Warm up & Cool Down

• How many stages are there in a warm up?

  4
• What is stage one of a warm up?

  Pulse Raising
• What does pulse raising do?

  increases blood flow around the body and speed up oxygen delivery to the working muscles by performing exercises that make the performer breathe faster
• What is stage two of a warm up?

  Dynamic/static stretching
• What is stage three of a warm up?

  Skills practice
• Skills practice- practising the skills and techniques needed during training or competition familiarises the performer's body with the movements they will need to perform
• What is an example of skill practice in track?

  a sprinter will perform butt kicks, high knees, bounding and skipping
• What is stage four of a warm up?

  Mental preparation
• Good mental preparation ensures all of a performer's attention is totally focused and nothing is able to distract them from the task at hand.
• What are some techniques used for mental preparation?

  Deep breathing, visualisation and positive self-talk
• What are the four stages of a warm up?

  Pulse raising, dynamic/static stretching , skills practice and mental preparation
• What are the two stages of a cool down?

  Pulse lowering and stretching
• Why do we cool down?

  -allows performer's system to recover

  -removes waste products ( lactic acid & carbon dioxide)

  -reduces likelihood of DOMS
• In a cool down, how long should you hold your stretches?

  10-30 secs
• examples of pulse lowering- jogging, cycling or swimming slowly
• What is DOMS?

  Delayed Onset Muscle Soreness