutes and consist of:
The Pulse raiser
Involving gentle jogging,
running and sprinting.
The stretch & flexibility phase
A number of exercises, which are carried
out in order to stretch the major joints and
muscles of the body.
Reasons for warming up?
Gradually increases heart
rate.
Increases Core Temperature –
Gentle activity raises the body’s
core temperature.
Reduces Injuries – Stretching the
joints and muscles helps to reduce the
chance of injury.
Prepares the Mind – Undertaking
the warm-up enables the sports
person to focus and prepare
mentally for the training
session or competition.
2) A Skills Session
Examples:
Volley
Forehand
Service
Backhand
A Match or Competition
For example:
Conditioned
Game
Match against
another Team
3) The Cool Down
The cool down is the final part of any session.
It allows the body to slowly return back to normal.
The first part is gentle
aerobic work.
i.e. Gentle walking and
jogging.
3) The Cool Down
The second part is gentle stretching exercises of all
the major joints and muscles of the body.
Reasons for cooling down?
1) Reduces Soreness and Stiffness
– Stretching helps prevent the
joints and muscles becoming
sore and stiff.
2) Stops blood pooling – keeps
blood circulating and slowly
returns
3) Removes Lactic Acid –
Continuing gentle movement
reduces the build
up of lactic acid.