Warm up and cool down | Physical education | Quizalize & Oak National Academy

Starter quiz

Which of the following is an injury prevention strategy which requires an external object?

adequate hydration

appropriate rest and recovery

avoiding bouncing when stretching

using taping or bracing ✓
A ______ up should be completed at the start of any physical activity session to reduce the risk of injury.

'warm' ✓
Wearing appropriate footwear is beneficial to prevent slipping during sport and exercise and there is more ...

'grip' ✓
Which of the following is necessary in the arteries to increase blood flow during exercise?

vasodilation ✓

vasoconstriction

blood pressure

capillaries
Order the activities for a typical games training session.

1

⇔

warm up

2

⇔

skill development

3

⇔

competitive game play

4

⇔

cool down
Match the description to correct injury prevention consideration.

stretching

⇔

increases the range of movement at a joint ✓

footwear

⇔

help with stability at the ankle joint ✓

appropriate rest

⇔

allow for sufficient time to recover between sessions ✓

correct lifting technique

⇔

knees bent and straight back when lifting from the floor ✓

Exit quiz

Order the phases of an effective warm up.

1

⇔

pulse raiser

2

⇔

stretching

3

⇔

skill-based practice

4

⇔

mental preparation
Which is a benefit of an effective warm up?

removal of lactic acid

reflect on the activity

reduce DOMS

vasoconstriction of arteries towards inactive areas ✓

prevents blood pooling
Which is a benefit of an effective cool down?

increased pliability of ligaments and tendons

maintain breathing rate to expel excess carbon dioxide ✓

increased coordination

in the zone and optimal arousal

trigger metabolism
Match the activity to the correct phase of a warm up.

fun tag game

⇔

pulse raiser ✓

walking into a held lunge and repeat

⇔

dynamic stretching ✓

skill pratice

⇔

activity familiarisation ✓

visualisation

⇔

mental preparation ✓
A cool down prevents DOMS which is the delayed ______ of muscles soreness.

'onset' ✓
During a cool down it is advised to hold a stretch for 10 to ______ seconds.

'20' ✓

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Lesson Details

Key learning points

A warm up should include a pulse raiser, mobility, stretching, dynamic movements and skill rehearsal.
Warming up raises body temperature, increasing range of movement and pliability of muscles to reduce risk of injury.
A cool down should involve low intensity exercise and stretching exercises.
Cool down helps the transition to a resting state, facilitates the removal of waste products to reduce muscle soreness.

Common misconception

Stretching is the first part of a warm up routine.

Before a muscle can be stretched, it needs to have an increase in temperature and pliability. Therefore, before stretching, an individual should do a pulse raiser to increase blood flow to the muscles.

Keywords

Warm up - preparatory exercises to prepare the mind and body for physical activity
Cool down - the act of allowing physiological activity to return to normal gradually after strenous exercise by engaging in less strenuous exercise
Pulse raising - activities in a warm up that elevate heart rate and increase blood flow to muscles
Stretching - exercises to increase the range of movement at joints
Lactic acid - a waste product produced in the muscle tissues during strenuous exercise where the anaerobic system is in use