Warming Up & Cooling Down (OCR GCSE Physical Education): Revision Notes
Warming Up & Cooling Down
Warm-up
A warm-up has three phases:
Phase 1 light Exercise:
To raise the heart rate and speed up oxygen delivery to the working muscles. E.g., jogging a lap of the pitch.
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Phase 2 Stretching:
Stretching the muscles and soft tissues you are about to use increases their elasticity and range of movement.
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Phase 3 Drills:
These are more intense practices relating to the main session, such as dribbling if you are playing basketball.
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Benefits of a warm-up:
- To increase oxygen delivery to the working muscles
- To increase oxygen delivery to the working muscles
- Increase temperature of muscles, tendons, and ligaments, reducing the chance of injury
- Increase the range of movement at a joint, which will aid performance
Cool-down
A cool-down has two phases:
Phase 1 light Exercise:
slow jogging at a much lower intensity you have been working.
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Phase 1 light Exercise:
Stretch the muscles you have used in the main activity.
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Why we cool down:
- The removal of lactic acid and CO₂
- Prevents muscle soreness (DOMS)
- Bring heart and breathing rate slowly back to resting
- Helps avoid dizziness due to blood pooling
- Improve Flexibility
A cool-down is NOT designed to prevent injury it is to return the body to its resting levels