1. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The exercise session 1 The exercise session

2. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle What you will learn about in this topic: 1.The warm-up 2.The main activity 3.The cool-down The exercise session 2

3. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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

4. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Exercise sessions An exercise session consists of three parts: 1.Warm-up: preparing the body for work. 2.The main activity: the activity, match or competition. 3.Cool-down: preparing the body to return to rest. The exercise session 4

5. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The warm-up A warm-up should precede any physical activity, whether training or competing. The reasons you should warm-up are as follows… The exercise session 5

6. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The exercise session 6 1.The heart rate is gradually increased to nearer the working rate through pulse raising activities. 2.Body temperature is gradually increased to nearer the working rate.

7. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 3.It gradually stretches and moves the muscles and joints in ways that will be used in competition. The exercise session 7

8. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 4.It introduces skills to be used in competition. 5.It increases the intensity of activities so that the body is prepared for competitive speed. The exercise session 8

9. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 6.Systematically working through the routine will prepare the performer’s mind for the competition – this may give them a better start than the opposition. 7.Allows players to work in small groups in the way they will in the game. The exercise session 9

10. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 10

11. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 11

12. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 exercise session 12

13. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The cool-down There are two phases to the cool- down: 1.Gentle aerobic exercise 2.Stretching The exercise session 13

14. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 exercise session 14

15. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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. The exercise session 15

16. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 16

17. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 17

18. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 18

19. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle A controlled, restful cool-down can have a calming effect on a person after the excitement of a competitive match. The exercise session 19

20. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The exercise session 20 Task 1.Write down three different team sports and think of a warm-up activity that would work for all three sports. 2.Now think of an individual warm- up activity specifically for each sport.

21. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Exam questions 1. What are the three components of an exercise session? 2. Describe a warm-up exercise for your chosen sport. The exercise session 21

22. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle What you have learnt in this topic: 1.The warm-up 2.The main activity 3.The cool-down The exercise session 22

23. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 The exercise session 23