1.1.4b Understanding the Exercise Session

Learning objectives

To understand the components of an exercise session.

To explain what the function of a warm up and cool down are.

Understanding the exercise session

A training or exercise session should consist of:

• A warm up – prepare the body for work• Main activity/session • Cool down – to return the body to a resting state

Reduces Injuries – Stretching thejoints and muscles helps to reduce thechance of injury.

Reasons for warming upReasons for warming up

Increases Core Temperature –Gentle activity raises the body’score temperature.

Prepares the Mind – Undertakingthe warm-up enables the sportsperson to focus and preparementally for the trainingsession or competition.

Gradually increases heartrate.

The Warm-Up StagesThe Warm-Up Stages

Involves gentle jogging, running and sprinting.

A number of exercises, which are carried out in order to stretch the major joints and muscles of the body.

It should last at least 10 minutes and consist of:

Stage 1: Pulse raiser

Stage 2: Stretches

ServiceForehand Backhand

Stage 3: Exercise Specific Drills

For example:

Conditioned game Match against another team

Main activity/session

The cool down is the final part of any session.

It allows the body to slowly return back to normal.

The Cool DownThe Cool Down

The first part is gentle aerobic work.

i.e. Gentle walking and

jogging.

The second part is gentle stretching exercises of all the major joints and muscles of the body.

The Cool DownThe Cool Down

1) Reduces Soreness and Stiffness – Stretching helps prevent the joints and muscles becoming sore and stiff.

Reasons for a cool downReasons for a cool down

3) Removes Lactic Acid – Continuing gentle movement reduces the buildup of lactic acid.

2) Stops blood pooling – keeps blood circulating and slowly returns

Personal exercise programme (PEP)

All personal exercise programmes should be designed to improve a specific individual’s fitness or performance.

To be effective your PEP should be performed regularly over 6 weeks and should use the principles and methods of training discuss in this syllabus.

TASK: What factors should you consider?

Individual needs

Age and current level of health and fitness.

Aims/Purpose

The purpose of the PEP

i.e. Rehabilitation or skill related

Planning

Plan and perform the programme

Enjoyment

What do you enjoy doing?

The Exercise Session – Warm Up

Complete warm up worksheetAnswer the questions and plan your three warm up activities on the computer. You must use diagrams

1)If you finish design a relevant cool down for your sport.2) Plan a warm up for alternative sports.