Warm Up and Coold Down
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Transcript of Warm Up and Coold Down
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8/10/2019 Warm Up and Coold Down
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WARM UP
preparation for physicalexertion or a performance
by exercising or practicinggently beforehand.
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Warming upshould at least
consist of thefollowing
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5 to 10 minutes joggin
- to increase
body temperature
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10 to 15 minutes
Dynamic stretching exerc
reduce muscle stiffne
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Dynamic stretching exercises
Joint Rotations
Shoulder Circles
Side BendsHip circles and twists
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Half Squat
Leg Swings
LungesAnkle Bounce
Dynamic stretching exercises
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10 to 15 minutes general and evespecific drills
- preparation for the session or
competition. e.g. for a runnerLower leg drills
Leg drills
Technique drills
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4 to 8 easy run outs over 30 to 60metres
focus on correct running technique
(Tall, Relaxed, Smooth and Drive)
http://www.brianmac.co.uk/sprints/index.htmhttp://www.brianmac.co.uk/sprints/index.htm -
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COOL DOWN
Cooling down, also called warmingdown, is an easy exercise that will allowthe body to gradually transition from an
exertional state to a resting or near-resting state.
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Cooling dowshould at least
consist of thefollowing
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5 to 10 minutes jogging/walkingdecrease body temperature andremove waste products from the
working muscles
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5 to 10 minutes
static stretching exerci
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static stretching exercises
Chest Stretch
Biceps Stretch
Upper Back Stretch
Upper Back Stretch
Shoulder Stretch
Shoulder and Triceps Stretch
Side Bends
Abdominal and lower back muscles
Hamstring Stretch
Calf Stretch
Hip and Thigh Str
Adductor Stretch
Groin StretchFront of Trunk StIliotibial Band Str
Quadriceps Stretc
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Whatare thebenefits
ofwarming up?
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Increased speed of contraction and relaxation of wmuscles
Dynamic exercises reduce muscle stiffness
Greater economy of movement because of lowere
resistance within warmed muscles
Facilitated oxygen utilization by warmed muscles haemoglobin releases oxygen more readily at highmuscle temperatures
Benefits
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Benefits
Facilitated nerve transmission and muscle metabolism at highertemperatures; a specific warm up can facilitate motor unit recruitrequired in subsequent all out activity
Increased blood flow through active tissues as local vascular beds dincreasing metabolism and muscle temperatures
Allows the heart rate get to a workable rate for beginning exercise Mentally focused on the training or competition
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Whatare thebenefits
ofcooling down?
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aid in the dissipation of waste products - including lactic acid
reduce the potential for DOMS
reduce the chances of dizziness or fainting caused by the poolinof venous blood at the extremities
reduce the level of adrenaline in the blood allows the heart rate to return to its resting rate
http://www.brianmac.co.uk/lactic.htmhttp://www.brianmac.co.uk/mustrain.htmhttp://www.brianmac.co.uk/mustrain.htmhttp://www.brianmac.co.uk/lactic.htm