The Exercise Session

Learning objectives:• Identify the 3 parts of a training

session.

• Explain why a cool down is important.

• Give examples of the types of activity to include in each phase of the training session.

Starter: White board time...

1. Warm up

2. Main Activity

3. Cool Down

1. Prevent injury

2. Improve Performance

3. Practice skills before the event/match/game.

4. Prepare psychologically for the event.

Using your whiteboard list the phases of a warm up

Using your whiteboard describe why a warm up is important

3 phases of the warm up1. Pulse Raiser – related to the activity.

Cardiovascular activity to raise the heart rate.

2. StretchingStatic - stretches which are held for about 10-15

seconds. Dynamic – whilst moving

3. Specific skill-related practice – E.g. In basketball practice dribbling, passing and shooting.

Main Activity

This can take various forms:

• Could be a skills circuit

• Could be a competitive game

• Rehabilitation exercises

Cool Down

• Cool downs gradually returns your body to its normal resting heart rate.

Why do we need to cool down?

• It disperses lactic acid (poison) which is produced during exercise this helps prevent muscle soreness.

• Helps you to return to resting heart rate quicker

• Pays back oxygen debt

Cool down – 3 phases

1. Gentle exercise similar to the pulse raiser in the warm up. Need to bring the heart rate gradually back to normal.

2. Stretching – this gets rid of lactic acid which builds up in the muscles.

3. Relaxation exercises – deep breathing.

Heart Rate & Recovery rateHeart rate = The number of beats per minute

Recovery Rate = The amount of time it takes to return to resting after exercise.

The quicker it returns to resting the fitter you are!!.

5 Minute Step Challenge!!!