Phases of an Exercise Session

4th February 09

Learning Objectives

• To know the 3 parts of a training session

• To understand the differences of each part

• To understand the purpose of each part

3 parts….

• Warm up

• The main activity

• Cool Down

Warm up

• Purpose: gradually raises body temperature and heart rate

• We warm up for 3 reasons:

• To prevent injury• To improve performance• To prepare psychologically for the

event

What should be included in a warm up?

• Gentle exercise for the whole body• What will this increase?• - heart rate• -breathing rate• -blood supply to muscles

• Gentle stretching • What will this do?• Prepares muscles ligaments and joints• Helps prevent injury

• Practicing techniques and skills to be used in the session

What is which?

Stretching• Second phase of the warm up

• Static stretching – easy stretches held for 10 – 15 secs. No straining or bouncing.

• Ballistic stretching – (dynamic stretching) controversial if right or wrong.

• Proprioceptive Neuromuscular Facilitation (PNF) – assissted stretches with help from coach / teacher / team mate.

Static stretches

Ballistic Stretches

• YouTube - Dynamic Stretching

PNF stretching

• YouTube - Personal Trainer London | Partner Assisted Hamstring Stretch

• Mainly done with muscles in the arms and legs.

Task 1• Write down a sport of your choice.

• Describe 3 stretches that you might use in your warm up.

They should be :• Suitable for the sport• For different parts of the body

• Give reasons for using each type of stretch.

Main Activity

• May take a variety of forms. • They may use the training methods from

last week. (Fitness Training)

• What are they?• I………………………….• C………………………...• C…………………………• W………………………..• F…………………………

Fitness Training