1. 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.

2. Starter: White board time...
Using your whiteboard list the Using your whiteboard describe
phases of a warm up why a warm up is important
1. Warm up
1. Prevent injury
2. Main Activity 2. Improve Performance
3. Practice skills before the
3. Cool Down event/match/game.
4. Prepare psychologically for the
event.

3. 3 phases of the warm up
1. Pulse Raiser – related to the activity.
Cardiovascular activity to raise the heart rate.
2. Stretching
Static - 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.

4. Main Activity
This can take various forms:
• Could be a skills circuit
• Could be a competitive game
• Rehabilitation exercises

5. Cool Down
• Cool downs gradually Why do we need to cool
returns your body to its down?
normal resting heart rate.
• 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

6. 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.

7. Heart Rate & Recovery rate
Heart rate = The number of beats Recovery Rate = The amount of
per minute time it takes to return to resting
after exercise.
5 Minute Step Challenge!!!
The quicker
it returns to
resting the
fitter you
are!!.