Warm up/Stretch/Warm down

Answers 1. Warm up-Activity-Warm down 2. Light jog and stretch- movements that mimic your sport. Give example:- Golf 3. Raises heart rate  warms your muscles  makes them more flexible,  increases blood flow,  makes the joints more mobile by warming up the synovial fluid  reduces the risk of injury.

 Same as warm up: light jog and stretch  Loosens the muscles  Prevents soreness by clearing away lactic acid from the blood  Returns heart rate back to normal  Prepare the body for rest.  Why do we stretch ?  It increases the range of movement at a joint  It helps muscles, tendons and ligaments from becoming strained (blue tack)  Hold each stretch for 10 seconds with no bouncing.

Warm up Is light exercise in order to prepare you for the main activity

 The light activity needs to be at least 5 minutes. E.g light jogging  This will warm up the muscles  Reduce the chance of injury as the muscles are more flexible (blue tack)  Increases heart rate and blood flow  Makes the joints more mobile by warming up the synovial fluid.

Stretching Hold each stretch for seconds No bouncing Helps to prevent muscles, tendons and ligaments from getting strained Helps to increase the range of movement at the joint

Specific warm up E.g Football: passing, heading, shooting Goal keeper: Diving, throwing, kicking, catching These will prepare the muscles and the athlete’s mind (mental) towards the game/match.

The training activity (Match) Continuous training Interval training Fartlek training Weight training Circuit training

Warm down Preparing your body for rest, lower heart rate. Light jogging Stretching This helps the body flush out lactic acid and prevent muscle soreness