cool downs

• cool downs

  • vital to lower the heart rate and body temperature gradually and cause safe muscle recovery - should include light jogging and stretching
  • particularly important following anaerobic activity - keeping heart rate elevated will help to repay the oxygen debt and get rid of lactic acid
• the 3 main stretches that should form part of a cool-down

  1. maintenance stretches (10-15 secs)
  2. static stretches (30 secs)
  3. proprioceptive neuromuscular facilitation (PNF)
• Proprioceptive Neuromuscular Facilitation (PNF)

  1. a stretch is performed with the help of a partner until tension is felt in the muscle
  2. the performer will then immediately isometrically contract the muscle by pushing back against the partner for approx 8 secs
  3. the muscle is then briefly relaxed before the partner pushes against it again, going past normal range of movement for approx 20 secs
  4. the performer then rests for 30 secs before repeating the procedure