1. in health related exercise
Cooling down
in health related exercise
DTD, HRE, 11.08

2. Cooling down – the aims
To prevent post-exercise hypotension and dizziness by maintaining an adequate venous return & cardiac output
To aid the removal of lactic acid from the muscles which might otherwise contribute to muscle soreness & stiffness
To reduce tension & promote flexibility in muscles
To return participants to pre-exercise levels of stimulation (return HR & BP to near resting values) & behaviour (combat the potential deleterious effects of the post-exercise rise in plasma catecholamines)
To facilitate the dissipation of body heat
DTD, HRE, 11.08

3. Cooling down – acute response
Altered response possible due to:
age
underlying pathology
medication
DTD, HRE, 11.08

4. Cooling down – acute response
Heart rate & stroke volume gradually decrease
Respiratory rate gradually decreases
Body & tissue temperature gradually decrease
Blood vessels constrict (diameter decreases)
Oxygen exchange & delivery gradually decreases
Metabolic demand gradually decreases
Muscle temperature & soft tissue elasticity gradually decrease
Muscle viscosity gradually increases
Synovial fluid flow gradually decreases
Synovial fluid viscosity gradually increases
Lactic acid is removed from the muscles via the circulatory system
Muscles used during exercise are stretched to maintain normal length
Muscles with a limited range are stretched to develop their range of motion
Levels of stimulation & behaviour return to pre-exercise levels (attenuation of catecholamine response)
DTD, HRE, 11.08

5. Cooling down – chronic response
Body responds more quickly to pulse lowering
Intensity can be decreased more rapidly without discomfort
Less time is needed for a thorough cool- down period
DTD, HRE, 11.08

6. Cooling down -duration
minutes in duration
Duration is dependant on:
Level of fitness of participants
Exercise history of participants
Medical status of participants
Duration of entire session
Intensity of main activity
Ambient temperature
Time of day
DTD, HRE, 11.08

7. Cooling down – the components
Pulse lowerer
Exercises which gradually lower the heart rate from the level of the
main activity & reduce body temperature
This may form a stand-alone component following the main activity, e.g., in
circuit or interval aerobic training, or may be part of the aerobic curve in
continuous aerobic activity
Often is made up of similar activities to those in the warm-up
DTD, HRE, 11.08

8. Cooling down – the components
Post-exercise stretch
Incorporates short static (maintenance) stretches of seconds
duration reflecting all muscle groups used in the main activity which
have full ranges of movement
and
long static (developmental) stretches of seconds duration (dependant on
exercise history & fitness levels) for muscles that require a greater flexibility –
hamstrings & adductors (also quadriceps in beginners)
In addition those muscles subject to adaptive shortening, i.e.,
muscles becoming less flexible due to age, lack of activity or bad
posture e.g., pectorals, should be stretched developmentally
Delivery of appropriate alternatives should be expected in any participant
group
DTD, HRE, 11.08

9. Cooling down – the components
Relaxation
Consists of exercises that allow the participant to recognise signs
of muscular tension & allow it to disperse (relaxation training) or
alternative activities (e.g., yoga, tai chi)
Achieved by the choice of stretching position and appropriate
teaching
Revitaliser
Depending on the nature of the relaxation component & the activity participants may be
returning to after the session, low intensity activities may be necessary to conclude the
cool-down to energise participants prior to departure
DTD, HRE, 11.08

10. Cooling down – general considerations
Content, structure & delivery should reflect:
Possible underlying pathology – often multiple
Functional limitation
Older participants
Fitness levels
Exercise history
DTD, HRE, 11.08

11. Cooling down – general guidelines
Develop & maintain good postural alignment (use of neutral spine alignment during pulse lowerer & post-exercise stretch components where stretch exercise selection allows)
Pulse lowering activities should be of a mild rhythmic nature allowing a gradual decrease in intensity
Large muscle groups should be involved in pulse lowering to promote venous return from the working muscles to the heart
Where relevant effect muscular & psychological relaxation by using floor-based positions for lower body flexibility
If necessary encourage participants to replace clothing in order to retain body heat for the stretch component & to avoid feeling cold during relaxation
Stretches should relate to the muscle groups used in the session and should include developmental stretching of muscles that require improvement in flexibility
Emphasise the need to raise the body to a standing position in a controlled manner if lying floor-based activities have been incorporated
Offer lots of alternatives & adaptations
Offer physical support where balance and/or strength in synergist & fixator muscles is poor
In addition: in the elderly, beginners, newcomers to exercise, special populations:
Plan to stabilise at the end of sideways movement patterns during the pulse lowerer
Avoid taking arms above the head in the upright position
Avoid isometric muscle contraction
Avoid quick changes of plane by appropriate exercise rotation & use of good technique for getting down to, and up from, the floor
Use slower music during the pulse lowerer
Apply developmental stretching to a greater range of muscles
DTD, HRE, 11.08