warm-up, stretch, & cool-down “early to bed and early to rise, makes a man healthy, wealthy,...
TRANSCRIPT
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Warm-Up, Stretch, & Cool-Down
“Early to bed and early to rise, makes a man healthy, wealthy,
and wise.”~Benjamin Franklin
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Why Warm-Up?
• Prepares your body physically and psychologically
• Increases blood flow to your muscles and increases your body temperature.– Achieve optimal performance – Reduce the risk of injury
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How do you Warm-Up?
• The warm-up should last about five minutes.
• Slow walking is a good warm-up for a moderate-paced walk.
• Brisk walking is a good warm-up for more vigorous activity.
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Warm-Up Conditions
• Make sure your warm-up does the following:– Increases heart rate– Increases breathing rate– Elevates body temperature– Utilizes muscles you will use in the
upcoming activity– Takes your joints through a full rage of
motion needed for the upcoming activity
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Stretching
• Light stretching should be done after the warm-up
• Deep stretching after the entire workout• Remember to breathe when you
stretch!• Benefits of stretching, include:
– Improving and maintaining joint range of motion
– Helps reduce risk of injury– Helps reduce soreness– Promotes better posture– Improves circulation– Relieves stress
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Warm-Up Stretching
• After the warm-up, stretch the muscles that you will be using during your workout.
• Each stretch should last 10-30 seconds.
• Going on a Walk? Concentrate on stretching your…
– Quadriceps, hamstrings, gluteals, adductors, hip flexors, calves, and lower back.
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Workout
• Remember that your workout should be at a moderate intensity:– The ‘Talk Test’– Your Target Heart Rate Range
(between 60% and 85% of your maximal heart rate)
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Cool-Down
• Never skip this step of your workout!• If you abruptly stop an intense
activity, you risk:– Increasing your chance of experiencing
heart arrhythmias– Hindering the removal of cellular
waste from your muscles, increasing the likelihood of muscle soreness
– Blood pooling– Becoming light-headed
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How do you Cool-Down?
• Slow the intensity of the activity you are doing
• Gradually slow your pace down to a walk
• End the cool-down by doing some deep stretching.– Focus on the muscles that you were using
during your workout, this will help reduce the incidence of stiffness or soreness later.
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Cool-Down Stretching
• After the entire workout, stretch the whole body.
• Make sure to focus on the muscles that were used during the workout.
• Each stretch should last 20-30 seconds and be repeated.
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Cool-Down Benefits
• Slowly ending your workout gives your body a chance to:– Relax– Decrease your heart rate– Decrease your breathing rate
• Reduces potential for muscle soreness
• Reduces chance of dizziness or fainting
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Power Panther ProfessionalsSchool-Wide
• Announce to students that teachers will be focusing on increasing their levels of physical activity. Encourage students to “catch” teachers doing something physically active.
• Take students on at least a 10-minute walk.– Encourage incorporating a warm-up,
stretching, and a cool-down during the walk.
• Incorporate physical activity into a lesson plan.
• Ask students about their favorite activities including warm-up, stretches, and cool-downs.
• Sponsor a school-wide fitness activity like a fitness night or an intramural league.