PE - Warming up and cooling down (P1)

• Warming up


  Getting your body ready for exercise by gradually increasing your work rate
• Warm-up


  1. Pulse raising

  2. Mobility exercises

  3. Stretching

  4. Dynamic movements

  5. Skill rehearsal
• Pulse raising


  Light exercise increases heart rate and gets blood flowing to muscles, raises body temperature and warms up muscles, ligaments and tendons
• Mobility exercises


  Move joints through full range of motion, focus on movements used in the activity
• Stretching


  Static stretching by gradually stretching and holding, dynamic stretching like lunges and high kicks
• Dynamic movements


  Quick movements like agility ladder exercises, work on agility and speed of muscle contraction
• Skill rehearsal


  Practice specific skills used in the activity, helps with mental preparation
• Cooling down


  Helps transition body back to resting state after exercise by gradually decreasing intensity
• Cool-down


  1. Low-intensity exercise

  2. Stretching
• Low-intensity exercise


  Gradually reduces heart rate, breathing rate and body temperature back to resting levels, helps remove lactic acid and other waste products
• Stretching


  Stretches muscles used in the activity to speed up recovery and improve flexibility, can help prevent muscle stiffness and delayed onset muscle soreness
• With any physical activity there is always a risk of injury
• Things to minimise risk of injury


  • Use correct clothing and footwear
  • Warm up and cool down properly
  • Compete at appropriate level
  • Use personal protective equipment
  • Lift and carry equipment safely
• There can be different hazards depending on where exercise or sport takes place that need to be checked for and appropriate safety measures put in place
• Hazards in different places

  • Sports hall: slippery floors, badly stored equipment, damaged equipment, trip hazards
  • Fitness centre: using weights incorrectly or too heavy
  • Playing field: holes, lumps, rubbish
  • Artificial outdoor area: sinking artificial grass, damaged equipment
  • Swimming pool: drowning hazard, rules needed