gcse pe coursework warm up

A warm-up should be done before exercise. The purposes of warm-ups include:

Increase body temperature

• Increase the body temperature to warm the muscles up before the stretching process.

Prepare muscles

• Prepare a performer's muscles by increasing their elasticity (stretchiness) and range of movement (flexibility). This helps to prevent injury through pulled or torn muscles.

Supply muscles with oxygenated blood

• Warm-ups supply the muscles with oxygenated blood to make energy.

Mental focus

• Warm-ups mentally prepare and focus the performer. This can help to improve performance and concentration levels.

Appropriate Warm Up

An appropriate warm-up will include:

Pulse-raising activity

• A pulse-raising activity that involves some light aerobic work.
• This increases the amount of oxygenated blood flowing through the muscles.

• Stretching of the relevant muscles to increase the elasticity and range of movement.

Skill focus

• Activity with a skill focus. This involves the performer practising techniques they will use during competition.

Mental rehearsal

• This uses techniques such as deep breathing to prepare the performer for activity.

1 Applied Anatomy & Physiology

1.1 The Musculoskeletal System

1.1.1 Musculoskeletal Structure

1.1.2 Structure of the Skeleton

1.1.3 Functions of the Skeleton

1.1.4 Joints

1.1.5 Joints 2

1.1.6 Antagonistic Muscle Movement

1.1.7 End of Topic Test - The Musculoskeletal System

1.1.8 Exam-Style Questions - Musculoskeletal System

1.2 The Cardio-Respiratory System

1.2.1 Pathway of Air

1.2.2 Blood Vessels

1.2.3 Blood Vessels 2

1.2.4 Structure of the Heart

1.2.5 Cardiac Cycle

1.2.6 Measures of Heart Performance

1.2.7 The Mechanics of Breathing

1.2.8 The Mechanics of Breathing 2

1.2.9 The Lungs

1.2.10 End of Topic Test - The Cardio-Respiratory System

1.2.11 Exam-Style Questions - Cardio-Respiratory System

1.3 Anaerobic & Aerobic Exercise

1.3.1 Aerobic & Anaerobic Respiration

1.3.2 Recovering After Exercise

1.3.3 Treatments for Recovery

1.4 Short-Term Effects of Exercise

1.4.1 Short-Term Effects of Exercise

1.4.2 Long-Term Effects of Exercise

2 Movement Analysis

2.1 Lever Systems

2.1.1 Lever Systems

2.1.2 Mechanical Advantage

2.1.3 Basic Sporting Movements

2.1.4 Basic Sporting Movements 2

2.2 Planes & Axes of Movement

2.2.1 Planes & Axes of Movement

2.2.2 End of Topic Test - Movement Analysis

2.2.3 Exam-Style Questions - Movement

3 Physical Training

3.1 Health & Fitness

3.1.1 Health & Fitness

3.2 The Components of Fitness

3.2.1 The Components of Fitness

3.2.2 Sports & Fitness

3.2.3 Fitness Testing

3.2.4 Measuring Agility & Balance

3.2.5 Measuring Cardiovascular & Coordination

3.2.6 Measuring Endurance & Power

3.2.7 Measuring Reaction Time & Strength

3.2.8 Measuring Strength, Speed & Flexibility

3.2.9 End of Topic Test - The Components of Fitness

3.2.10 Exam-Style Questions - Fitness Tests

4 The Principles of Training

4.1 Principles of Training

4.1.1 Principles & Circuit Training

4.1.2 Continuous & Fartlek Training

4.1.3 Plyometric & Static Training

4.1.4 Weight & Interval Training

4.2 Optimising Training

4.2.1 Optimising Training

4.2.2 Altitude & Seasonal Training

4.2.3 Warming Up

4.2.4 Cooling Down

4.2.5 End of Topic Test - Principles & Optimisation

4.2.6 Exam-Style Questions - Sport-Specific Fitness

5 Using Data

5.1 Types of Data

5.1.1 Quantitative Data

5.1.2 Qualitative Data

5.2 Data Presentation & Analysis

5.2.1 Data Presentation & Analysis

6 Sports Psychology

6.1.1 Skills

6.1.2 Skills 2

6.1.3 Goals & Targets

6.1.4 Skills HyperLearning

6.2 Feedback & Preparation

