Principles of Training - Warm Ups & Cool Downs PDF

Principles of Training 1.6 - Physical Training What you need to know: Know the components of a warm up and cool down, with examples. Know the physiological benefits of a warm up. Know the physiological benefits of a cool down.  What do you do for your warm up What should you actually...

Principles of Training 1.6 - Physical Training What you need to know: Know the components of a warm up and cool down, with examples. Know the physiological benefits of a warm up. Know the physiological benefits of a cool down.  What do you do for your warm up What should you actually do for your usually? warm up? Starter  Warm up: preparing the body for activity in order to reduce injury Pulse Raising exercises - to slowly raise heart rate and gradually increase body temperature e.g. jogging / cycling. Dynamic Movements that show a change in speed and direction e.g. shuttle runs. 5 Skill Rehearsal or practising the common movement patterns and skills that components will be used in the activity e.g. dribbling drills for football, shooting in basketball. … what order? Stretching can include static or dynamic type stretches e.g. lunges, walking hamstring stretch. Mobility exercises that take joints through their full range of movement e.g. high knees / arm swings.  Warm up: preparing the body for activity in order to reduce injury Component 1: Pulse Raising exercises - to slowly raise heart rate and gradually increase body temperature e.g. jogging / cycling. Component 2: Mobility exercises that take joints through their full range of movement e.g. high knees / arm swings. Component 3: Stretching can include static or dynamic type stretches e.g. lunges, walking hamstring stretch. Component 4: Dynamic Movements that show a change in speed and direction e.g. shuttle runs. Component 5: Skill Rehearsal or practising the common movement patterns and skills that will be used in the activity e.g. dribbling drills for football, shooting in basketball. Physiological benefits of a warm up Warms up the muscles & prepares the body for physical activity. Increases heart rate (release of _ _ _ _ _ _ _ _ _ _). Increases blood flow and _ _ _ _ _ _ to working muscles. Decreases the likelihood of injury and muscle _ _ _ _ _ _ _ _. Increase in body _ _ _ _ _ _ _ _ _ _ _. Increases f _ _ _ _ _ _ _ _ _ _ of muscles and joints. Increased pliability of ligaments and tendons. Increases speed of muscle _ _ _ _ _ _ _ _ _ _ _. Cool down - definition? Component 1: Low Intensity Exercises Retuning the body to a state aimed to gradually lower Heart Rate and reduce of rest after physical activity the body’s core temperature Examples - light jogging Component 2: Stretching includes steady and static stretches which are held for longer than in the Warm Up, example 15 seconds. Examples - hamstring stretch & triceps stretch  Physiological benefits of a cool down? The Cool Down is crucial in… Helping the body’s transition back to resting state Gradually lowering heart rate Gradually lowering temperature Circulating blood and oxygen Gradually reducing breathing (respiratory) rate Increasing the removal of waste products such as lactic acid Reducing the risk of muscle soreness and stiffness Reducing the risk of damage to joints Aiding recovery by stretching muscles Exam Tip: You must always include GRADUALLY when writing about lowering heart rate/breathing rate/temperature.