Warm-Up and Cool-Down

Question 1

Define a Warm-Up

Answer 1

Preparing the body for activity in order to reduce the risk of injury.

Question 2

What are the 5 components of a Warm-up?

Answer 2

1) Pulse Raiser (raise HR and body temp gradually eg. Jogging)

2) Mobility Exercises (take joints through full range of movement eg. High Knees)

3)Stretching (dynamic or static, increase gradually in difficulty)

4)Dynamic Movements (show change in speed and direction eg. Shuttle Runs)

5)Skill Rehearsal (practising common skills and movements that will be used in activity eg. Lateral passing)

Question 3

Physical Benefits of the Warm-up

Answer 3

• Warms up muscles
• Increases HR, body temp and
  Vascular shunt
• Decreases risk of injury
• Increases muscle + joint flexibility
• Increases pliability of ligaments + tendons
• Increases speed of muscle contraction

Question 4

Define a Cool Down

Answer 4

Returning the body to a state of rest after physical activity.

Question 5

2 Components of a Cool Down

Answer 5

1) Low Intensity Exercise (gradually lowers HR and body temp eg. Jogging)

2)Stretching (steady and static stretches which are held for longer than those in the warm-up)

Question 6

Physical Benefits of the Cool Down

Answer 6

• Gradually lowers HR and temp
• Circulates blood + oxygen
• Gradually reduces respiratory rate
• Increases removal of lactic acid
• Reduces risk of muscle soreness
• Reduce risk of damage to joints
• Aids recovery by stretching muscles