1. Understand how appropriate warm up and cool down routines can help to prevent injury…
Learning Outcome 2 – R041

2. Physical benefits of a warm up
Warming muscles
Increases body temp
Increases heart rate
Increased flexibility
Increased pliability of ligaments and tendons
Increased bloo0d flow and oxygen to muscles
Increased speed of muscle contraction

3. Psychological benefits of a warm up
Heighten or control arousal levels (Get in the zone/ settle
nerves)
Improve concentration/ focus
Increase motivation
Mental rehearsal

4. Key Components of a warm up
PULSE RAISE
Exercises that slowly increase heart rate and body temperature like jogging, skipping, cycling

5. Key components of a warm up
MOBILITY
Exercises that take the joints through their full range of movement (ROM)
Arm swings, hip circles

6. Key Components of a warm up
DYNAMIC MOVEMENTS
“Changes of speed and direction”

7. Key Components of a warm up
STRETCHING
Developmental stretching, dynamic stretches linked to sport
‘Groin walk’
‘Studs down a wall’

8. Key components of a warm up
Skill rehearsal phase
Rehearsing common movement patterns and skills which will be used in the activity
Dribbling in football
Passing in netball

9. Physical benefits of a cool down
Helps the body return back to a resting state
Gradually lowers heart rate
Gradually lowers temperature
Circulates blood and oxygen
Reduces breathing rate
Removes lactic acid
Reduces risk of muscle soreness
Helps recovery by stretching muscles (lengthening and shortnening)

10. Key Components of a cool down
PULSE LOWERING
Contains exercises which gradually lowers the heart rate and reduce temperature
STRETCHING

11. Specific needs which warm up and cool down must consider…
CHARACTERISTICS OF THE INDIVIDUAL
Size of group
Age of participants
Experience of participants
Individual fitness levels
Medical conditions

12. Specific needs which warm up and cool down must consider…
SUITABILITY
Is the warm up or cool down suitable for the activity
ENVIRONMENTAL FACTORS
Weather/temperature/facilities