Warm Ups and Cool Downs

Question 1

Name three psychological benefits of a warm up

Answer 1

• Increase motivation
• Improve concentration/focus
• Mental rehearsal
• Heighten or control arousal levels (e.g. ‘get in the zone’ or settle nerves)

Question 2

What are the key parts of a warm up?

Answer 2

1. Pulse Raiser/Heart raiser
2. Mobility exercises
3. Dynamic movements
4. Stretching
5. Skill rehearsal

Question 3

Give an example of a suitable pulse raiser activity?

Answer 3

• gentle jogging/running
• gentle skipping
• gentle cycling

Question 4

Give an example of two dynamic movements that can be used in a warm up for any sport?

Answer 4

1. Shuttle runs

2. Running in and out of cones

Question 5

Give an example of a skill rehearsal that could be used for football, rugby or netball?

Answer 5

Football- dribbling football around cones
Rugby- practice tackling against tackle bag
Netball- passing in pairs

Question 6

Name five physical benefits of a warm up?

Answer 6

• Prepares the body for physical activity
• Increase in heart rate
• Increase in blood flow and oxygen to the muscles
• Increase in body temperature
• Increase in flexibility of muscles and joints
• Increase in pliability of ligaments and tendons
• Increase in speed of muscle contraction

Question 7

Describe the following key component of a warm up- pulse raiser.

Answer 7

A pulse raiser consist of exercises that slowly increase the heart rate and body temperature. (e.g. steady jog for 3-5min)

Question 8

Describe the following key component of a warm up- mobility activities.

Answer 8

Mobility exercises consist of exercises that take the joints through their full range of motion. (e.g. hip circles, arm swings, ankle circles, opening and closing the gate)

Question 9

Describe the following key component of a warm up- stretching.

Answer 9

Stretching consists of activities that lengthen the muscle in preparation for exercise (e.g. static stretches, hamstring stretch or quadriceps stretch, hold for 8-10 seconds)

Question 10

Describe the following key component of a warm up- skill rehearsal.

Answer 10

Skill rehearsal is practising or rehearsing the actions that are commonly used in the game or activity. (e.g. dribbling around cones in football, shooting at hoop in netball)

Question 11

Identify four specific needs than should be considered when planning a warm up.

Answer 11

-time available for the session
-weather and temperature conditions
space available
-size of the group
-individual fitness levels
-age of the participants
-gender (mix) of the participants

Question 12

What are they key components of a cool down?

Answer 12

1. Pulse lowering activity

2. Stretching

Question 13

Identify four benefits of a cool down.

Answer 13

• Gradually lowers heart rate
• Gradually lowers temperature
• Gradually lowers breathing rate
• Removes waste products/lactic acid
• Reduces the risk of muscle soreness/stiffness
• Helps the body’s transition back to a resting state

Question 14

Give an example of a suitable pulse lowering activity and three stretches to complete in a cool down after a football, rugby or netball match.

Answer 14

For football, rugby or netball:

1. Pulse lowering activity- gentle jog around the pitch/court.
2. Static stretches for- hamstrings, quadriceps, calves.

Question 15

How can a warm up affect arousal levels?

Answer 15

• can psych you up and help you get ‘into the zone’

- a warm up can also help to calm you down and control stress levels

Question 16

How can a warm up affect concentration/focus?

Answer 16

• help increase concentration on the task/event/match

- become more alert/focused- better decision making

Question 17

How can a warm up affect motivation levels?

Answer 17

• participant can become more determined and try harder

- they can be more committed and confidence could be boosted

Question 18

What is mental rehearsal?

Answer 18

• Mental rehearsal: Mental imagery involves the athlete imagining themselves in an environment performing a specific activity using all of their senses. (e.g. bobsleigh drivers imagining turns on course before a run)

Question 19

Identify a physical benefit of a heart raiser.

Answer 19

• increase heart rate
• increase body temperature
• increase blood flow to the muscles

Question 20

Identify a physical benefit of mobility exercises.

Answer 20

• increase flexibility of joints

- increase pliability of ligaments and tendons

Question 21

Identify a physical benefit of stretching.

Answer 21

• increase flexibility of muscles.

Question 22

Identify a physical benefit of a dynamic movements.

Answer 22

• increase speed of muscles contraction.

Question 23

Identify a physical benefit of skill rehearsal

Answer 23

• can increase focus
• raise motivation
• increase or control arousal levels