GCSE PE (Grade 9-1): Warm ups and Cool downs

What is a Warm up?

A warm up prepares your body and mind, improving performance and preventing injury. It warms up your muscles to limit the risk of injury and your joints to allow a full range of movement. A warm up should last a minimum of ten minutes

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What are the four stages to a Warm up?

1. Pulse Raising

2. Stretching and Joint Mobilisation

3. Sport Specific Drills

4. Psychological Warm-Up

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What is Pulse Raising?

Pulse Raising is gradually raising your heart rate to increase blood flow around the body and speed up oxygen delivery to the working muscles.

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Examples of Pulse Raising

- Jogging
- Cycling
- Swimming

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What is Stretching and Joint Mobilisation?

Stretching and Joint Mobilisation is stretching the muscles and mobilising the joints that will be used during the main activity.

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Examples of Stretching and Joint Mobilisation

Static Stretching- A stretch is held in a challenging position but comfortable position for a period of time, usually between 10 to 30 seconds.
Dynamic Stretching- Type of stretching in which momentum and active muscular effort are stretch and the end of position is not held.

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What is Sport Specific Drills?

Sport Specific Drills is practising the skills needed during training or competition it prepares the body for the movements they will need to perform.

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Examples of Sport Specific Drills

A sprinter will perform **** kicks, bounds, high knees and skipping

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What is Psychological Warm up?

Psychological Warm Up is a good mental preparation during a warm up ensures that the performers attention is focused.

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Examples of Psychological Warm up

  •  Positive Talks
  • Recap recent goals
  • Trigger words
  • Breathing exercises and relaxation
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What is a Cool down?

A cool down reduces your heart rate and your rate of breathing back to their resting rates. It helps remove the waste products limiting soreness after exercise.

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What is Blood Pooling?

Blood Pooling occurs when blood collects around the muscles in your legs. It reduces blood flow and oxygen to the brain.

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What are the three stages to a Cool Down?

1. Pulse Lowering

2. Active Static Stretching 

3. Developmental Stretching

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What is Pulse Lowering?

Pulse Lowering reduces heart rate back to its resting rate by performing light exercises for a minimum 5 minutes.

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Examples of Pulse Lowering

  •  Light jog
  • Slow cycle
  • Light swim
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What is Active Static Stretching?

Active Static Stretching is lengthening and relaxing the muscles used during the main activity. You hold them for 10-30 seconds.

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Examples of Active Static Stretching

  • Upper back
  • Calf
  • Hamstring
  • Outer thigh
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What is Developmental Stretching?

Developmental Stretching is improving flexibility and increasing the range of movement at the joint. You hold them for longer like 30 to 60 seconds.

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Types of Developmental Stretching

- Passive Stretching

- Active Static Stretching

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What can you use to achieve the greater stretch?

You can use:

-Another person

- Straps

- Body Weight

- Gravity

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