WARM DOWN THEORY P.E.O. WARM UP /

WARM UP THEORY qBefore any physical activity the programme is to commence with a warming up period of between 8 – 10 minutes. qIt reduces the chance of injury. qIt improves performance.

PURPOSE qTo prepare the muscles & joints, cardio - respiratory system & brain for physical activity helping to prevent injury

AIMS qMobilisation of joints qProduction of synovial fluid qIncrease H.R, breathing,muscle temp qGet participants “in the mood” for exercise

WHAT HAPPENS qBody temp and deep muscle temperature increases. qThis means that muscles, ligaments and connective tissue become more pliable and will therefore be less prone to injury. qThe exchange of oxygen from blood to the tissues is more rapid at higher temperatures. qMuscles contract and relax more rapidly qLactic acid is more easily dispersed at higher temperatures.

WHAT HAPPENS qThe supply of synovial fluid in the joints is increased and cartilaginous material ( which acts as shock absorbers ) thickens. This ensures greater freedom of movement at the major joints and improves performance as well as protecting the joints.

WARM UP PLAN qIncrease heart rate & muscle temperature. qRhythmic jumping qJogging etc qStretches ( seconds only ) qRe-warm qRhythmic jumping jogging etc. qStraight into main theme.

WARM UP LESSON PLAN Mobilize the following joints: Activity Format Coaching points Ankles Knees Hips Trunk Shoulders Activities to increase muscle temp and heart rate Rhythmic jumping Jogging etc Stretches ( secs ) head to toe, specific to main theme Rhythmic jumping Jogging etc Rotations semi-circle slow & steady Heel raises : : Rotate : clock-anticlockwise Twisting : hips facing fwd shrugs : slow movements jacks : foot patterns-16 Spotty dog : : Running round follow the leader build up gradually jacks : foot patterns-16 Spotty dog : : Running round follow the leader build up gradually Shuttle runs small teams – 2 or 3 sprints to finish Straight into main theme !

WARM DOWN THEORY P.E.O. WARM UP /

Warm Down Theory qPurpose - To return the body to the pre exercise state. This is probably the most important part of the session and the most frequently ignored.

AIMS qTo lower the heart rate qprevent blood pooling qprevent dizziness qhelp remove lactic acid qreduce muscle soreness qImprove flexibility, range of movement and relax muscles by stretching. qHold each stretch for sec`s.

METHOD Keep moving after the main theme, change to jogging,slow down to a walk for 2 -3 minutes then commence stretching.

WARM DOWN LESSON PLAN Lower the heart rate gradually by jogging walking etc Activity Format Coaching points Shoulders Rear of upper arm Upper back Chest Front of upper arm Abs Dorsals Front of thigh Rear of thigh Calf Shin Start the stretches as soon as the pace has reached a slow steady walk Such as arms, shoulders, chest and upper back stretch walking round slow no bouncing : : : : down on mat hold 20 – 30 sec

WARM DOWN THEORY P.E.O. WARM UP /