6.2.1 Information Processing

6.2.2 Guidance

6.2.3 Guidance 2

6.2.4 Feedback

6.2.5 Mental Preparation

6.2.6 Controlling & Optimising Arousal

6.2.7 Exam-Style Questions - Skills & Guidance

6.3 Personality & Behaviour

6.3.1 Aggression

6.3.2 Motivation

6.3.3 Personality Types

6.3.4 End of Topic Test - Sports Psychology

6.3.5 Exam-Style Questions - Aggression & Motivation

7 Socio-cultural Influences

7.1 Engagement Patterns of Different Social Groups

7.1.1 Engagement - Gender

7.1.2 Engagement - Ethnicity

7.1.3 Engagement - Age & Family

7.1.4 Engagement - Disability

7.2 Commercialisation

7.2.1 Media

7.2.2 Commercialisation

7.2.3 Commercialisation 2

7.2.4 Sponsorship

7.2.5 Arguments for Sponsorship

7.2.6 Impact of Sponsorship

7.2.7 End of Topic Test - Engagement & Commercialisation

7.2.8 Exam-Style Questions - Commercialisation & Conduct

7.3 Ethical & Socio-cultural Issues

7.3.1 Impact of Technology on Performers

7.3.2 Impact of Technology on Performers 2

7.3.3 Impact of Technology on Sport

7.3.4 Impact of Technology on Sport 2

7.3.5 Sporting Conduct & Banned Substances

7.3.6 Blood Doping

7.3.7 Drug Restrictions

7.3.8 Drug Restrictions 2

7.3.9 Spectator Behaviour

7.3.10 End of Topic Test - Ethical Issues

7.3.11 Exam-Style Questions - Performance Enhancing Drugs

8 Health & Fitness

8.1 Overview of Health

8.1.1 Well-Being & Fitness

8.1.2 Types of Health

8.2 Sedentary Lifestyles

8.2.1 Sedentary Lifestyle

8.2.2 Obesity & Performance

8.2.3 Somatotypes

8.3 Nutrition & Hydration

8.3.1 Nutrition

8.3.2 Nutrition 2

8.3.3 Hydration

8.3.4 End of Topic Test - Health & Fitness

8.3.5 Exam-Style Questions - Nutrition & Hydration

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Altitude & Seasonal Training

Cooling Down

Use of Warm Up and Cool Down

• This is a preparatory phase for physical activity, aimed at enhancing performance and reducing injury risk.
• General warm-up: Involves light activities like jogging or cycling to gradually increase heart rate, blood circulation and body temperature.
• Specific warm-up: Includes activities directly related to an upcoming physical activity or sport, like dynamic stretches or sport-specific movements.
• Raises body temperature making muscles more flexible and reducing strain risks.
• Improves cardiovascular function by gradually increasing heart rate preparing it for coming exertion levels.
• Boosts central nervous system activity, enhancing reaction time and movement coordination.
• Promotes blood flow increasing oxygen and nutrients delivery to muscles, which prepares them for increased demands.
• This is a recovery phase after physical activity aimed at helping the body return to its pre-exercise state.
• Typically involves light exercises like low-intensity jogging or static stretching.
• Gradual decrease of heart rate and blood pressure avoiding abrupt drops, which can cause dizziness or fainting.
• Assisting in the removal of waste products like lactic acid, which builds up in muscles during high-intensity activities, thus reducing soreness and shortening recovery time.
• Preventing blood pooling in extremities, which can occur if the individual stops suddenly.
• Promoting muscle relaxation and reducing tension.
• Additionally, cool-down can support mental recovery, providing time to reflect on the performance and giving a psychological close to the workout.

Remember, each physical activity has its unique warm-up and cool-down requirements, so it’s vital to tailor your preparation and recovery tactics accordingly. An effective warm-up and cool-down not only boost performance but also ensure a safe, healthy, and enjoyable physical activity experience.