3.6 Warm-ups and cool-downs Typeit

Warm-ups are important for physically and mentally preparing an individual for a given activity. Let's explore below the benefits of warming up.

Benefits of warm-up components:

• Warm-ups usually begin with a , e.g. a light jog, which increases the heart rate and increases blood flow and delivery to the muscles, which in turn results in an increased muscle and body . This improves the efficiency of muscle contraction by ensuring enzymes are working at an optimal level.
• Stretching and mobility exercises usually follow, and these increase the  of muscles and joints, as well as the pliability of ligaments and . Stretching exercises can be either static or dynamic, such as touching the toes and walking lunges, respectively. The greater range of movement at the joints improves the fluidity of sporting actions.
• These actions can be prasticed through skill , which allows the performer to prepare for their specific sport or activity. For example, a rugby player would practise tackle technique, whereas a tennis player would practise their serves.

Similarly, cool-downs are used by athletes to enhance recovery, transitioning the body from an active state to a resting state. Let's explore below the benefits of cooling down.

Benefits of cool-down components:

• -intensity exercise circulates blood and oxygen to increase the removal of waste products such as  and carbon dioxide.
• This gradually  heart rate,  rate and body temperature.
• Another component of a cool-down is , which takes place to aid recovery.