Warming Up and Cooling Down in Physical Education Classes

Static stretching is used to stretch muscles while the body is resting; the two main types of static stretching are active and passive. Active stretching is an increased force exerting greater strength, while passive stretching is exerted by an external force such as a counterpart or device to increase strength. Unlike static stretching, dynamic stretching uses a continuous motion pattern to mimic the motion being performed. Many people perform dynamic and static stretching and introduce them as warm up, but this is not true.

It is important to preheat and cool down before each cardiopulmonary exercise and then cool it. The body muscles work well when body temperature slightly exceeds the resting level, so warm-up improves performance and reduces the likelihood of injury. It gives time to redirect the blood to active muscles in the body and to allow the heart to adapt to increasing demand. Preheating also helps spread the synovial fluid throughout synovial fluid and helps protect the surface from damage. As explained in Chapter 2, warm-up sessions should include low-intensity body movements as well as subsequent activities. For low intensity exercises, walking slowly before beginning a gentle walk, tapping the forearm and guards before the tennis match, then going to the 8th minute after running for 12 minutes. For most sports, active warm-up from 5 to 10 minutes is sufficient.

Research on effective exercise programs usually includes warm-up and calm activities. Warm-ups and calm activities before and after sports can also be part of personal plans. If you warm up before a moderate or severe aerobic exercise, your heart rate and breathing may gradually rise at the beginning of the activity. The gentle after the event makes it possible to gradually decrease at the end of the episode. Where activity is at least moderately strong (eg fast walking to warm up for jogging) may be counted as meeting aerobic guidelines. Preheating muscle strengthening activities usually includes less exercises than intensive activities