Warming Up & Cooling Down
Chapter 2.2 - Warming Up & Cooling Down
Warming up and cooling down are hugely important and provide so many benefits.
The key components to a warm-up are as follows:
This includes exercises that slowly increase heart rate and gradually increase body temperature.
Example - Jogging
Exercises that take the joints through their full range of movement.
Example - Arm swings, hip circles or high knees.
Static and dynamic stretches are done by gradually stretching a muscle and then holding the position
- Static Stretch - Lunges
- Dynamic Stretch - Open and close the gate for groin stretches.
This involves movements that show a change of speed and direction
Example - Shuttle Runs
This involves practising or rehearsing common movement patterns and skills that will be used.
Example - Passing dirlls for Netball.
Benefits of a Warm-Up
- Prepare the body for exercises
- Decreases the likelihood of injury & muscle soreness
- Increase delivery of oxygen to muscles
The key components of a cool-down are as follows:
Gradually lower the pulse rate and the heart rate and reduce the body's temperature
Example - Light jogging
Steady and static stretches
Example - Static Hamstring Stretch
Benefits of a Cool Down
- Help the body recover to a resting state
- Lowers heart rate, breathing rate and body temperature
- Increased removal of waste products
- Reduces the risk of muscle soreness