Warming Up & Cooling Down (OCR GCSE Physical Education (PE)): Revision Note

Pulse-raising activity

Gentle activity that gradually increases heart rate

E.g. walking, jogging, swimming

• Increases oxygen supply to working muscles

• Raises body temperature slowly

Mobility & stretching

These take joints through their full range of movement in order to loosen them

E.g. arm circling for shoulders, skipping for ankles and knees and pelvis swivels for the hips

• Improves the flexibility of muscles and joints

• Improves the pliability of ligaments and tendons

Stretching

Dynamic stretching of relevant muscles

E.g. lower body muscles might be stretched using high knees or lunges, while shoulder rotations can stretch the upper body

• Increases range of motion at the joints

• Increases the ease with which muscles can be extended

• Increases the speed of muscle contraction

• Reduces risk of injury

Skill rehearsal

Activities that rehearse relevant skills

E.g. a tennis player

may practice serves,

volleys, back hands and

forehand shots

• Aids psychological

  preparation and

  confidence

• Specific movements are practiced before competing

• Increased coordination of antagonistic pairs

• Practices core or

  common skills

Maintenance of elevated breathing and heart rate

A low intensity exercise that allows the heart rate to maintain an increased rate then gradually decrease

E.g. a gentle jog, medium pace walking or easy cycling

• Helps the body’s transition back to resting state

• Gradually lowers heart rate

• Gradually lowers muscle and body temperature

• High blood flow to muscles is maintained, allowing the removal of waste products such as lactic acid and CO₂

Stretching

Static stretching during which the major muscle groups used in the activity are held for a short time each

E.g. a quadricep stretch may be held for 30 seconds

• Blood flow is increased, aiding recovery

• Delayed onset muscle soreness (DOMS) is prevented

• Performers are better prepared for future training