Warm Up & Cool Down

Grade 9 Health

Ms. McKay

Instructions

• Please take notes on the following information

• Record your notes on loose leaf paper

• Come to class prepared, with your own written notes

• Be prepared to use your notes for class activities and discussions

What is a Warm Up?

• Different movements/exercises involved

• Mimic movements you will be performing in your activity.

• Recommended to do before you begin activity

• Dynamic Movements

Dynamic Movement Examples

• Jogging• Arm Circles (forward/backward)• High knees• Butt kicks• Grapevine• Side shuffle• Skipping with high knees• Open the gate• Floor sweeps• Most any movement that prepares muscles

Benefits of A Warm Up

• Help prevent injury during exercise.

• Increased oxygen delivery and nutrients to muscles

• Prepare muscles to stretch

• Prepare heart for activity

• Prepare nerve-to-muscle pathways

3 Key Elements of a Warm up• 1. General Warm Up

▫ Low intensity activity designed to elevate heart rate, increase oxygen transport and blood flow

• 2. Sport/Activity Specific Warm Up

▫ Mimic movements that you will be performing

▫ Ease into activity

• 3. Dynamic Stretching

▫ Moving through controlled range of motion to extend a joint and prepare it for movement

Why Cool Down?

• Cooling down after exercise means slowing your level of activity gradually.

• Allows muscles to return to their normal temperature and avoid injury.

• Return heart rate and breathing rate to normal gradually.

• Remove waste products from muscles.

2 Key Elements of a Cool Down

• 1. Low intensity exercise▫ slowing down the pace and exertion of

your activity

•2. Static Stretching▫ flexibility exercises after your cool down.

Controlled stretching while remaining still.