The exercise session 1

The exercise session

What you will learn about in this topic:

1. The warm-up

2. The main activity

3. The cool-down

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Learning objectives

By the end of this presentation you should be able to:

•Understand the effects of warming-up and cooling-down

•Describe the different parts of an exercise session

•Explain how to run an exercise session

Exercise sessions

An exercise session consists of three parts:

1. Warm-up: preparing the body for work.

2. The main activity: the activity, match or competition.

3. Cool-down: preparing the body to return to rest.

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The warm-up

A warm-up should precede any physical activity, whether training or competing.

The reasons you should warm-up are as follows…

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1. The heart rate is gradually increased to nearer the working rate through pulse raising activities.

2. Body temperature is gradually increased to nearer the working rate.

3. It gradually stretches and moves the muscles and joints in ways that will be used in competition.

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4. It introduces skills to be used in competition.

5. It increases the intensity of activities so that the body is prepared for competitive speed.

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6. Systematically working through the routine will prepare the performer’s mind for the competition – this may give them a better start than the opposition.

7. Allows players to work in small groups in the way they will in the game.

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Task 1

• Complete the warm up sheet.• Write a description of the stretches that you

would use. • You can draw the stretches you will perform. • Try to include Active/Passive/Ballistic stretches

in your warm-ups. • Name the muscle (muscle group) that you are

stretching.

The main activity

The warm-up leads to the main activity.

This could be a training session, skills session or a competition, match or performance.

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Once the body is fit enough to complete the skills practised, the body can be pushed to the limit in competition without breaking down due to inadequate fitness levels.

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When the body is pushed to the limit in competition, the skills can be put to the test without breaking down due to inadequate fitness levels.

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The cool-down

There are two phases to the cool-down:

1. Gentle aerobic exercise

2. Stretching

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After the main activity, the body is given the chance of gradually returning to its resting state; the gentle aerobic cool-down helps this.

By completing a cool-down, the heartbeat reaches its resting rate sooner; this is called the recovery time. Therefore, the heart does not have to work too hard for longer than it needs to.

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The speed of the recovery rate after exercise is influenced by several factors:

•The older a person is, the slower the recovery rate will be.

• If the exercise is new, then the new stresses will be harder to recover from.

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•How in shape the performer is – the fitter a person is, the quicker the recovery rate.

•Women tend to recover more slowly than men.

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By keeping the blood circulating it does not have the chance to ‘pool’ or collect in areas of the circulatory system; this prevents light-headedness.

Gentle stretching stops the build-up of lactic acid in the muscles and so prevents immediate cramp and aching and soreness the following day.

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Stretches in a cool-down should be held for about 30 seconds and should concentrate on the muscles used in the event.

For example, freestyle swimmers will concentrate on cooling down their arms while runners will stretch their legs.

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A controlled, restful cool-down can have a calming effect on a person after the excitement of a competitive match.

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Task 2

• Start with a few minutes of gentle exercise such as light cycling or jogging.

• Finish with some stretching. (dynamic or static)

• Write a description of the stretches that you would use.

• Name the muscle (muscle group) that you are stretching.

Exam questions

1. What are the three components of an exercise session?

2. Describe a warm-up exercise for your chosen sport.

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What you have learntin this topic:

1. The warm-up

2. The main activity

3. The cool-down

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Learning objectives

You should now be able to:

•Understand the effects of warming-up and cooling-down

•Describe the different parts of an exercise session

•Explain how to run an exercise session

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