Warm-ups and cool downs are important parts of physical activity. Warm-ups prepare the body for exercise by increasing flexibility, blood flow and range of motion to lower injury risk and improve performance. Examples include running in place and jumping jacks. Cool downs allow the body to gradually return to a resting state after exercise through slow movements like light jogging and stretching, which helps prevent dizziness and muscle problems. Both warm-ups and cool downs have benefits like reducing injury risk and aiding recovery.

1. PHYSICAL
EDUCATION:
WARM-UPS AND COOL DOWNS

2. BY THE END
OF THE
LESSON,
YOU SHOULD
BE ABLE TO:
Define warm-ups and cool downs
Define
Know their importance/benefits
Know
Give examples of warm-ups and cool
downs
Give

3. Warm-ups
Any idea on
what warm-
ups are?

4. WARM-
UPS
According to Brad Walker (2021), a Warm-up
(as it has to do with physical activity and
exercise) is any activity, it can be physical or
mental, that assists to prepare a person for
the demands of their chosen sport or exercise.
It is important to warm up and loosen your
muscles before stretching them, this can be
done for 5 to 15 minutes before you begin
with your stretching, sport or exercise.

5. BENEFITS OF
WARMING UP
Increased flexibility – Being more
flexible can make it easier to move and
exercise correctly.
Lower risk of injury - warming up your
muscles helps them relax which in turn
can lead to less injury.
Increased blood flow - This
helps your muscles get the
nourishment they need before
engaging into more intense work

6. CONTINUATION
• Improved performance –
warmed up muscles can help
you work out more effectively
• Better range of motion – Having
greater range of motion can help
you move your joints fully
• Less muscle tension and pain –
Muscles that are warm and
relaxed may help you move
more easily and with less pain
and stiffness.

7. EXAMPLES
OF WARM-UP
EXERCISES.
Run in place
Jumping jacks
Arm swings
Knee circles
Fingertip to toe jacks

8. COOL
DOWNS
Cooling down is a very easy exercise, that
is done after a more intense activity, to
allow the body to gradually transition to a
resting or near-resting state.
It is done after a workout, spend at
least 5 to 10 minutes cooling down
though a sequence of slow movements

9. BENEFITS OF COOLING DOWN
keeps your blood circulating and prevents it from straining your veins
which can make you feel dizzy
It allows your body temperature, blood pressure, and your heart rate
to return to their normal levels
Stretching your muscles while they are still warm can help to reduce
lactic acid buildup, reducing your chances of muscle cramps and
stiffness

10. COOL DOWN
EXERCISES
Light jogging or walking
Upper body stretch
Seated forward bend
Knee-to-chest pose
Child's pose

11. REFERENCE LIST
• Brad Walker (2021), What is a Warm-Up and How to
Warm Up
Properly, https://stretchcoach.com/articles/warm-up/
• Emily Cronkleton (2019), 6 Warmup Exercises To Help Boost
Your Workout, https://www.healthline.com/health/fitness-
exercise/warm-up-exercises#squats
• Emily Cronkleton (2009), 16 Cool Down Exercises You Can
Do After Any
Workout, https://www.healthline.com/health/exercise-
fitness/cooldown-exercises#for-kids

12. THANK YOU!
ENJOY THE REST OF THE DAY.