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Slide 1

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A warm up should be at the start of any activity or training in order to prepare both
physically and mentally
A warm up should consist of:
Pulse raiser ­ Aerobic sub maximal exercise
Increase muscle temperature/ elasticity, cardiac output, heart rate and minute
Mobility ­ Controlled joint movements replication movement patterns
Help mobilise and lubricate joint structures
Stretching ­ stretch the active muscles being used…read more

Slide 2

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Warm up -
· Improved motor co-ordination/ efficiency between antagonist pairs allowing
muscles to contract and relax faster
· Limits DOMS (Delayed onset of muscle soreness)
· Reduction of muscle/ connective tissue resistance which improves efficiency of
· Increase speed of nerve impulse conduction
· more efficient joint movements due to production of synovial fluid
· Gradual increase in blood flow due to vascular shunt
· Increase dissociation of O2 from haemoglobin due to increased temperature
· Decrease in blood viscosity improving blood flow
· Increase in heart rate initiating earlier onset of aerobic system
· Activates/ speeds up transport of enzymes activity and energy systems…read more

Slide 3

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Cool down
It is recommended that an active cool down should follow any activity/ training in
order to speed up the recovery process
A cool down should consist of:
Pulse lowering activity - moderate/ low- intensity aerobic activity
Stretching - stretch the active muscles…read more

Slide 4

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Cool down - Effects
· Maintains venous return
· Maintains stroke volume
· Maintains cardiac output
· Reduces muscle temperature
· Reduces risk of injury and DOMS
· Speeds up removes lactic acid
· Prevents blood pooling…read more


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