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Common Warm-Up and Cool-Down Exercises

The document discusses warm-up and cool-down exercises. There are two types of warm-ups: general and sports-specific. General warm-ups involve light physical activity to increase blood flow and metabolism. Sports-specific warm-ups slowly stimulate the movements of the chosen sport. Both types of warm-ups should be followed by static stretching of muscles. Cool-downs gradually decrease exercise intensity and include static stretching while muscles are still warm to improve flexibility and relax muscles. Examples of stretches for different muscle groups are provided.

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Sam Isaac
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19 views

Common Warm-Up and Cool-Down Exercises

The document discusses warm-up and cool-down exercises. There are two types of warm-ups: general and sports-specific. General warm-ups involve light physical activity to increase blood flow and metabolism. Sports-specific warm-ups slowly stimulate the movements of the chosen sport. Both types of warm-ups should be followed by static stretching of muscles. Cool-downs gradually decrease exercise intensity and include static stretching while muscles are still warm to improve flexibility and relax muscles. Examples of stretches for different muscle groups are provided.

Uploaded by

Sam Isaac
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Lesson 4

Common Warm-
up and Cool-
Down Exercises
Kinds of Warm-Up
Exercise
Warm-up exercises are
necessary before engaging in
sports and physical activities.
There are 2 types of warm-up
exercises: GENERAL &
SPECIFIC exercises.
BENEFITS OF DOING WARM-UP

Helps increase blood flow and


deliver oxygen to the muscles.
Decreases vascular resistance &
muscle viscosity.
enhances metabolism and prevents
possible injuries
GENERAL WARM-UP
To begin your warmp-up, do 5
minutes of light (low intensity)
physical activity such as walking,
jogging in place, or cycling. Pump
your arms or make large but
controlled circular movements with
them to warm the muscles of your
upper body.
SPORTS SPECIFIC
WARM-UP
One of the best ways to warm-
up is to do it at a slow pace.
This will allow you to stimulate
at low intensity the movements
of your chosen sport which you
will perform later at high
intensity.
STRETCHING
This phase of warm-up exercise
is done once the muscles are
properly warmed up. Muscles
are prone to injury of these
muscles are cold. Exercises
include some slow, controlled
circling movements at key joints.
STATIC STRETCHING
Is another component of
stretching during a warm-up. It is
considered the safest method of
stretching. A muscle is gently
stretched and held in that
stretched position for 10 to 30
seconds.
STATIC STRETCHING
Perform a light static stretching
routine at the end of your warm-
up by stretching each of the
muscle groups you will be using
in your chosen activity. A static
stretch should be held at the
point where you can feel the
stretch but do not experience
any discomfort.
KINDS OF COOL-
DOWN EXERCISE
Just as warm-up prepares your body for
exercise, an effective cool-down gives
your body time to recover.
Your cool-down begins as you gradually
decrease your intensity level at the end
of your aerobic exercise session.
Continue your chosen exercise while gradually
decreasing its pace and intensity for several
minutes.
Jog, walk briskly, or cycle for a few minutes
after your exercise, making sure that this
activity is less intense that the exercise you
just performed.
The best time to stretch is during cool-down
when muscles are still warm and more likely to
respond favorably. There is also a low risk of
injury at this time. Stretching helps relax the
muscles and improve the flexibility of the
joints.
As a guide, allot 10 minutes of post-exercise
stretching for every one hour of exercise.
Make these post-exercise stretches more
thorough than your pre-exercise stretches.
QUADRICEPS
Hold the top of your left foot
with right hand and gently pull
your heel toward your buttocks.
Repeat this with the other leg.
CALF
Stand close to a solid support,
and lean on it with your
forearms, your head resting on
your hands. Bend one leg, and
place your foot on the ground
in front of you, with the other
leg straight behind. Slowly
move your hips forward,
keeping your back flat.
HAMSTRING
Sit down and straighten one leg.
Bend your other leg with the sole of
your foot resting next to the inner
thigh of your straightened leg. Lean
forward from your hips, and reach
toward your foot. Keep the foot of
your straightened leg upright with
the ankle and toes relaxed.
UPPER BODY
In a standing or sitting
position, interlace your
fingers. With your palms
facing upward, push your
arms slightlty back and
up.
TRICEPS (Back of Arm)
With your arms overhead, hold
the elbow of one arm with the
hand of your other arm. Gently
pull the elbow behind your arm.
Do this slowly. Repeat this with
the other arm.
Shoulder
Gently pull your elbow across
your chest towards the opposite
shoulder. Repeat this with the
other arm.
Inner thigh, hip, and groin
Put both your feet together at
the heels. Slowly press your
elbows onto your inner thighs
and hinge forward at your hips.
Lower Back
Tighten your hip and abdominal muscles to
flatten your lower back. Hold for 5 to 8
seconds, then relax. Repeat this for 2 or 3
times.
Lower Back
Pull your right leg toward your chest. Keep the
back of your head on the floor. Try to keep your
lower back flat. Repeat this with your left leg.

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