Warm ups & Cool Downs. 1. The Pulse Raiser: 5-10 min jog of increasing intensity. Aim is to: Increase Heart Rate, Increase Body Temperature and Vascular.

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Presentation transcript:

Warm ups & Cool Downs

1. The Pulse Raiser: 5-10 min jog of increasing intensity. Aim is to: Increase Heart Rate, Increase Body Temperature and Vascular Shunt blood towards the skeletal muscles. 2. Stretching: Take muscle through the full range of movement, held for 15 sec. Could include active stretches (performed by self) or passive stretches (partner assisted). They could be static (standing still), ballistic (powerful, fast stretching movements) or dynamic (controlled, slow, moving stretches like lunges). 3. Skill practice: Improve coordination i.e. shooting in basketball or taking corners in football.

Improves O2 delivery to the muscles due to an increase in Heart Rate and Vasodilation Increase in Venous Return —> Increase in stroke volume thus increase in Cardiac Output Increased temperature so increased contractility as nerve impulses are quicker and elasticity of muscles, increased blood flow and enzyme activity. Reduces muscle soreness

Better chemical reactions Improved sensitivity of nerve receptors and speed of nerve conduction Rehearsal of movement Improved psychological preparation Reduces likelihood of injuries/ increases flexibility Supplies adequate blood flow to the heart Release of synovial fluid

Heart rate and breathing rate remains high as does vasodilation- flush through oxygenated blood and reduces lactic acid effects (muscle soreness DOMS) Maintains venous return– don’t become dizzy! Prevents blood pooling Reduces levels of adrenaline Allow heart rate to return to resting Allows time for reflection of the performance/ game.

Q) Explain why a warm up is needed to start the session. A) Reasons for a warm-up, addressing points such as: Reduces possibility of injury/ increase flexibility/elasticity of muscle tissue; Release of synovial fluid/elasticity of connective tissue; Increases body/muscle temperature; Better oxygen delivery/ blood flow/ vasodilation to muscle tissues; Better chemical reactions/higher metabolism; Increased sensitivity of nerve receptors/ speed of nerve conduction/reaction time; Allows for rehearsal of movement/ same skills as in activity; Mental rehearsal/stress or anxiety reduction/psychological preparation/relaxation/alertness Supplies adequate blood flow to heart so increasing its efficiency;

Explain why a cool down is needed to finish the session.