Assignment: DB: Incorporating Warm-up and Cool-down

STRENGTH & CONDITIONING A
2022-03-21T17:21:22Z

Due: May 6, 2022 by 11:59pm

DB: Incorporating Warm-up and Cool-Down

This week we will look at the anatomy of a complete workout while incorporating warm-up and cool-down into our routine. Warm-up and cool-down are vital components of the fitness routine as they help prevent injury and facilitate recovery after intense exercise. A full workout can be broken down into 5 phases:

Phase 1: Light Cardio (5 minutes)

Light cardio warms up the body by elevating the heart rate and circulating blood. Blood flow warms the body up, making muscles more pliable. This phase also helps eliminate the shock of beginning high-intensity work from a static state.

[Example: low intensity jog]

Phase 2: Dynamic Stretch (5-10 minutes)

https://www.youtube.com/watch?v=ximZfmqh2hI

Dynamic stretching is a form of warm-up which uses exaggerated movement to increase range of motion before intense exercise. Since a warm muscle will always stretch more easily than a cold muscle, dynamic stretching uses constant motion to keep the heart rate elevated. This form of stretching decreases the chance of injury associated with cold muscle static stretching.

[Example: High knees, Skip, Frankenstein]

Phase 3: Workout

The workout can begin when athletes are properly warmed up. This portion of exercise will be the point of highest intensity in the workout.

[Example: HIIT, Circuit Training, Plyometrics, Aerobic Activity, Resistance Training, Sport Specific Training, ETC.]

Phase 4: Cool-down (5-10 minutes)

Cool-down usually consists of a jog starting at a higher speed and gradually decreasing. This phase of workout is designed to lower the heart rate to a more natural state. Cool-down is vital in removing lactate from muscles, which has been found to increase the length of post-exercise muscle soreness.

Phase 5: Static Stretch (5-10 minutes)

https://youtu.be/7FCNFuyyWTA

Static stretching is the traditional stretching people often think of. While heart rate returns to a normal rate, the muscles remain warm. This type of stretching is done without motion. Athletes will stretch different muscle groups, holding each pose for 15-30 seconds. This can be also be done in “sets” (3 sets x 15 seconds) for each stretch. This phase is critical in promoting recovery, while also preventing post-exercise muscle tightness.

[Example: Hamstring stretch- (Toe Touch, Feet Together, Right Over Left, Left Over Right)]

DO NOW:

Create a workout incorporating all 5 phases of exercise described above. Incorporate your workout in your weekly fitness tracking log.

Phase 1: Light Cardio (5 minutes continuous)

Mode of aerobic warm-up: _________________

Phase 2: Dynamic Stretching (30 seconds each OR for distance)

Dynamic Stretch #1:

Dynamic Stretch #2:

Dynamic Stretch #3:

Dynamic Stretch #4:

Dynamic Stretch #5:

Dynamic Stretch #6:

Dynamic Stretch #7:

Phase 3: Workout

Choose one of the following forms of exercise

Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Alternative Methods of Training, Sport Specific Training

Phase 4: Cool-Down (5 minutes continuous)

Mode of aerobic cool-down: _________________

Phase 5: Static Stretch (Hold each pose for 15-30 seconds)

Static Stretch #1:

Static Stretch #2:

Static Stretch #3:

Static Stretch #4:

Static Stretch #5:

Static Stretch #6:

Static Stretch #7:

DB: Incorporating Warm-up and Cool-Down

This week we will look at the anatomy of a complete workout while incorporating warm-up and cool-down into our routine. Warm-up and cool-down are vital components of the fitness routine as they help prevent injury and facilitate recovery after intense exercise. A full workout can be broken down into 5 phases:

Phase 1: Light Cardio (5 minutes)

Light cardio warms up the body by elevating the heart rate and circulating blood. Blood flow warms the body up, making muscles more pliable. This phase also helps eliminate the shock of beginning high-intensity work from a static state.

[Example: low intensity jog]

Phase 2: Dynamic Stretch (5-10 minutes)

https://www.youtube.com/watch?v=ximZfmqh2hI

Dynamic stretching is a form of warm-up which uses exaggerated movement to increase range of motion before intense exercise. Since a warm muscle will always stretch more easily than a cold muscle, dynamic stretching uses constant motion to keep the heart rate elevated. This form of stretching decreases the chance of injury associated with cold muscle static stretching.

[Example: High knees, Skip, Frankenstein]

Phase 3: Workout

The workout can begin when athletes are properly warmed up. This portion of exercise will be the point of highest intensity in the workout.

[Example: HIIT, Circuit Training, Plyometrics, Aerobic Activity, Resistance Training, Sport Specific Training, ETC.]

Phase 4: Cool-down (5-10 minutes)

Cool-down usually consists of a jog starting at a higher speed and gradually decreasing. This phase of workout is designed to lower the heart rate to a more natural state. Cool-down is vital in removing lactate from muscles, which has been found to increase the length of post-exercise muscle soreness.

Phase 5: Static Stretch (5-10 minutes)

https://youtu.be/7FCNFuyyWTA

Static stretching is the traditional stretching people often think of. While heart rate returns to a normal rate, the muscles remain warm. This type of stretching is done without motion. Athletes will stretch different muscle groups, holding each pose for 15-30 seconds. This can be also be done in “sets” (3 sets x 15 seconds) for each stretch. This phase is critical in promoting recovery, while also preventing post-exercise muscle tightness.

[Example: Hamstring stretch- (Toe Touch, Feet Together, Right Over Left, Left Over Right)]

DO NOW:

Create a workout incorporating all 5 phases of exercise described above. Incorporate your workout in your weekly fitness tracking log.

Phase 1: Light Cardio (5 minutes continuous)

Mode of aerobic warm-up: _________________

Phase 2: Dynamic Stretching (30 seconds each OR for distance)

Dynamic Stretch #1:

Dynamic Stretch #2:

Dynamic Stretch #3:

Dynamic Stretch #4:

Dynamic Stretch #5:

Dynamic Stretch #6:

Dynamic Stretch #7:

Phase 3: Workout

Choose one of the following forms of exercise

Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Alternative Methods of Training, Sport Specific Training

Phase 4: Cool-Down (5 minutes continuous)

Mode of aerobic cool-down: _________________

Phase 5: Static Stretch (Hold each pose for 15-30 seconds)

Static Stretch #1:

Static Stretch #2:

Static Stretch #3:

Static Stretch #4:

Static Stretch #5:

Static Stretch #6:

Static Stretch #7: