1.1.4 Physical Activity 2
The Exercise Session
The exercise session is made up of:
Warm Up
Main Activity
Cool down
Warm up
A warm up is split up into 3 sections.
(1)Pulse raising. Normally gentle jogging
(2)Stretching, Particular focus on the muscles which are to be used during exercise.
(3)Skill related activity, sprinting, a passing drill, ballistic bouncing
The reasons why we warm up are:
Reduces Injuries – Stretching the joints and muscles helps to reduce the chance of injury.
Prepares the Mind – Undertaking the warm-up enables the sports person to focus and prepare mentally for the training session or competition.
Improves Performance – Raising body temperature and loosening the joints and muscles of the body helps improve
performance.
Practises skills before the event/ match/ game - allowing the body to be prepared to
play at high level and get coordination working efficiently.
The reasons why we cooldown are:
Reduces Soreness and Stiffness –
Stretching helps prevent the joints and muscles becoming sore and stiff.
Removes Lactic Acid – Continuing gentle movement reduces the build up of lactic acid
Improves Performance – Allowing the body to recover slowly helps to improve the next performance.
Promotes Relaxation – During this part of the session, mental and physical relaxation is possible.
Heart Rate and Training zones
Training Zones
In order for training to be beneficial the heart rate must be raised to an
appropriate level above its resting state.
presence of oxygen so work is of low intensity.
At the upper end you will be working ANAEROBICALLY, i.e. creating energy without
oxygen so work is of high intensity.
Your recovery rate is important. The quicker your pulse returns to normal, the fitter
you are.
The exercise session is made up of:
Warm Up
Main Activity
Cool down
Warm up
A warm up is split up into 3 sections.
(1)Pulse raising. Normally gentle jogging
(2)Stretching, Particular focus on the muscles which are to be used during exercise.
(3)Skill related activity, sprinting, a passing drill, ballistic bouncing
The reasons why we warm up are:
Reduces Injuries – Stretching the joints and muscles helps to reduce the chance of injury.
Prepares the Mind – Undertaking the warm-up enables the sports person to focus and prepare mentally for the training session or competition.
Improves Performance – Raising body temperature and loosening the joints and muscles of the body helps improve
performance.
Practises skills before the event/ match/ game - allowing the body to be prepared to
play at high level and get coordination working efficiently.
The reasons why we cooldown are:
Reduces Soreness and Stiffness –
Stretching helps prevent the joints and muscles becoming sore and stiff.
Removes Lactic Acid – Continuing gentle movement reduces the build up of lactic acid
Improves Performance – Allowing the body to recover slowly helps to improve the next performance.
Promotes Relaxation – During this part of the session, mental and physical relaxation is possible.
Heart Rate and Training zones
Training Zones
In order for training to be beneficial the heart rate must be raised to an
appropriate level above its resting state.
- To calculate your target training zone you take 220 –
age, e.g. 220 – 15 = 205. - Your target training zone will be 60–80% of this
figure, i.e. 60% = 123 80% = 164
presence of oxygen so work is of low intensity.
At the upper end you will be working ANAEROBICALLY, i.e. creating energy without
oxygen so work is of high intensity.
Your recovery rate is important. The quicker your pulse returns to normal, the fitter
you are.