Warming up and Cooling down

• Preparation for Training

  ● The safe and correct use of any equipment used.

  ● The safe and correct application of training techniques.

  ● Undertaking a warm-up before beginning training.

  ● Performing an appropriate cool-down after training to aid recovery.

  ● Applying the FITT principles correctly for each training method.

  ● Ensuring that the method of training is appropriate for the component of fitness you are trying to develop
• Warm Up

  Warming up properly improves performance because it prepares the mind and body for the main activity.

  Consists of 3 parts: pulse raising, stretching and joint mobilization.
• WU - Pulse raising


  aims to gradually raise the heart rate and warm up the largest muscle groups to the working rate.

  More oxygen is also made available to the working muscles, which will improve performance.
• WU - Stretching

  aims to lengthen the specific muscles used in the main activity, helping to prevent injury.

  Most of this should be active stretching, which involves stretching the joints while moving.
• WU - Joint mobilisation

  aims to move the joints into positions appropriate to the main activity, again helping to prevent injury.

  e.g. arm circles, ankle twists
• Cool Down

  just important as warming up, it returns the body to its pre-exercise state.

  made up of 3 parts: pulse lowering, static stretching, developmental stretching.
• CD - Pulse lowering

  gentle activity that aims to gradually return the pulse rate to its resting rate. e.g. gentle jog
• CD - Static stretching

  This aims to remove any lactic acid build-up in the working muscles to prevent stiffness or soreness after exercise. e.g. deltoid stretch.
• CD - Developmental stretching

  encourage the muscles to lengthen, increasing their flexibility. e.g. PNF