British School Manila GCSE Physical Education Physical Activity as part of your healthy, active lifestyle The Exercise Session GCSE Physical Education

Lesson Objectives By the end of this lesson you should:  Understand and be able to explain a warm- up, main activity and a cool down  The importance of each in connection with a training session

The Exercise Session 1. A training session, match or competition should always be split into three sections:  Warm-up Including Cardiovascular work/Stretching/Skill related activities  Main Activity  Cool Down

The Exercise Session  Warm-up  A warm-up gradually raises body temperature and heart rate, and improves the exchange of oxygen from haemoglobin

The Exercise Session  Warm-up –four main reasons 1. To prevent injury 2. To improve performance 3. To practice skills before the event 4. To prepare psychologically for the event

The Exercise Session – Warm-up  Cardiovascular warm-up This activity gradually increases the heart rate towards the working heart rate It takes various forms depending on the activity and level of athlete but can include walking, jogging, cycling on an exercise bike, skipping or swimming This part can take anything from 5-15 minutes

The Exercise Session – Warm-up  Stretching  This forms the second phase of the warm-up and there are different ways to do it Static: easy stretches which are held for about seconds without straining Dynamic [ballistic]: bouncing stretches [not recommended by some coaches

The Exercise Session – Warm-up  Stretching  Stretching is usually performed logically starting at the top, i.e. neck and shoulder stretches, and working down to the ankles and feet  You should pay extra attention to the areas used in your sport, e.g. neck and shoulders would be very important in rugby

The Exercise Session – Warm-up  Specific Skills Practice  Warming up should include practicing skills specific to the activity  Tennis players practice volley, forehand and backhand strokes; cricketers practice throwing, catching and batting,; goalkeepers practice throwing, catching from crosses; sprinters practice sprint starts out of the blocks

The Exercise Session - The Main Activity  This is usually a training session using one of the methods of training, although it can also be a game or competition  It should always raise the performers heart rate above the normal level [RHR] and should last for at least 20 minutes  It can take various forms

The Exercise Session – The Main Activity  Can be fitness based  Can be skill based  Can be a combination of both!  What decisions need to be made when considering the content of the Main Activity?

The Exercise Session – The Main Activity  The level at which the performer is training  Timing – is it pre-season/in-season/before a major event  What are you trying to improve – HRE/SRF/Skill specific

The Exercise Session – The Cool Down  The cool down returns the body to its normal temperature and the working pulse rate to the resting pulse rate.  It helps to prevent stiffness and soreness in the muscles by dispersing Lactic Acid – a poison produced during exercise, particularly anaerobic exercise!

The Exercise Session – The Cool Down  What activities are used in a cool-down?  Jogging – minimum 5 minutes  Stretching – hold stretches for 30 seconds – minimum 15 minutes  Relaxation exercises [possibly to music] – to relieve stress and tension and promote a sense of wellbeing – one of the most important benefits of exercise