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Copy of Ch 3.20: Warming Up & Cooling Down
6
Chapter 3
Physical Training
- Why is a Warm up essential?
- Why is a cool down required?
- What are the key components involved
in both?
- Can you provide sporting examples?
Stage 1 - Pulse Lowering
Cool Down: Purpose
- Reducing the heart rate and rate of breathing
gradually by performing light exercises for a minimum
of five minutes or until your heart rate has returned to normal.
Stage 2 - Stretching
- Effective cool down supports the body to recover
- Reducing heart rate
- Breathing rate back to their resting rates
- Helps remove waste products (lactic acid & co2)
that build in the muscles
- Lengthening and relaxing the muscles used during the main activity by holding the stretch for 10-30 seconds.
What type of stretching would this involve?
Step 3: Skills Practice
Practising the skills and techniques needed to familiaries the performer's body with the movement needed to perform.
Step 4: Mental Preparation
Key Term
Techniques to ensure performers are Fully focused:
Deep Breathing, mental rehearsal, visualisation, imagery and positive self-talk.
DOMS: Delayed onset muscle soreness,
the pain you feel in your muscles the day
after you exercise.
Step 1: Pulse Raising
Exam Tip
Warm Up: Purpose
- Gradually raising the heart rate to increase blood flow
- Speed up oxygen to the working muscles
- Make performer breathe faster
- Stretching the muscles that will be used during the main activity
If you feel dizzy, nauseous or worn out after exercise, it is a good indication that you have not done a proper cool down.
Step 2: Stretching
What types of stretching are their?
When would they be appropriate?
- Raises the body temperature
- Increases the range of movement at the joints that will be used most
- Increases the amount of oxygen delivered to the working muscles
- Reduces the possibility of injury
- Prepares the mind for the physical activity to follow
**** Four steps of an effective warm up ****