WARM UP AND COOL DOWN
A warm up prepares the body for the activity and prevent muscles and bones of injuries.
A correct warm up must be divided in 4 phases:
Phase 1: Joint mobility exercises (ankles, knees, waist, neck should be involved).
Phase 2:Stretching exercises of the principal muscles (quadriceps, hamstrings, deltoids, abdominals...).
Phase 3: Jogging and dynamic exercises to increase muscles temperature and heart rate, ideally to around 120-140 beats/minute.
Phase 4: Specific exercises of the sport or activity that will follow, to prepare muscles to the specific activity (tennis, football, surf....).
The warming up should last 10-15 min (approx.) in PE class.
Warm up benefits
Physical effects:
- Increases heart rate (120-140 b/min) and respiration.
- Allows joints to move more efficiently.
- Increases muscle temperature.
- Decreases risk of injuries.
Mental effects:
- Prepares your mind to the next activity and for competition.
- The coordination of movements get better.
Cool down
Is the transition phase between exercise and rest, basically do light jogging or light stretching exrecises:
- Your heart rate and respiration return back to normal.
- Prevent muscles soreness.
*See warm up exercises on your PE book or internet
http://24hr-fitness-workout-guide.com/warm-up-exercises1.html
http://24hr-fitness-workout-guide.com/warm-up-exercises2.html
