Warm ups and Cool Downs

Question 1

What is a warm up?

Answer 1

It should prepare your mind & body for the workout, helping to minimise the risk of muscle & joint injury. A safe, appropriate & effective warm up should include: pulse raising activity & dynamic flexibility exercises.

Question 2

What is a cool down?

Answer 2

It will bring the body back to normal conditions gradually & safely. It should include: pulse lowering activities & flexibility exercises

Question 3

Why do you need pulse raising activities?

Answer 3

Raise the body temp: warm muscles are less likely to tear. Increase the blood flow to the muscles. Redirect blood from some internal organs to the muscles

Question 4

Planning a pulse raising activity

Answer 4

Chose pulse raising activity that matches the type of exercise you are going to use in the workout or sport. Decide the intensity: to start use low & gradually raise the intensity toward the level needed in the workout. Decide on time: will depend on individual and outside temp

Question 5

Why do we do active or dynamic flexibility?

Answer 5

They are used in the warm up to loosen the joints so they can move freely & stretch the muscles, tendons & ligaments. Also to warm up the synovial fluids so it becomes less thick and slippery

Question 6

Planning active or dynamic flexibility

Answer 6

Chose dynamic flexibility exercises: exercise cover the muscles, tendons and ligaments surrounding the major joints. Decide on intensity: to start the bones at the joints should be moved gently &rhythmically. Decide on time: it will depend on the individual and the outside temp

Question 7

Planning skill related practices?

Answer 7

These are usually performed as part of the warm up before a game, get players into the groove. Choose appropriate skills: start with general skills, then individual skills. Decide on intensity: performed without opponent ad then be more match like. Decide on time: sufficient time to allow main skills and players to get into their groove

Question 8

Planning the cool down (pulse lowering activity)

Answer 8

1. Easy body out of strenuous exercise
2. Choose pulse lowering activity, normally aerobic at low intensity
3. Decide on intensity: gradually lose the intensity
4. Decide on time: depend on individual, Joe hard the session was

Question 9

Planning the cool down (flexibility exercises)

Answer 9

1. Choose appropriate flexibility: do dynamic/ballistic or static
2. Decide intensity: static slowly to normal limit
3. Decide on time: hold stretch until mild tension is felt for 20-60 secs