Warming Up & Cooling Down (AQA GCSE Physical Education (PE))

Gradual pulse-raising activity

Gentle activity that increases heart rate

E.g. walking, jogging, swimming

• Increases oxygen, supply to working muscles

• Raises body temperature

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

• Reduces risk of injury

Skill-based practice

Activities that rehearse relevant skills

E.g. a netball team might practice a series of passes or half-court drills

• Increases effort towards competition levels

• Specific movements are practiced before competing

• Allows movements to be practiced through the whole range of motion

Mental preparation

Activities that increase focus and arousal

E.g. deep breathing, positive talk, music

• Allows psychological preparation

• Raise arousal levels to a helpful state to improve performance

Maintenance of elevated breathing and heart rate

Gentle activity that keeps the breathing and heart rate raised above normal levels

E.g. gentle jogging or cycling

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

Gradual reduction in intensity

The intensity level is decreased gradually

E.g. a gentle jog is slowed to a walk

• Heart and breathing rate gradually decrease

• Body recovers

Stretching

Static stretching during which relevant muscle stretches are held for a short time

E.g. a hamstring 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