1. 2 what you will do apply the physiological principles of warm-up and cooldown to a fitness...
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What You Will Do
Apply the physiological principles of warm-up and cooldown to a fitness program.
Analyze the importance of warming up and types of warm-up in exercise and training.
Analyze the importance of cooling down and phases of a cooldown in exercise and training.
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Terms to Know
warm-up
active warm-up
passive warm-up
blood pooling
cardiovascular cooldown
stretching cooldown
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Components of a Complete Workout
There are three components of a complete workout:
A warm-up
The workout itself
A cooldown
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Components of a Complete WorkoutA warm-up should always precede moderate to vigorous physical activity.
Warm-up
A portion of a complete
workout that consists of a
variety of low-intensity
activities that prepare the body for physical work.
Term to Know
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Active warm-up
Raises body temperature by
actively working the body systems
centering on the muscles, skeleton, heart, and lungs
Terms to KnowComponents of a Complete WorkoutThere are two main methods of warming up.
Active warm-up
Passive warm-up
Active warm-up
Raises body temperature by
actively working the body systems
centering on the muscles, skeleton, heart, and lungs
Passive warm-up
Raises the body temperature through
the use of outside heat sources.
Terms to Know
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Components of a Complete Workout
An active warm-up will have two phases.
A cardiovascular phase is designed to gradually increase your heart rate and body temperature. It may include jogging slowly or running in place on a treadmill.
A muscular-skeletal phase is designed to loosen up the muscles and connective tissues. It may include static body stretches.
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Components of a Complete Workout
Warm-up GuidelinesWarm-up Guidelines
Remember to do a cardiovascular and muscular-skeletal phase in every warm-up.Remember to do a cardiovascular and muscular-skeletal phase in every warm-up.
Start slowly, and gradually increase intensity.Start slowly, and gradually increase intensity.
Warm up for five to fifteen minutes in temperate weather.When it is cold, you may want to take more time to warm up.Warm up for five to fifteen minutes in temperate weather.When it is cold, you may want to take more time to warm up.
Design a specific warm-up intended for your exercises.Design a specific warm-up intended for your exercises.
Make your warm-up intensity high enough to produce an increase in heart and breathing rates and a light sweat.Make your warm-up intensity high enough to produce an increase in heart and breathing rates and a light sweat.
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Components of a Complete Workout
The workout phase of your fitness program is the period of time that you should spend daily in physical activity or exercise.
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Components of a Complete Workout
Recommended Warm-Up Stretches
Side Chest and Arm Trunk Twist Reverse Hurdle
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Components of a Complete Workout
Recommended Warm-Up Stretches
“Yes” “No” “Maybe”
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Components of a Complete Workout
Recommended Warm-Up Stretches
Side Lunge Forward Lunge Butterfly Calf Stretch
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Components of a Complete Workout
The cooldown phase will ensure a safe and more effective recovery. Its purpose is to lower your heart rate gradually.
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Components of a Complete WorkoutThe cooldown portion of your routine is as important as the warm-up.
Blood pooling
A condition in which blood
collects in the large veins of the
legs and lower body.
Term to Know
This gradual decrease will prevent blood pooling.
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Components of a Complete WorkoutThe cooldown has two phases:
Cardiovascular cooldown
Consists of moving about
slowly and continuously for
three to five minutes following physical activity
or exercise.
Terms to Know
A stretching cooldown
Stretching cooldown
Involves three to five minutes of
stretching.
Terms to Know
A cardiovascular cooldown
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Lesson 4 Review
1. Vocabulary What is a warm-up? Why is it important?
2. Recall Name the two phases of an active warm-up.
3. Recall Name the two phases of a cooldown.
Reviewing Facts and Vocabulary
1. Vocabulary
A portion of a complete workout that consists of a variety of low-intensity activities that prepare the body for physical work. A warm-up is important to prepare your body properly before physical activity and exercise.
2. Recall
Cardiovascular and static stretching.
3. Recall
Cardiovascular and static stretching (same as warm-up).
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