Warm Up and Cool Down

This lesson covers the structure, purpose, and physiological effects of warming up and cooling down, as required by the OCR GCSE PE specification (J587). You must understand why each phase is important, what each phase includes, and how they help to prevent injury and improve performance. This is a core topic for OCR Paper 1 and frequently appears in both short-answer and extended-response questions.

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The Warm Up

Definition: A structured period of preparatory exercise performed before the main activity to prepare the body physically and mentally for exercise.

The Five Phases of a Warm Up

OCR expects you to know the following phases:

Phase	Description	Duration
1. Pulse raising	Light aerobic activity that gradually increases heart rate and blood flow (e.g. jogging, cycling, skipping)	3–5 minutes
2. Mobility exercises	Movements that take joints through their full range of motion (e.g. arm circles, hip circles, ankle rotations)	2–3 minutes
3. Stretching	Static stretches held for 10–30 seconds to increase flexibility and prepare muscles for activity	3–5 minutes
4. Dynamic movements	Active movements that mimic the actions of the sport at increasing intensity (e.g. high knees, lunges, lateral shuffles)	3–5 minutes
5. Skill rehearsal	Practising sport-specific skills at gradually increasing intensity (e.g. passing drills in football, serve practice in tennis)	3–5 minutes

graph LR
    A["Pulse<br>Raising"] --> B["Mobility<br>Exercises"]
    B --> C["Stretching"]
    C --> D["Dynamic<br>Movements"]
    D --> E["Skill<br>Rehearsal"]

    style A fill:#3498db,color:#fff
    style B fill:#2ecc71,color:#fff
    style C fill:#f39c12,color:#fff
    style D fill:#e67e22,color:#fff
    style E fill:#e74c3c,color:#fff

Physiological Effects of Warming Up

Effect	Explanation
Increased heart rate	The heart beats faster, pumping more blood to the working muscles
Increased blood flow to muscles	Vasodilation of blood vessels supplying the muscles ensures more oxygen and glucose are delivered
Increased muscle temperature	Warmer muscles contract more forcefully and relax more quickly, improving speed and power
Increased flexibility	Warmer muscles and connective tissues are more elastic, reducing the risk of strains and tears
Increased synovial fluid production	Joints become better lubricated, allowing smoother and less painful movement
Increased nerve impulse transmission	Reaction time and coordination improve as the nervous system becomes more active
Increased enzyme activity	Metabolic enzymes work more efficiently at higher temperatures, speeding up energy production
Psychological preparation	The performer mentally focuses on the upcoming activity, increasing concentration and confidence

Why Warming Up Prevents Injury

• Increased flexibility reduces the risk of muscle strains and ligament sprains.
• Increased synovial fluid protects joint surfaces from wear.
• Gradual increase in heart rate prevents sudden cardiovascular stress.
• Skill rehearsal ensures movement patterns are practised before full-intensity competition.
• Mental preparation reduces the chance of errors caused by a lack of focus.

Exam Tip: A common 6-mark question asks you to "explain the benefits of a warm up." To achieve full marks, you must name specific physiological effects (e.g. increased muscle temperature, increased synovial fluid) and link each one to a benefit (e.g. "increased muscle temperature means muscles contract more forcefully, which improves performance" or "reduces the risk of muscle strains").

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The Cool Down

Definition: A structured period of exercise performed after the main activity to help the body return to its resting state safely and promote recovery.

The Two Phases of a Cool Down

Phase	Description	Duration
1. Low-intensity exercise (active recovery)	Light aerobic activity such as gentle jogging or walking that gradually reduces heart rate and maintains blood flow	5–10 minutes
2. Stretching	Static stretches targeting the major muscle groups used during the activity, held for 15–30 seconds	5–10 minutes

graph LR
    A["Low-Intensity<br>Exercise<br>(active recovery)"] --> B["Static<br>Stretching"]

    style A fill:#3498db,color:#fff
    style B fill:#2ecc71,color:#fff

Physiological Effects of Cooling Down