Standard Grade PE RevisionStandard Grade PE Revision

Warm Up/Warm DownWarm Up/Warm Down

Brannock High SchoolBrannock High School

Warm UpWarm Up

Before you take part in any activity, it’s vitally important that you prepare your Before you take part in any activity, it’s vitally important that you prepare your body. There are three main reasons why we need to warm up:body. There are three main reasons why we need to warm up:

• To To increase the heart rateincrease the heart rate which will allow the heart to which will allow the heart to pump more pump more bloodblood to the working muscles to the working muscles

• To To decreasedecrease the risk of injury. By stretching your muscles, you are the risk of injury. By stretching your muscles, you are preparing them for activity and are less likely to pull a musclepreparing them for activity and are less likely to pull a muscle

• To To increase the body temperatureincrease the body temperature. This means that the blood is . This means that the blood is moving moving quickly to your working musclesquickly to your working muscles

Warm UpWarm Up

There are four parts to a warm up, and each part should be given a significant There are four parts to a warm up, and each part should be given a significant amount of time to allow your body to be fully prepared.amount of time to allow your body to be fully prepared.

Part 1 – Pulse Raiser

In this part of the warm up, you will be increasing your body temperature and increasing your heart rate. After you have completed this part of the warm up, you should feel warm, you may have a red face and you might be breathing heavier. Here you will be doing exercises such as:

• Jogging around the pitch

• Playing tig

• Skipping/Side Stepping

Part 2 – Stretching

In this part of the warm up, you will concentrate on stretching each muscle group. Pay particular attention to the specific muscles you will be using for the activity.

You should hold each stretch for about 7 seconds before moving onto the next one. Make sure that if you are holding a stretch, that you don’t bounce and hold it still.

You should feel a stretch in the muscles – but it SHOULDN’T be sore

You may do such exercises as:

• Calf Stretches

• Arm Circling

• Lunges

Part 3 – Skills Practice

In the third part of the warm up, you will concentrate on practising the skills of the activity that you are about to take part in. For example, if your activity is hockey, you might want to warm up by doing a passing practice:

This is an example of a skill practice that you could do in the third part of the warm up.

Passing the ball back and forward between two players to practice passing

Part 4 – Mental Preparation/Focus

In the final part of the warm up, you have to prepare mentally for the activity. This means taking time to think about what you are going to do in the activity. This might be:

• Mentally rehearsing the role that you have to take on

• Motivating yourself to give your “best performance”

• Concentrating on what you need to do to win

For example – a setter in volleyball has a very difficult job as they have to make many decisions, and be the play maker of the team.

In the fourth part of the warm up, a setter will sit by her self, and mentally rehearse how she will set the ball, and how she will maintain her discipline as a setter.

Choose an activity from the list below.Choose an activity from the list below.

GymnasticsGymnastics BadmintonBadminton JavelinJavelin

TrampoliningTrampolining SwimmingSwimming HockeyHockey

From this activity, describe, From this activity, describe, in detailin detail what you did what you did for each part of the warm up. for each part of the warm up.

(a)(a) Pulse RaiserPulse Raiser

(b)(b) StretchingStretching

(c)(c) Skill PracticeSkill Practice

Warm Down/Cool DownWarm Down/Cool Down

After you have taken part in an activity, you need to make sure that your body is After you have taken part in an activity, you need to make sure that your body is given the opportunity to recover. This is just as necessary as a warm up.given the opportunity to recover. This is just as necessary as a warm up.

• To get rid of the build up of To get rid of the build up of lacticlactic acid (waste product that stays in acid (waste product that stays in the the muscles after exercise and causes stiffness) and reduce the risk muscles after exercise and causes stiffness) and reduce the risk of of stiffness in the musclestiffness in the muscle

• Allows the body to recover slowly from the actions of the activityAllows the body to recover slowly from the actions of the activity

Warm DownWarm Down

There are two parts to a cool down that should both be completed in order to There are two parts to a cool down that should both be completed in order to recover from the activityrecover from the activity

Part 1 – Recovery

In this part of the warm down, you are improving your blood circulation, so that more oxygen is carried to the muscles, allowing lactic acid to be removed. Examples of exercises in this part of the warm down are:

• Light Jogging around the pitch

• Skipping/Side Stepping

Part 2 – Stretching

In this part of the warm down, you will concentrate on stretching each muscle group. Pay particular attention to the specific muscles you have used in the activity.

You should hold each stretch for about 7 seconds before moving onto the next one. Make sure that if you are holding a stretch, that you don’t bounce and hold it still.

You should feel a stretch in the muscles – but it SHOULDN’T be sore

You may do such exercises as:

• Calf Stretches

• Arm Circling

• Lunges

Section 5 – Warm Up/DownSection 5 – Warm Up/Down CompletedCompleted

To finish this section, you will be given a work To finish this section, you will be given a work sheet to complete as homework. Use your notes to sheet to complete as homework. Use your notes to help you with the answers. If you need help with a help you with the answers. If you need help with a question, you can look up the Standard Grade question, you can look up the Standard Grade book or ask you teacher.book or ask you teacher.

If you have access to the internet, you can also If you have access to the internet, you can also find help on the Bitesize websitefind help on the Bitesize website

http://www.bbc.co.uk/bitesize/scotland/pehttp://www.bbc.co.uk/bitesize/scotland/pe