Essay
unit 15 assignment 3
- Institution
- Pearson (PEARSON)
Instructing Physical Activity and Exercise
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By: yalcinfikret40 • 6 year ago
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Travis Birch unit 15 assignment 3A warm up has many functions. These functions are increase heart rate, raise the body temperature,
prepare the major joints of the body and mentally prepare the participant for the exercise ahead.
The increase in the heart rate helps in the warm up as it gets the blood pumping around the body
allowing the blood to get to the working muscles. Preparing the major joints of the body will allow
the body to be more flexible which would allow a better range of movement when doing the
activity. To mentally prepare the participant will allow the person to be ready to complete the
exercise.
The components of a warm up are; raising of the pulse, stretches and dynamic stretching. By
increasing the heart rate it will allow blood to get around the body quicker to the working muscles.
By doing static stretching and dynamic stretches will help to improve the movement that the body
can do. Static stretching is when you stretch and hold the muscle just beyond its normal range of
motion. Each stretch is ideally held for 15 to 30 seconds at a time and is repeated until you've held
the stretch for a total of one minute. Its primary purpose is to increase flexibility of the muscles and
ligaments. Whereas dynamic stretching comprises controlled movements, such as leg and arm
swings, that slowly bring the muscles close to their range of motion limit without exceeding it. This
type of stretching is ideal before sporting events. Dynamic stretching is meant to prepare the
muscles for the activity at hand
The duration of a warm up should be around 10 minutes at a lower level of sports, at high levels at
sport they should warm up for longer around 20 to 30 minutes. A cool down should last around 5 to
10 minutes also so the body can return to its normal state.
A cool down has functions; these are return heart rate to normal, remove any waste products that
may have built up during exercise and return the muscles to their original state.
It also has several components which are lowering of the pulse, stretches and developmental
stretches and PNF (proprioceptive neuromuscular facilitation). The lowering of the pulse is where a
cardiovascular activity which involves all major muscles groups that starts at a high intensity and the
go down to a lower intensity so the heart rate will become lower. Stretches is an effective way of
cooling down as it will remove the waste products that have built up and it will allow the muscles to
return to their normal length. Developmental stretches involve stretches and holding the working
muscles for around 10 seconds until it relaxes, this process should be repeated 3 times so the
muscles can return to normal. Proprioceptive neuromuscular facilitation is the combination of
passive stretching and isometrics. This can be used targeted to specific muscle groups that needed
to be cooled down to make them go back to their natural state. Also by doing PNF in a cool down it
can also help to improve flexibility and the range of movement at a joint. In this type of stretching
the participant does a combination of altering contraction and relaxation of both agonist and
antagonist muscles. Some of the different PNF techniques used include slow reversal hold, contract
relax, and hold relax. PNF stretching usually involves a 10 second push phase followed by a 10
second relaxation phase, typically repeated a few times.
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