1. Warm-up and cool-down

2. Questions to be answered after todays lesson
What are the 3 parts of a workout?
How long should the warm-up be?
What should happen physiologically during a warm-up? How does your body react?
What are the reasons or benefits to a correct warm-up?
What is an example of a warm-up?
How long should a cool-down be?
What should happened physiologically during a cool-down? How does your body react?
What are the reasons or benefits to a correct cool-down?
What is an example of a cool-down?
Why should you NOT stretch during the warm-up? Or in the beginning of the warm-up?

3. The Warm-up
The purpose of the warm-up before a workout or a sport is to prepare the body for the activity

4. The Cool-down
The purpose of the cool-down after a workout or sporting activity is to bring the body back to its normal state, prevent soreness and injury and avoid pooling of blood.

5. Warm-up and Cool-down

6. What are the three (3) parts of a workout
Beginning = Warm-up
Middle = Workout
End = Cool-down

7. How long should a warm-up last?
5-10 Minutes

8. Benefits of warming up Less chance of injury Better performance
Increased flexibility
Better range of motion
Increased muscle stability

9. Physiological effects of warm-up - During a warm-up your body should…
*** Increase breathing rate (faster breathing)
*** Increase heart rate (feel heart in chest)
***Increase body temperature (begin to feel warm
on the inside and sweat)
Increased blood flow
Lubricating of joints
Stimulate muscles to be used in activity
Increased oxygen carrying capacity
*** = you can see or feel this happening to your body…

10. Examples of warm-ups Walk/light jog before your run or track workout
Dynamic movements
Light laps in pool or walking in pool before your swim
Sets of cardio and basic muscular movements before a circuit or weight training
Jumping jacks, high knees, burpees, squats, push-ups
Sport specific warm-ups – depends on sport

11. should I stretch in the warm-up??
No!!!!!

12. How long should a cool-down last?
5-10 Minutes

13. Benefits of COOL-DOWN Decrease muscle soreness or tightness
Avoid fainting or dizziness (pooling of blood)
Increase flexibility

14. Physiological effects of cool-down - During a cool-down your body should…
*** Decrease in breathing rate (breathing goes back to normal)
*** Decrease in heart rate (back to before the workout)
*** Gradually cool body temperature (may still be sweating)
*** Return muscles to their regular tension state (through stretching)
Prevent venous pooling of blood
*** = you can see or feel this
happening to your body…

15. Examples of cool downs
After a run or a cardio class or any activity that raises heart rate
walking
low intensity aerobic movement (side to side steps)
light bike or swim
should be done until the heart rate is back down below 110 BPM and after heart rate is down stretching should be done
After cardio or muscular work
Stretching!!! Stretch the muscles that were worked in the workout

16. Questions to be answered after todays lesson
What are the 3 parts of a workout?
How long should the warm-up be?
What should happen physiologically during a warm-up? How does your body react?
What are the reasons or benefits to a correct warm-up?
What is an example of a warm-up?
How long should a cool-down be?
What should happened physiologically during a cool-down? How does your body react?
What are the reasons or benefits to a correct cool-down?
What is an example of a cool-down?
Why should you NOT stretch during the warm-up? Or in the beginning of the warm-up?