The document discusses the importance of warming up and cooling down before and after exercise. It states that warming up with light exercise prepares the muscles and increases flexibility, reducing the risk of injury. A proper warm up should raise body temperature and include stretching. Cooling down after exercise is also important to allow the body to return to a resting state and prevent muscle soreness. Both warming up and cooling down are essential parts of any exercise routine.

1. Working within your limits

2.  The warm up exercise protects the muscles, joints &
heart from doing too much, too soon & so prevent the
risk of injury
 Prepares the body physiologically for exercise by
increasing body temperature, stretching ligaments &
muscles, & increasing flexibility

3.  Performing sharp movements on cold joints & muscle
tissue is one of the most common caused of sports
injury
 Muscle perform better & are less prone to injury when
truly warm up
 Progressing gradually with all new exercise programs
allows the muscles to become accustomed to the new
activity

4.  Increase the blood flow to the muscles
 Increase muscle elasticity
 Speed up the nerve message system from the brain to
the limbs
 Lubricate the joints
 Gently raise the heart rate
 Increase mental alertness
 Increase the core body temperature

5. If devising your own warm up, make sure you include
the following elements:
 Use light jogging/ walking to raise the temperature &
breathing rate (2-3min)
 When you feel warmer, stretch the muscles you’re
going to be using
 Rehearse the activity that is to follow by gently
practicing the moves you will be doing & mobilizing the
joints & limbs involved (1-2min)

6.  The cool down aims to reduce any tension in the
muscle as a result of the workout & it is also an
excellent time to relax & improve your flexibility

7.  Prevents pooling of the blood & enables the body to
cool & return to a resting state
 To circulate lactic acid (toxic to the muscle) to the liver

8. i. The from 5-10 min to cool down after working out
ii. Engaged in relaxing forms of exercise.
iii. Activities can include slow jogging, walking &
stretching exercise
iv. Check heart rate which should show recovery from
acceleration during the work out.

9. Stretching during the warm up should be designed to
prevent injury, prepare the body for more vigorous
activity to follow & maximize performance through the
range of movement required
 Elongates muscle tissues
 Muscle tissue that has been warmed & stretched is
capable of greater work out-put
 Allows muscle tissue to work through full ROM with a
decreased incidence of tissue damage

10. Stretching during the cool down phase of the activity
should be regarded for the purpose of increasing muscle
elasticity
 Stretching out all the major working areas of the body
after intense exercise helps prevents muscle soreness
(D.O.M.S)

11.  The first step in preventing injuries associated with
physical activity involves designing a well-planned
fitness program
 Avoid movements which is not suitable for your fitness
level
 DON’T do dangerous movement/exercise

12.  Warm Up & Stretching (10-15 minutes)
 Cardio (20-30 Minutes)
 Cooling Down (5-10 Minutes)

13.  Start slowly & progress gradually with any new exercise
program
 Make sure you warm up properly before every workout
 Static stretch all major muscle groups before any fast,
full range of movement exercising
 Protect your spine & lower back
 Do a balance of extension & flexion exercises for spinal
mobility

14.  Exercise gradually 3-5 times/week for a minimum 20
min each time
 Drink a glass of cold water every 20 min of vigorous
 exercise to prevent dehydration
 Include a cool down & stretching after exercise
program

15.  Include cardiovascular, muscle toning, flexibility &
spinal mobility work in your program
 Wear good quality exercise shoe
 Eat low fat, high complex carbohydrate diet
 Vary your activity to beat boredom

16.  Stretch your muscle beyond the point of pleasant
comfort
 Exercise vigorously in a very humid of very hot climate
 Hold your breath during physical activity
 Hyperventilate during exercise or at rest
 Work through pain
 Exercise through illness or injury

17.  Stand still immediately after vigorous activity
 Exercise on hard concrete surface
 Exercise in crowded and poorly ventilated rooms
 Performs any danger exercise
 Sacrifice quality for quantity.
 Never exercise through fatigue

18. Working within your limits