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What You Will Do

Apply the physiological principles of warm-up and cooldown to a fitness program.

Analyze the importance of warming up and types of warm-up in exercise and training.

Analyze the importance of cooling down and phases of a cooldown in exercise and training.

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Terms to Know

warm-up

active warm-up

passive warm-up

blood pooling

cardiovascular cooldown

stretching cooldown

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Components of a Complete Workout

There are three components of a complete workout:

A warm-up

The workout itself

A cooldown

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Components of a Complete WorkoutA warm-up should always precede moderate to vigorous physical activity.

Warm-up

A portion of a complete

workout that consists of a

variety of low-intensity

activities that prepare the body for physical work.

Term to Know

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Active warm-up

Raises body temperature by

actively working the body systems

centering on the muscles, skeleton, heart, and lungs

Terms to KnowComponents of a Complete WorkoutThere are two main methods of warming up.

Active warm-up

Passive warm-up

Active warm-up

Raises body temperature by

actively working the body systems

centering on the muscles, skeleton, heart, and lungs

Passive warm-up

Raises the body temperature through

the use of outside heat sources.

Terms to Know

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Components of a Complete Workout

An active warm-up will have two phases.

A cardiovascular phase is designed to gradually increase your heart rate and body temperature. It may include jogging slowly or running in place on a treadmill.

A muscular-skeletal phase is designed to loosen up the muscles and connective tissues. It may include static body stretches.

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Components of a Complete Workout

Warm-up GuidelinesWarm-up Guidelines

Remember to do a cardiovascular and muscular-skeletal phase in every warm-up.Remember to do a cardiovascular and muscular-skeletal phase in every warm-up.

Start slowly, and gradually increase intensity.Start slowly, and gradually increase intensity.

Warm up for five to fifteen minutes in temperate weather.When it is cold, you may want to take more time to warm up.Warm up for five to fifteen minutes in temperate weather.When it is cold, you may want to take more time to warm up.

Design a specific warm-up intended for your exercises.Design a specific warm-up intended for your exercises.

Make your warm-up intensity high enough to produce an increase in heart and breathing rates and a light sweat.Make your warm-up intensity high enough to produce an increase in heart and breathing rates and a light sweat.

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Components of a Complete Workout

The workout phase of your fitness program is the period of time that you should spend daily in physical activity or exercise.

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Components of a Complete Workout

Recommended Warm-Up Stretches

Side Chest and Arm Trunk Twist Reverse Hurdle

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Components of a Complete Workout

Recommended Warm-Up Stretches

“Yes” “No” “Maybe”

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Components of a Complete Workout

Recommended Warm-Up Stretches

Side Lunge Forward Lunge Butterfly Calf Stretch

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Components of a Complete Workout

The cooldown phase will ensure a safe and more effective recovery. Its purpose is to lower your heart rate gradually.

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Components of a Complete WorkoutThe cooldown portion of your routine is as important as the warm-up.

Blood pooling

A condition in which blood

collects in the large veins of the

legs and lower body.

Term to Know

This gradual decrease will prevent blood pooling.

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Components of a Complete WorkoutThe cooldown has two phases:

Cardiovascular cooldown

Consists of moving about

slowly and continuously for

three to five minutes following physical activity

or exercise.

Terms to Know

A stretching cooldown

Stretching cooldown

Involves three to five minutes of

stretching.

Terms to Know

A cardiovascular cooldown

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Lesson 4 Review

1. Vocabulary What is a warm-up? Why is it important?

2. Recall Name the two phases of an active warm-up.

3. Recall Name the two phases of a cooldown.

Reviewing Facts and Vocabulary

1. Vocabulary

A portion of a complete workout that consists of a variety of low-intensity activities that prepare the body for physical work. A warm-up is important to prepare your body properly before physical activity and exercise.

2. Recall

Cardiovascular and static stretching.

3. Recall

Cardiovascular and static stretching (same as warm-up).

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