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Effective Use of Warm-up and Cool-down (Warm-up (Benefits of warming up…
Effective Use of Warm-up and Cool-down
Warm-up
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
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)