1. WARM UP, MAIN ACTIVITY AND COOLDOWN

2. WARM UP
Gradually raises body temperature and heart rate
We warm up for 3 reasons:
To prevent injury
To improve performance
To prepare psychologically for the event.

3. What should be included in a warm up ?
Cardiovascular warm up- You start with this, which raises the pulse rate. Can include easy cycling, skipping, slow swimming, easy jogging and walking.

5. Stretching- This forms the second phase of the warm up
Stretching- This forms the second phase of the warm up. There are 3 ways of doing this.
STATIC- Easy stretches which are held for about secs. These should be related to the main activity.

7. 2. BALLISTIC - Bouncing stretches 3. DYNAMIC -movements

8. THE MAIN ACTIVITY
The main activity may take a variety of forms.
It may vary in terms of training session e.g.
Interval training
Continuous Training
Sport
Circuit Training
Weight Training
Aerobics

9. COOL DOWN
The cool down gradually 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.
In order to return the pulse to its resting rate, a similar activity could be used as the one to warm-up.

11. Aerobic vs Anaerobic
An activity that lasts for an extended duration (without a break)
EX: jogging, biking, swimming, dancing, etc.
Cardiovascular Endurance
An activity that lasts less than 1 minute
EX: weight lifting, resistance training, using all muscle groups
Muscular Strength and Endurance