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Warming up and cooling down.

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Introduction

Warming up and cooling down Warm up: Before I carry out any physical activity I will make sure that I always warm up correctly my warm up should last for about 10-15minutes. Reasons for warming up: * To reduce the risk of any injuries to your muscles and tendons. * Warms and loosens joints. * Increases heart rate and blood flow. * Increase arousal levels to the activity. * Helps you prepare mentally. Warm up should include: * An activity that will cause the heart rate to increase causing the blood supply to increase. * Stretches to gently stretch muscles in preparation for the activity. * Activities associated with the sport (middle distance) My warm up: 1. Before I carry out any activity I will warm up by starting with a small simple jog around the running track. 2. After this I will then carry out many stretches working from my head downwards holding each stretch for 10 seconds and repeating each one twice. ...read more.

Middle

I will do my drills along 20ms of the track and I will repeat each one three times. Here are a few examples: High knees The aim is to lift your knees high and "bounce" gently off the track with each stride. Try to ensure that the upper half of your body is leaning slightly forward. Why? * It allows for the greatest range of movement therefore helps improve your stride. * Helps us learn to lift our knees up when we are running. Heal Flicks To perform it, simply run slowly forwards, taking short strides and flicking your bum with your heels. Your upper leg should remain perpendicular to the floor in this drill and as with skipping you should aim to make as little noise on the track as possible. Why? * The foot follows a large arc when coming up towards the backside. Our aim here is to pull it straight up, fast. ...read more.

Conclusion

2. I will then do some more stretches to loosen my muscles and prevent them from becoming sore later. Stretches: I will carry out a number of static stretches, this is when I extend my limbs beyond their normal range and then hold each one for about 10 seconds repeating them about twice. These are the same stretches that I carried out during my warm up. Stretches during my warm-up and cool down. Safety in sport It is important that in sport we use all of the equipment and apparatus correctly to prevent any injuries and putting the risk of danger to others. * Remove all jewellery encase it happens to get caught on an object or even another person. * Long hair should be tied back to prevent it getting in the way, tangled up or caught on and object or person. * Correct footwear should be worn. * Sports shoes should be regularly cleaned, particularly the insoles. * Equipment & wear needs to be checked for damage or sharp objects. * It is very important to always warm up and cool down. * Correct clothing should be warn. ...read more.

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