Warm up and Cool Down

Warm up and Cool Down

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exercise flexibility heart muscle oxygen temperature

WARMING UP is often overlooked but should be part of your injury prevention routine. A good warm up will:
- Increase the of muscles
- Increase blood flow and to muscles.
- Increase the speed of nerve impulses - making you faster.
- Increase range of motion at joints ( ) reducing the risk of tearing muscles and ligaments.
- Warm up will not only help avoid injury but will also improve performance.

A warm up should consist of:
- Gentle jog to circulate blood and oxygen supplying the muscles with more energy to work with.
- Stretching to increase the range of motion at joints.
- Sports specific exercises and drills.
- The warm up should last between 15 and 30 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity.

STRETCHING should include all muscle groups but can focus on particular ones specific to the sport: can you identify the muscle groups being stretched below?

COOL DOWN: This is also often overlooked but can help avoid injuries and boost performance. The aim of the cool down is to:
- Gradually lower rate and breathing rate.
- Circulate blood and oxygen to muscles, restoring them to the condition they were in before .
- Remove waste products such as lactic acid.
- Reduce the risk of soreness.
- The cool down should consist of a gentle jog followed by light stretching.

Teaching and Learning uses - tried and tested!

Reducing marking workload and catch up material for absent pupils

Revision aid used independently or as part of revision classes / clinics

Independent learning and testing

Rainy day and cover activities, as well as improving knowledge of non-specialist / new teachers.

Year 9 taster GCSE sessions, preparation for GCSE and an ongoing KS4 course companion.

Extension material for Gifted and Talented, booster or catch up classes / summer school.

Extra material for CSLA and JSLA students to bolster their knowledge

Parents / adults other than teachers can get in tune with what GCSE students are learning

Main Features

Simple to use, no internet connection required and illustrated with action photographs.

Carefully designed question structure to help apply practical to theory.

Computerised marking system giving an immediate score and adjusted depending on how much help the computer has given.

Feedback on where you went right or wrong, as well as ideas and questions to stimulate further learning in many quizzes.

5 different format of quiz: Crossword, Multiple Choice, Fill in the Gaps, Match It, Hybrid.

Improved literacy, highlighting where mistakes have been made in spelling.

Jumbled questions, so quizzes will look different every time.


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