Effective Use of Warm-up and Cool-down

Warm-up

Cool-down

It is important to perform a cool-down following physical activity in order to improve the recovery of the body

The 3 main components of a cool-down, examples and the benefits of cooling down

Heightened breathing rate

Continue to jog at a similar intensity to maintain a heightened circulation of oxygen

Reduction in activity level

Slowly reduce the speed of jogging and then begin to walk

Stretching

Perform a series of stretches which cover all the muscles used

Benefits of cooling down

Helps the body to recover from the effects of exercise

Helps the body to remove lactic acid and carbon dioxide

Helps to prevent or reduce the effects of delayed onset of muscle soreness (DOMS)

It is important that a warm-up is performed prior to exercise in order to prepare the body for physical activity

The 4 main components of a warm-up, examples and benefits of warming up

Pulse-raising Activity

Jogging at an increasing pace for 5-10 minutes to increase oxygen to working muscles

Stretching

Performing a series of stretches which cover all the muscles used, e.g. hamstrings for running

Skill Practice

Taking part in drills,such as 1 vs 1 shooting practice in ice hockey

Mental Strategies

Using positive self-talk, deep breathing and imagery in order to control arousal levels, e.g. imagining a successful race

Benefits of warming up

Increases body temperature

Increases the range of movement that can be achieved at a joint (flexibility)

Provides an opportunity for the athlete to work towards full-intensity exercise

Provides an opportunity for the athlete to mentally prepare themselves for competition, e.g. using breathing strategies to reduce arousal

Skills which are required during competition so that the athlete is ready to preform them

Reduces the chance of the athlete becoming injured during competition

Increases the amount of oxygen delivered to the active muscles