Warm-up and Cool Down

Question 1

What are the 4 stages of a warm-up?

Answer 1

1. gradual pulse raising activity
2. stretching
3. skill based practices
4. mental preparation

Question 2

Describe what a performer would do as a gradual pulse raiser.

Answer 2

Fast walk, jog, light swim to increase the amount of oxygen to the working muscles.

Question 3

What is involved in the mental preparation phase of a warm-up?

Answer 3

Starting to get focused, using techniques to control arousal, e.g. arousal.

Question 4

Identify the benefits of a warm up

Answer 4

1. Body temperature will increase ready for exercise.
2. Stretching will increase the range of movement possible.
3. There will be gradual increase in effort towards competition pace.
4. You will be focused and psychologically prepared.
5. Movement skills that will be used have been practised before starting the game/match/event.
6. Less chance of injury.
7. There will be an increase in the amount of oxygen being carried to the working muscles.

Question 5

Describe what an effective cool down should include.

Answer 5

1. An activity to maintain an elevated breathing and heart rate, e.g. walk, jog.
2. a gradual reduction in intensity, e.g. jog to light jog to walk.
3. Stretching of all main muscles used in the activity.

Question 6

Identify the benefits of cooling down,

Answer 6

1. It allows the body to start to recover after exercising.
2. It helps with the removal of lactic acid, carbon dioxide and waste products.
3. It can help to prevent the delayed onset of muscle soreness, sometimes referred to as DOMS.

Question 7

What safety principles should be considered when training?

Answer 7

1. Stretches should be completed as part of a thorough warm up.
2. Appropriate intensity should be used.
3. Footwear and clothing should be appropriate to allow support/movement.
4. Exercise and rest. Allow appropriate rest in between exercise sessions.
5. Hydration should be maintained