The document discusses the importance of warming up and cooling down for physical education. It states that warming up prepares the body through gradual exercises to raise the heart rate and stretch muscles. This reduces injuries and improves performance of the main activity. A proper warm up includes low to high intensity exercises. Cooling down is also important through light jogging to lower the heart rate and static stretching to aid recovery.
Sports Coaching Pedagogy presentation assessment on whether or not warming up & stretching prior to exercise has the potential to increase physical performace and prevent sports related injuries
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¿Cómo será la Educación Física en el siglo XXI? ¿Qué retos y necesidades tendrá en el futuro? ¿Cuál es la aportación de la Educación Física a la educación? ¿Qué influencia ha tenido la educación del último siglo en la educación actual?
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Warming up and cooling down 2
1. PEÑAFLORIDA-AMARA HS
PHYSICAL EDUCATION DEPARTMENT
WARMING UP AND COOLING DOWN
WHAT DOES IT MEAN?
Amount of exercises that will gradually get the whole body ready for work.
WHAT FOR?
Improving the following activity’s performance.
Reducing the possibility of injuries.
WHAT WILL WE ACHIEVE?
It prepares the body and mind for work.
It must raise the heart rate to increase blood flow to the muscles.
It must include stretching exercises to prepare the muscles and joints for work.
It raises the body temperature.
It reduces the possibility of injury.
It should complement the main part of the session.
2. PEÑAFLORIDA-AMARA HS
PHYSICAL EDUCATION DEPARTMENT
A WARM UP PHASE EXAMPLE
JOGGING
o Five minutes gentle run along with different gentle exercises (hops, squats…),
MOBILITY AND STRETCHING EXERCISES.
4. PEÑAFLORIDA-AMARA HS
PHYSICAL EDUCATION DEPARTMENT
DO'S OF WARM UP
Listed below are some do’s that exemplify good and bad practice.
Work on skills you have to use in the session, e.g. run if the session is running based
Go from Easy to Complex
From Slow to Fast
From Low Intensity to High Intensity
From Low force to High Force
Consider doing any speed work immediately after the warm-up when players are at their most fresh.
No bounce when in stretching positions
WARNING: Warm up must be longer and more important when:
you are injured
there is cold or bad weather
you get older
you practice in the morning
you are a high level sportsman/girl
COOLING DOWN is an easy exercise that will allow the body to gradually recover from a stressed state to a resting or near-resting state. There is no doubt that time spent on cooling down will accelerate the recovery process needed after training or competition. It 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
