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WARM UP, MAIN ACTIVITY AND COOLDOWN

WARM UP, MAIN ACTIVITY AND COOLDOWN. WARM UP. Gradually raises body temperature and heart rate. We warm up for 3 reasons:. To prevent injury To improve performance To prepare psychologically for the event. What should be included in a warm up ?.

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WARM UP, MAIN ACTIVITY AND COOLDOWN

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  1. WARM UP, MAIN ACTIVITY AND COOLDOWN

  2. WARM UP Gradually raises body temperature and heart rate We warm up for 3 reasons: • To prevent injury • To improve performance • To prepare psychologically for the event.

  3. What should be included in a warm up ? Cardiovascular warm up- You start with this, which raises the pulse rate. Can include easy cycling, skipping, slow swimming, easy jogging and walking.

  4. Stretching- This forms the second phase of the warm up. There are 3 ways of doing this. • STATIC- Easy stretches which are held for about 10-20 secs. These should be related to the main activity.

  5. 2. BALLISTIC- Bouncing stretches.

  6. 3. PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)- These are assisted stretches using the help of another person. Mainly done by top athletes after they have performed their static stretches.

  7. THE WARM UP

  8. THE MAIN ACTIVITY The main activity may take a variety of forms. • It may vary in terms of training session e.g. • Interval training • Continuous Training • Fartlek Training • Circuit Training • Weight Training • Aerobics

  9. 2. It may vary depending on why they are training e.g. • To lose Weight • To win a world title • Rehabilitation after injury • Improve current fitness

  10. 3. May vary according to performer’s somatotype or level of performer from elite athlete to fun runner. 4. Other factors include time of year (pre-season etc) and type of session ( strength, endurance, aerobic etc) 5. It may be a skill session or a combination of skill and fitness or it may be the actual performance e.g. the football match, dance performance etc.

  11. PHYSICAL FITNESS- STAMINA, STRENGTH AND SUPPLENESS

  12. COOL DOWN The cool down gradually returns the body to its normal temperature and the working pulse rate to the resting pulse rate. It helps to prevent stiffness and soreness in the muscles by dispersing lactic acid. In order to return the pulse to its resting rate, a similar activity could be used as the one to warm-up.

  13. THE COOL DOWN

  14. FITNESS SERIES- WARM UP, MAIN ACTIVITY AND COOL DOWN

  15. REVISION

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