A brief about warm up and cool down in a PE lesson

1. 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

2. 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.

3. 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.

4. 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.

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

6. 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)

7. 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

8. 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.

9. 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.

10. 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.

11. 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.

12. 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.

13. 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.

14. 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

15. How to stretch before & after a run?
Warm up exercises for running
General exercises cool-down
General exercises warm-up

16. Stretching

17. 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

18. • 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.