Download - Phases of an Exercise Session
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