3. Warm-up and 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?
• A warm-up is usually performed before
participating in technical sports or
• 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.
5. 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
•Reduce the risk of injury.
6. 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
• Increased blood flow through active tissues as local vascular beds
dilate, increasing metabolism and muscle temperatures.
7. What are the Parts of an Effective Warm-
• The general warm-up.
• Warm-up stretching.
• The sports specific warm-up.
8. The general warm-up is divided into two
• Joint rotations
(Fingers and knuckles, wrists, elbows, shoulders, neck,
trunk/waist, hips, legs, knees, ankles and toes) .
(Runnig,jogging, games, etc)
9. 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
10. 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.
11. How long to Warm Up?
• Should be relative to your level of involvement in your
• 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
-10 to 15 minutes general and event specific drills - preparation for
the session or competition.
• Cooling down or warming down.
• Easy exercise that will allow the body to gradually
transition from an exertional state to a resting or near-
13. Why Cool Down?
• Promote recovery and return the body to a pre exercise, or pre work
• 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
14. What are the benefits of a cool down?
• Aid in the dissipation of waste products - including lactic
• 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.
15. What are the Parts of an Effective Cool
• Gentle exercise: jogging or walking.
• Stretching: Static stretching and PNF stretching is
• Re-fuel: Both fluid and food are important.
16. 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
• 5 to 10 minutes static stretching exercises
17. How to stretch before & after a run?
Warm up exercises for running
General exercises cool-down
General exercises warm-up