Warm-up and Cool-down

•Why Warm-Up/Cool-Down?•What are the benefits of Warm-Up/Cool-Down?•What are the parts of Warm-Up/Cool-Down?•How long to Warm-Up/Cool-Down?•Exercises

Warm-Up• A warm-up is usually performed before

participating in technical sports or exercising.

• A warm-up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity.

Why Warm Up?•Prepare the body and mind before exercise.

•Increase the body's muscle temperature to make the muscles loose, supple and pliable.

•Prepare the muscles, tendons and joints for more strenuous activity.

•Reduce the risk of injury.

What are the benefits of a warm up?

• Increased speed of contraction and relaxation of warmed muscles.

• Dynamic exercises reduce muscle stiffness.

• Greater economy of movement because of lowered viscous resistance within warmed muscles.

• Facilitated oxygen utilization.

• Facilitated nerve transmission and muscle metabolism at higher temperatures.

• Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures.

What are the Parts of an Effective Warm-Up?• The general warm-up.

• Warm-up stretching.

• The sports specific warm-up.

The general warm-up is divided into two parts:• Joint rotations(Fingers and knuckles, wrists, elbows, shoulders, neck,

trunk/waist, hips, legs, knees, ankles and toes) .

• Aerobic activity (Runnig,jogging, games, etc)

Warm-up stretching

• Static stretching: (Back, sides (external obliques), neck, forearms and

wrists, triceps, chest, buttocks, groin (adductors), thighs (quadriceps and abductors), calves, shins, hamstrings and instep) .

• Dynamic stretching involves a controlled, soft bounce or swinging motion

Sport specific warm-up

• The same movements that will be used during the athletic event but at a reduced intensity.

• Such sport-specific activity is beneficial because it improves coordination, balance, strength, and response time, and may reduce the risk of injury.

How long to Warm Up?• Should be relative to your level of involvement in your

particular sport.

• A minimum of ten minutes.

• Warming up should at least consist of the following:- 5 to 10 minutes jogging - to increase body temperature- 10 to 15 minutes static and dynamic stretching exercises - reduce muscle stiffness- 10 to 15 minutes general and event specific drills - preparation for the session or competition.

Cool-Down• Cooling down or warming down.

• Easy exercise that will allow the body to gradually transition from an exertional state to a resting or near-resting state.

Why Cool Down?• Promote recovery and return the body to a pre exercise, or pre work

out level.

• Help with the post exercise muscle soreness that is usually experienced the day after a tough work out.

• Assist your body in its repair process

• Helps all this by keeping the blood circulating

• Prevent blood pooling and also removes waste products from the muscles.

What are the benefits of a cool down?

• Aid in the dissipation of waste products - including lactic acid.

• Reduce the potential for DOMS.• Reduce the chances of dizziness or fainting caused by

the pooling of venous blood at the extremities.• Reduce the level of adrenaline in the blood.• Allows the heart rate to return to its resting rate.

What are the Parts of an Effective Cool Down ?• Gentle exercise: jogging or walking.

• Stretching: Static stretching and PNF stretching is usually best.

• Re-fuel: Both fluid and food are important.

How long to Cool Down?Cooling down should consist of the following:

• 5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles

• 5 to 10 minutes static stretching exercises

How to stretch before & after a run?

Warm up exercises for running

General exercises cool-down

General exercises warm-up

Stretching

References

• http://www.google.es/imghp?hl=es&tab=wi• http://www.flickr.com/search/?q=&l=cc&ct=0&mt=all&adv=1• http://en.wikipedia.org/wiki/Warming_up• http://www.dictionary30.com/meaning/Warmup• http://www.thestretchinghandbook.com/archives/warm-up.php• http://www.brianmac.co.uk/warmup.htm• http://k2.kirtland.cc.mi.us/~balbachl/wupcdwn.htm• http://www.teachingideas.co.uk/pe/contents.htm• http://www.allsportmedical.co.uk/first-aid-guides/Warm-Up-Cool-

Down.aspx

• Note: This material was prepared by Victor E. Rodríguez Rodríguez for the BilingualSection of Physical Education (English) of the IES. A Guía, Vigo. I used images from of http://www.flickr.com/ and http://www.google.es/imghp?hl=es&tab=wi sites, and in all the images I have added their reference. In this work, I have also included portions of the text of the different sites, which are reflected in the bibliography at the end of the text . This material was elaborated for exclusively educational purposes and non-commercial uses.

• Nota: Este material foi elaborado por Víctor E. Rodríguez Rodríguez para a Sección Bilingüe deEducación Física (inglés) do IES. A Guía de Vigo. Utiliceí imáxenes de lugares web (http://www.flickr.com/ e http://www.google.es/imghp?hl=es&tab=wi ) e en todas elas engadín a súa referencia. Neste traballo, tamén incluín porcións de texto de diferentes páxinas web, reflectidas na bibliografía ao final do texto. Este material foi elaborado con fins exclusivamente didácticos e sen uso comercial.