Warm-up / Cool-down

Exercises

09 May 2013
Agent Coderis

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Terminal Learning Objective
Action Present Warm-up and Cool-down Exercises

Condition - Given a classroom environment, presentation,

demonstration, student notes and student participation
- No equipments required for the exercises and done in
flat hard surface.
Standard The student:
- Defined the Warm-up and Cool-down Exercises
- Know the Benefits of Warm-up and Cool-down
Exercises
- Perform Warm-up and Cool-down Exercises
- Summary
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Enabling Learning Objective A
Action Define Warm-up and Cool-down Exercises

Condition Given a classroom environment, presentation, and

student notes

Standard The student:

- Defined the Warm-up and Cool-down Exercises
- Differentiate the Warm-up from the Cool-down
exercise

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Warm-Up
 a process by which the body is brought to a
condition at which it safely responds to nerve
signals for a quick and efficient action;
 generally consists of a gradual increase in

intensity in physical activity (a "pulse raiser"),

a joint mobility exercise, and stretching,
followed by the sport or activity;
 usually performed before participating in

exercise or sports.

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Cool Down
 an easy exercise that will allow the body to
gradually transition from an exertional state
to a resting or near-resting state;
 allows the heart rate to return to its resting

rate

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Warm-up / Cool-down

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Question
 What is a warm-up exercise?

 What is a cool-down exercise?

 What is the difference between the two

exercise

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Answer
 a process by which the body is brought to a
condition at which it safely responds to nerve
signals for a quick and efficient action.

 an easy exercise that will allow the body to

gradually transition from an exertional state to
a resting or near-resting state

 Warm-up is usually performed before

participating in exercise or sports; cool-down
is the opposite of the latter.
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Enabling Learning Objective B
Action Know the Benefits of Warm-up and Cool-down Exercises

Condition Given a classroom environment, presentation, and

student notes

Standard The student:

- Knows the Benefits of Warm-up and Cool-down
Exercises

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Benefits of Warm-UP
 Improve the effectiveness and safety of training
 Improve an athlete's level of performance
needed before training or competition
 Increased speed of contraction and relaxation
of warmed muscles
 Greater extensibility and elasticity of muscle
fibres
 Allows the heart rate get to a workable rate for
beginning exercise
 Mentally focused on the training or competition

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Benefits of Cool-Down
 accelerate the recovery process needed after
training or competition.
 allows a gradual decline in heart rate that

reduces stress on the organ (heart) and

return it to its resting rate.
 prevent dizziness - Strenuous exercise causes the blood vessels in your legs
to expand, bringing more blood into the legs and feet, your heart rate slows abruptly and that blood
can pool in your lower body, causing dizziness and even fainting

 reduce the level of adrenaline in the blood.

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Question
 What is the benefit of a Warm-up Exercise?

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Answer
 Improve the effectiveness and safety of
training.

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Question
 What is the benefit of a Cool-down Exercise?

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Answer
 accelerate the recovery process needed after
training or competition

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Enabling Learning Objective C
Action Proper Warm-up and Cool-down Exercises

Condition Given a classroom environment, presentation,

demonstration and student participation.

Standard The student:

- Perform Proper Warm-up Exercises
- Perform Proper Cool-down Exercises

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Proper Exercise for Warm-up
 slow controlled movements through the full
range of motion - are the most appropriate
exercises for the warm up.
 Examples:
◦ 5 to 10 minutes jogging - to increase body temperature
◦ 10 to 15 minutes dynamic stretching exercises - reduce
muscle stiffness.
◦ 10 to 15 minutes general and event specific drills -
preparation for the session or competition. (depending on
what activity of sport)

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Some Types of Dynamic Stretching
Exercise
◦ Joint Rotations
◦ Neck Mobility
◦ Shoulder Circles
◦ Arm Swings
◦ Side Bends
◦ Hip circles and twists
◦ Half Squat
◦ Leg Swings
◦ Lunges
◦ Ankle Bounce

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Dynamic Stretching - Warmup

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Proper Exercise for Cool-down
 should involve a gradual yet continuous
decrease in exercise intensity (i.e. from a
hard run to an easy jog to a brisk walk),
stretching, and rehydration.
 static stretches are more appropriate for the
cool down.
 3-7 minutes is considered adequate for a
cool-down.

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Some Types of Static Stretching
Exercise
◦ Chest Stretch
◦ Biceps Stretch
◦ Upper Back Stretch
◦ Shoulder Stretch
◦ Shoulder and Triceps Stretch
◦ Side Bends
◦ Hamstring Stretch
◦ Calf Stretch
◦ Hip and Thigh Stretch
◦ Groin Stretch

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Static Stretching – Cool down

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Dynamic vs Static

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Summary
 Defined the Warm-up and Cool-down
Exercises
 Know the Benefits of Warm-up and Cool-

down Exercises
 Perform Warm-up and Cool-down Exercises

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References:
 www.en.wikipedia.org
 www.brianmac.co.uk
 www.livestrong.com
 http://health.howstuffworks.com
 www.google.com

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Food for Thought
 Its hard to exercise while you are young, what
more when your older. Still, stay fit and your
body will reap from it….
 -cody banks

THANK YOU!!!

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