Paper 1 - Warming Up And Cooling Down

Question 1

What does warming up do?

Answer 1

It prepares the body -

Raising the body temperature.
Increasing the range of movement at the joints.
Increase the amount of oxygen delivered to the working muscles.

Also prepares the mind.

Question 2

What can warming up help prevent?

Answer 2

Reduces possibly injury - muscles/ tendons are more prone to injury when cold.

Question 3

What are the stages of warming up?

Answer 3

Pulse raising
Stretching
Skills practice
Mental preparation

Question 4

What does pulse raising mean?

Answer 4

Gradually raising the heart rate to increase the blood flow around the body and speed up oxygen delivery to the working muscles by performing exercises that make the performer breathe faster.

Question 5

What does stretching mean?

Warm up

Answer 5

Stretching the muscles that will be used during the main activity.

Question 6

What does skills practice mean?

Answer 6

Practicing the skills and techniques needed during training or competition familiarises the performers body with the movements they will need to perform.

Question 7

What does mental preparation mean?

Answer 7

Good mental preparation during a warm up ensures that all of a performers attention is totally focused on the performance and nothing is able to distract from the task at hand.

Deep breathing, mental rehearsal, visualisation, imagery and positive self-talk are all techniques that can be used by a performer to mentally prepare for performance.

Question 8

What does cooling down do?

Answer 8

It allows the body’s system to recover by -

Reducing heart and breathing rate.
Helps remove waste products - lactic acid/ CO2.

Question 9

What can cooling down help prevent?

Answer 9

Reduces the chances of DOMS.

Question 10

What are the stages of cooling down?

Answer 10

Pulse lowering

Stretching

Question 11

What does pulse lowering mean?

Answer 11

Reducing the heart rate and rate of breathing gradually by performing light exercises for a minimum of 5 minutes or until your heart rate has returned to normal.

Question 12

What does stretching mean?

Cool down

Answer 12

Lengthening and relaxing the muscles used during the main activity by holding the stretch fro 10-30 seconds. There should be some discomfort but no pain.

Question 13

What are the ways of preventing injury?

Answer 13

Don’t over train. 
Wear appropriate clothing and footwear 
Always use the correct technique. 
Use taping and bracing where appropriate 
Keep hydrated 
Make time for rest and recovery 
Always warm up and cool down 
Match the type of intensity of training to the performers needs.