Paper 1: Seasonal aspects Paper 1: Warm-up and cool-down

Pre-season (preparation phase): Warm-up:

This is the period up to competition: A warm-up has three phases: Warm-up
Training includes:
• Develop techniques specific to the sport Phase 1 Pulse raiser
• General fitness training such as continuous, fartlek or To raise the heart rate and speed up oxygen delivery to the working muscles.
interval training sessions to increase aerobic fitness
E.g. jogging a lap of the pitch
• Weight training to build up strength and muscular endurance
Benefits:
Phase 2 Stretching
• Fitness and skill lost during post season can be regained
Stretching the muscles and soft tissues you are about to use increases their
• Skills and techniques can be improved. This means matches
elasticity and range of movement
at the start of the season are more successful

Competitive-season (peak): Phase 3 Drills

This is the playing season These are more intense practices relating to the main session, such as dribbling
Training includes: if you are playing basketball
• Taking part in matches every week
• Maintenance of fitness related to activity
Increase Increase the
• Limited training, as it may cause fatigue which would To increase
decrease performance To physical temperature of range of
oxygen
• Concentration on skills, set plays and tactics to improve Benefits of and mentally muscles, tendons, movement at
delivery to
performance a warm-up prepare for and ligament. a joint which
the working
Benefits: exercise Reducing the will aid
• Fitness levels and quality of performance can be maintained muscles
chance of injury performance
throughout the season

Post-season (transition phase): Cool-down

This is the period of rest, active recovery and light aerobic Cool-down
A cool-down has two phases:
work after the competitive season
Training includes:
Phase 1 Light exercise
• Rest to recover from the competitive season
• Light aerobic exercise, to maintain a level of general fitness e.g. slow jogging at a much lower intensity you have been working
Benefits:
• Athletes are fully rested, ready for pre-season Phase 1 Stretching
• Not too much fitness is lost Stretch the muscles you have used in the main activity
Football Season:
July Bring heart
The Prevents Helps avoid
Pre-season August – May and breathing
Why we removal of muscle dizziness Improves
(Preparation phase) Competitive season rate slowly
cool-down lactic acid soreness due to blood flexibility
(peak) back to
June and CO₂ DOMS pooling
resting
Post-season
(Transition phase) A cool down is NOT designed to prevent injury it is to return the body to its resting levels