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WARMING UP & WARMING UP & COOLING DOWN COOLING DOWN

L6. Warm Up Down

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Page 1: L6. Warm Up Down

WARMING UP & WARMING UP & COOLING DOWNCOOLING DOWN

Page 2: L6. Warm Up Down

Lesson ObjectivesLesson Objectives1.1. Identify the reasons for warming up, Identify the reasons for warming up,

and the signs of a good warm up.and the signs of a good warm up.

2.2. Explore the reasons for warming Explore the reasons for warming down.down.

3.3. To plan a warm up for the next To plan a warm up for the next practical session.practical session.

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Spider DiagramSpider DiagramWhy Warm Up?Why Warm Up?

WARM UPWARM UP

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Prevents InjuryPrevents Injury

Increase Increase FlexibilityFlexibility

Mental PreparationMental Preparation

WARM UP WARM UP

Increase Heart RateIncrease Heart Rate

Team BuildingTeam Building

Increase Blood FlowIncrease Blood Flow

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Signs of a good warm upSigns of a good warm up

Red Face (increase in blood flow)Red Face (increase in blood flow) Sweating (body temperature Sweating (body temperature

increase)increase) Deep Breathing (increase in heart Deep Breathing (increase in heart

rate)rate) Flexible (Warmed synovial fluid, Flexible (Warmed synovial fluid,

stretched)stretched)

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Design your own warm upDesign your own warm upRemember a warm up should have 3 Remember a warm up should have 3 components:components:

1.1. A A pulse raising activitypulse raising activity. Any . Any cardiovascular activity for about 5 mins.cardiovascular activity for about 5 mins.

2.2. Stretching the major muscle groupsStretching the major muscle groups, , hold each stretch for around 8 – 10 hold each stretch for around 8 – 10 seconds.seconds.

3.3. Now do a Now do a skill specific warm up related skill specific warm up related to the activity you will be doingto the activity you will be doing, EG , EG Basketball lay ups.Basketball lay ups.

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Cooling Cooling DownDown

1.1. The cool down helps the body The cool down helps the body recover after exercise, and recover after exercise, and returns returns it to a normalit to a normal state quickly. state quickly.

2.2. A slow jog keeps oxygen circulating A slow jog keeps oxygen circulating to aid in the to aid in the faster removal of lactic faster removal of lactic acidacid = less soreness. = less soreness.

3.3. Stretching helps Stretching helps loosen the musclesloosen the muscles and and prevent stiffnessprevent stiffness..

Lactic acid in a red blood Lactic acid in a red blood cellcell

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Recovery RateRecovery Rate

How much faster is an Active Recovery than a Resting How much faster is an Active Recovery than a Resting Recovery?Recovery?

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Lesson ReviewLesson Review

1.1. Identified reasons for warming up, Identified reasons for warming up, and the signs of a good warm up.and the signs of a good warm up.

2.2. Explored the reasons for warming Explored the reasons for warming down.down.

3.3. Planned a warm up for the next Planned a warm up for the next practical session.practical session.