Diploma in sports- An exercise session

Diploma in sports- An exercise session

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  • Created on: 16-11-10 18:42
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An exercise session
Warm up
A warm up should last for five to ten minutes. There are three main functions of a warm up, they are:
o To increase the heart rate
o To raise the body temperature
o To prepare the major joints
The warm up should increase the heart rate in order to pump more blood around the body to the
working muscles, in preparation for exercise. A warm up should include:
Pulse raisers
Pulse raisers are used to raise a person's heart rate. The common types of heart raisers are:
o Walking/ jogging
o Swimming
o Cycling
o Rowing
Stretches are used to increase joint mobility. There are different types of stretches that do this:
o Passive stretching form of passive stretching in which an external force acts on the body
o Static stretching used to stretch muscles while the body is at rest
o Dynamic stretching ­ Involves moving muscles through there full range of motion in a
controlled manner
Propioceptive neuromuscular facilitation
Combination of passive stretching and isometrics, in which a muscle is 1st stretched passively and
then contracted.
Main activity
The main activity should last for 30 ­ 45 minutes. The exercises in the main activity should be
whatever sport or exercise you want to do. The main activity should be specific to your sport.
6080% of target zone should be achieved to improve fitness.
Cool down

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The cool down should last for 45 minutes. The cool down is used to reduce pulse and to return
amounts of blood back to the heart to get rid of lactic acid in the muscles. The exercises in a cool
down should be stretching the muscles to avoid soreness and tightness. Take in fluid to prevent
dehydration.…read more


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