The importance of a Warm Up and Cool Down. It is essential to warm up and cool down before and after any physical activity. The warm up and cool down can prevent injury and enhance performance. The warm up and cool down should be part of every session of the training programme.
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The importance of a Warm Up and Cool Down • It is essential to warm up and cool down before and after any physical activity. • The warm up and cool down can prevent injury and enhance performance. • The warm up and cool down should be part of every session of the training programme.
Purposes of a Warm up • The purpose of a warm up is to prepare the body and the mind for activity. • The warm up is both physical and mental. • It is not advisable to begin activity without a proper warm up and expect the body to adapt to the demands placed upon it.
Components of a warm up • Heart raising activity – • Pulse rate should be gradually increased to a level that is similar to that in the activity. • The blood that is pumped around the body will warm the muscles ready for activity.
Components of a warm up • Stretches – • Mobility in the joints should be worked on and warmed up with some gentle stretches. • The stretches should focus on major muscle groups and some specific ones for the activity.
Components of a warm up • Activity related practices – • Part of the warm up should include activity specific techniques or skills. • This will focus the mind. • For example dribbling drills in basketball, practice strokes in swimming. • The warm up should be completed in the same place as the activity.
Down • A cool down has a similar purpose to the warm up. • A warm up aims to gradually increase the heart rate, a cool down aims to gradually reduce the heart rate. • The blood that has been pumping around the muscles needs to be dispersed. • The cool down should reduce the amount of lactic acid in the muscles and therefore reduce muscle soreness.
Cool Down cont. • The cool down should have some slow jogging or walking. • It should also have stretches of all muscle groups and any specific muscles that have been used.
Homework – Due in Tuesday 8th June • Write up warm up and cool down for the training programme. • Write a general warm up and cool down that you will use before each training session of your 6 weeks training programme. • This needs to be related to your chosen sport. • You need to include specific details, including diagrams of stretches.