Warm up & Cool down

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Warm-up

Gets your body ready for exercise by gradually increasing work rate

3 main phases:

1) Raising your pulse - light exercise increases heart rate & gets the blood flowing to muscles

2) Stretching - increases flexibility at joints - so ready & less likely to injure - focus on muscles you will use

3) Practice actions - eg practice shots in netball - prepares muscles that are going to be used

Practice actions prepare mentally by concentrating the mind & visualise what you need to do

Cool down

Gets your body back to normal by gradually decreasing the intensity of work to control return to resting levels

1) Gentle exercise eg jogging keeps heart and lungs working:

So you can take enough oxygen to get rid of lactic acid in muscles

Helps keep blood flowing back from muscles so stops blood pooling in legs and arms - blood pooling causes dizziness even fainting

2) Stretching reduces muscle soreness later on