Exercise Session Breakdown

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Warm Up

Three Stages:

1. A pulse raiser - eg jogging, speeds up oxygen delivery to muscles

2. Stretching - Prevents an injury to the muscle

3. Drills specific to your activity - More intense practices related to the sport you are about to play. Should mimic what you are going to do and the muscles you are going to use in the main session.

A good warm up takes a minimum of 10 minutes

  • It physically and mentally prepares you for exercise
  • Increases oxygen delivery to the working muscles
  • Increases temperature of the muscles, tendons and ligaments, reduces chance of injury
  • Increases flexibility which will aid performance
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Main Session

Second phase of an exercise session:

If the main session is a match or event, then the purpose will be to put your training and targets into practice

If the main session is part of your training programme, then the purpose will be to work on the areas of the skill or fitness you have planned

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Cool Down

Two stages:

1. Light exercise - slow jogging at a lower intensity

2. Stretching - Stretch the muscles you have used in the main session and warm up

Not designed to prevent injury - Should not get injured at this stage as main session is over and you are reducing the intensity of the work

  • Aids the removal of lactic acid - builds up in muscles which makes them feel stiff and sore
  • Aids the removal of carbon dioxide and other waste products
  • Brings the heart and breathing rate slowly back to their resting rates
  • Helps avoid dizziness due to blood pooling in the lower limbs which happens if you suddenly stop exercise
  • Improves flexibility
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