Warm Up And Cool Down
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What is a warm up?
A warm up is carried out before training or a competitive match/game to prepare a performer physiologically and psychologically.
Name the psychological benefits of a warm up.
Heightens/controls arousal levels/‘get in the zone’/settles nerves. Improve concentration/focus. Increase motivation/drive. Mental rehearsal. Increase confidence.
Name some physical benefits of a warm up.
Delay onset of latic acid/fatigue. Increase in blood flow and oxygen to muscles. Preparing the body for physical activity. Increase in body temperature which can be achieved during the pulse raiser (muscles are more flexible/less chance of injury). Reduce risk of injury/muscle strain. Increase in heart rate which occurs during the pulse raiser (speeding up delivery of oxygen to working muscles).
Name the components of a warm up.
Pulse raiser, Mobility, Dynamic movement, Stretching, Skill rehearsal.
Give the function and examples of activities of a pulse raiser.
FUNCTION: exercises that slowly increases the heart rate and body temperature. EXAMPLES OF THE ACTIVITY: jogging, skipping, hopping, cycling.
Give the function and examples of the activity for mobility.
FUNCTION: exercises that take the joints through their full range of movement. EXAMPLES OF THE ACTIVITY: arm swings, hip circles.
Give the function and examples of activities for dynamic movements.
FUNCTION: changing speed and direction. EXAMPLES OF ACTIVITIES: sprinting towards a cone, changing direction and sprinting to another.
Give the function and examples of activities for stretching.
FUNCTION: can reduce injuries, increase flexibility, range of motion, posture and coordination. This should be divided into static and dynamic stretches. EXAMPLES OF ACTIVITIES: static(still) - quadricep stretch, hamstring stretch, bicep stretch.
Give the function and examples of activities for skill rehearsal.
FUNCTION: rehearsing common movement patterns and skills which will be used in the activity. EXAMPLES OF THE ACTIVITY: dribbling drills in football, passing skills for netball.
Give the physical benefits of a cool down.
Gradually lowers body temperature. Reduces breathing rate. Circulates blood and oxygen. Reduces the risk of muscle stiffness and soreness. Gradually lowers heart rate and body temperature.
Name the components of a cool down.
Pulse lowering. Stretching.
Give the function and examples of activities for pulse lowering.
FUNCTION: exercises which gradually lowers heart rate and reduces muscle temperature. EXAMPLES OF ACTIVITIES: light jogging and gradually reduces speed to walking.
Give the function and examples of activities for stretching.
FUNCTION: static stretches to reduce muscle stiffness and to aid recovery. EXAMPLES OF ACTIVITIES: static stretches(still) - hamstring stretch, tricep stretch.