The exercise session 1 The exercise session

What you will learn about The exercise session 2 What you will learn about in this topic: The warm-up The main activity The cool-down

The exercise session 3 Learning objectives By the end of this presentation you should be able to: Understand the effects of warming-up and cooling-down Describe the different parts of an exercise session Explain how to run an exercise session

Exercise sessions An exercise session consists of three parts: The exercise session 4 Exercise sessions An exercise session consists of three parts: Warm-up: preparing the body for work. The main activity: the activity, match or competition. Cool-down: preparing the body to return to rest.

The exercise session 5 The warm-up A warm-up should precede any physical activity, whether training or competing. The reasons you should warm-up are as follows…

Body temperature is gradually increased to nearer the working rate. The exercise session 6 The heart rate is gradually increased to nearer the working rate through pulse raising activities. Body temperature is gradually increased to nearer the working rate.

The exercise session 7 It gradually stretches and moves the muscles and joints in ways that will be used in competition.

It introduces skills to be used in competition. The exercise session 8 It introduces skills to be used in competition. It increases the intensity of activities so that the body is prepared for competitive speed.

The exercise session 9 Systematically working through the routine will prepare the performer’s mind for the competition – this may give them a better start than the opposition. Allows players to work in small groups in the way they will in the game.

Task 1 Complete the warm up sheet. Write a description of the stretches that you would use. You can draw the stretches you will perform. Try to include Active/Passive/Ballistic stretches in your warm-ups. Name the muscle (muscle group) that you are stretching.

The main activity The warm-up leads to the main activity. The exercise session 10 The main activity The warm-up leads to the main activity. This could be a training session, skills session or a competition, match or performance.

The exercise session 11 Once the body is fit enough to complete the skills practised, the body can be pushed to the limit in competition without breaking down due to inadequate fitness levels.

The exercise session 12 When the body is pushed to the limit in competition, the skills can be put to the test without breaking down due to inadequate fitness levels.

The cool-down There are two phases to the cool-down: The exercise session 13 The cool-down There are two phases to the cool-down: Gentle aerobic exercise Stretching

The exercise session 14 After the main activity, the body is given the chance of gradually returning to its resting state; the gentle aerobic cool-down helps this. By completing a cool-down, the heartbeat reaches its resting rate sooner; this is called the recovery time. Therefore, the heart does not have to work too hard for longer than it needs to.

The older a person is, the slower the recovery rate will be. The exercise session 15 The speed of the recovery rate after exercise is influenced by several factors: The older a person is, the slower the recovery rate will be. If the exercise is new, then the new stresses will be harder to recover from.

Women tend to recover more slowly than men. The exercise session 16 How in shape the performer is – the fitter a person is, the quicker the recovery rate. Women tend to recover more slowly than men.

The exercise session 17 By keeping the blood circulating it does not have the chance to ‘pool’ or collect in areas of the circulatory system; this prevents light-headedness. Gentle stretching stops the build-up of lactic acid in the muscles and so prevents immediate cramp and aching and soreness the following day.

The exercise session 18 Stretches in a cool-down should be held for about 30 seconds and should concentrate on the muscles used in the event. For example, freestyle swimmers will concentrate on cooling down their arms while runners will stretch their legs.

The exercise session 19 A controlled, restful cool-down can have a calming effect on a person after the excitement of a competitive match.

Task 2 Start with a few minutes of gentle exercise such as light cycling or jogging. Finish with some stretching. (dynamic or static) Write a description of the stretches that you would use. Name the muscle (muscle group) that you are stretching.

Exam questions What are the three components of an exercise session? The exercise session 21 Exam questions What are the three components of an exercise session? Describe a warm-up exercise for your chosen sport. Teacher’s notes Q1 The three main components are the warm-up, the main activity and the cool-down. Q2 Students should include a pulse raiser, stretch and either a skill or familiarization activity in preparation of their chosen sport.

What you have learnt in this topic: The exercise session 22 What you have learnt in this topic: The warm-up The main activity The cool-down

Learning objectives You should now be able to: The exercise session 23 Learning objectives You should now be able to: Understand the effects of warming-up and cooling-down Describe the different parts of an exercise session Explain how to run an exercise session