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1.1.4b Understanding the Exercise Session
Learning objectives
To understand the components of an exercise session.
To explain what the function of a warm up and cool down are.
Understanding the exercise session
A training or exercise session should consist of:
• A warm up – prepare the body for work• Main activity/session • Cool down – to return the body to a resting state
Reduces Injuries – Stretching thejoints and muscles helps to reduce thechance of injury.
Reasons for warming upReasons for warming up
Increases Core Temperature –Gentle activity raises the body’score temperature.
Prepares the Mind – Undertakingthe warm-up enables the sportsperson to focus and preparementally for the trainingsession or competition.
Gradually increases heartrate.
The Warm-Up StagesThe Warm-Up Stages
Involves gentle jogging, running and sprinting.
A number of exercises, which are carried out in order to stretch the major joints and muscles of the body.
It should last at least 10 minutes and consist of:
Stage 1: Pulse raiser
Stage 2: Stretches
The cool down is the final part of any session.
It allows the body to slowly return back to normal.
The Cool DownThe Cool Down
The first part is gentle aerobic work.
i.e. Gentle walking and
jogging.
The second part is gentle stretching exercises of all the major joints and muscles of the body.
The Cool DownThe Cool Down
1) Reduces Soreness and Stiffness – Stretching helps prevent the joints and muscles becoming sore and stiff.
Reasons for a cool downReasons for a cool down
3) Removes Lactic Acid – Continuing gentle movement reduces the buildup of lactic acid.
2) Stops blood pooling – keeps blood circulating and slowly returns
Personal exercise programme (PEP)
All personal exercise programmes should be designed to improve a specific individual’s fitness or performance.
To be effective your PEP should be performed regularly over 6 weeks and should use the principles and methods of training discuss in this syllabus.
TASK: What factors should you consider?
Individual needs
Age and current level of health and fitness.
Aims/Purpose
The purpose of the PEP
i.e. Rehabilitation or skill related
Planning
Plan and perform the programme
Enjoyment
What do you enjoy doing?