purpose of a warm up
- lays the foundation for the training session and prepares the body to productively complete the conditioning phase
- prepares body physiologically and psychologically
- increases muscle temperature
- reduces risk of injury
- increases blood flow to working muscles
phases of warm up
low intensity aerobic
* 5-10 mins of low intensity, general aerobic exercise
* eg: 5 min slow jog at 55-65% MHR or 2-3 on RPE
stretching component
* dynamic stretching to prepare muscles, tendons, and joints for the work load
* select variety of stretches to target whole body
* eg. arm circles, leg swings, trunk roatations
RPE is the rate of percieved exersion
conditioning phase
what is it?
follows warm up and is the main point of the exercise training session
targets a specific chosen fitness component
considerations for creating a conditioning phase
intensity (how hard)
time (how long, W:R, reps)
specificity (type of exercise)
purpose of cool down
- returns body to pre-exercise levels
- reverses the effects of fatigue - allows for efficient removal of metabolic by-products
- allows for gradual recovery of HR and BP
- decreases risk of DOMS
DOMS: delayed onset muscle soreness
phases of cool down
low intensity aerobic:
* 5-10 mins low intensity aerobic esercise
* eg. 5 min slow jog at 55-65% MHR or 2-3 RPE
stretching component
* static stretches to reduce chance of muscle stiffness while body is warm
