• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

cool down after my choosen sport

Extracts from this document...


Cool down Warming down should consist of the following: * 5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles * 5 to 10 minutes static stretching exercises- decrease body temperature, remove waste products from the working muscles and to increase range of movement. Static stretches are more appropriate to the cool down as they help muscles to relax and increase their range of movement. What are the benefits of a cool down? An appropriate cool down will: * aid in the dissipation of waste products - including lactic acid * reduce the potential for DOMS * reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities * reduce the level of adrenaline in the blood * allows the heart rate to return to it's resting rate Once I have completed my main activity it is important that I cool down, this will slowly reduce the build up of lactic acid in my muscles by reducing my heart rate and breathing at a steady pace instead of just terminating the exercise after the main activity. ...read more.


Stand with your feet shoulder-width apart, one foot extended half a step forward. 2. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh. 3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front leg straight, and both feet flat on the floor, pointing forward. 4. Inhale slowly, and relax from the stretch. Repeat the stretch again, this time beginning with the toes of the front foot raised toward the ceiling, but keeping the heel on the floor. Quadriceps Standing 1. Stand holding onto a secure object, or have one hand raised out to the side for balance. 2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand. 3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward. 4. Aim to keep both knees together, having a slight bend in the supporting leg. ...read more.


3. Exhale and relaxing from the stretch before you repeat. Chin to Chest Front 1. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down, elbows point straight ahead. 2. Slowly exhale, pulling your head downward, aiming for your chin to touch your chest. 3. Concentrate on keeping your back straight, with your shoulders down and back. 4. Relax your hands, and inhale as you lift your head. These stretches will bring my heart and breathing rate back down to a normal exercised level at a gradual pace, and return muscles to normal temperature. The stretching exercises are done to maintain flexibility within my muscles and will keep a good range of movements within my joints. A good type of stretching for a cool down is a static stretch. These are more appropriate in a cool down as they help muscles relax and increase there range of movement .The aim of a static stretch is to relax the muscles and facilitate an improvement in maximum range of motion. In all exercises breathe easily whilst performing them and hold the static stretches for 20 seconds. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Safety Aspects and Risk Assessment section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Safety Aspects and Risk Assessment essays

  1. B-Tec Sport Risk Factors

    Constantly overtraining can also cause you to pull you muscles such as pulled quadriceps. Weather conditions Football Twisted ankle, ligament damage. The short term affect of poor weather conditions is that it can have a negative affect on your performance.

  2. There are 3 parts to a training session - the warm-up, the main activity ...

    is that during this longer period of time your heart rate will slowly be going back to normal, this will make the test unfair. I am using 15 seconds instead to make things fairer, and more accurate. The target heart zone (training zone)

  1. Personal Exercise Program

    It is just as important to include your stretching program during the cool down process to reduce soreness in your muscles the following day. Cool-down is your recovery phase where you start to recover from the workout you just finished?

  2. injuries in sport

    The symptoms are pain or tenderness in the the elbow, which gets worse if the arm rotates or attempts to grip an object. A badly sprains ankle can be treated by R.I.C.E (rest, ice, compression, and elevation.

  1. Improving Flexibility.

    * Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax. * You should feel the stretch between your shoulder blades. Shoulder Stretch * Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.

  2. Personal Exercise Programme.

    Therefore this will prevent you for getting injuries after you have stopped playing. The stages of the cool down are much the same the warm up but the other way around. Diet Whilst on the training programme my dietary requirements would change.

  1. Health and safety - working with computers

    Tense, aching muscles or inflamed nerves in the shoulders, neck, back, wrists or hands may be caused by: Poor seating position Moving around to reach different parts of the workstation Keyboard at wrong height - see earlier comments on RSI. Products are available to support wrists and so avoid injury.

  2. Personal Exercise Plan.

    What should a warm up include? A warm up should include something that will raise the heart rate, usually is designed around the main exercise; to make sure all the muscles that will be used and worked hard are well stretched. Stretches are also needed. Static stretches are usually used because these are the most effective.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work