Training Methods & Warm-Up/Cool-Down Concepts

Vocabulary flashcards summarizing warm-up, cool-down, and training methods for exam preparation.

Warming Up

Low-intensity exercise performed before strenuous activity to prepare athletes psychologically, emotionally, and physically and to reduce injury risk.

Advantages of Warming Up

Raises metabolic rate, increases joint range of motion, improves reaction time and specific skills, and enhances body-temperature regulation to prevent injuries.

Types of Warming Up

Active physiological (general and specific), passive physiological (heat, massage), and psychological (motivation, cues, rewards).

Active General Warm-Up

Whole-body movements such as jogging, skipping, rotation, bending, or sprinting that elevate overall body temperature and blood flow.

Active Specific Warm-Up

Movements that mimic the actual sport (e.g., dribbling, light kicks) to prepare particular muscles and joints for performance.

Passive Warm-Up

Non-exercise methods—hot beverages, basking in the sun, massage, hot baths—used to raise body temperature before activity.

Psychological Warm-Up

Mental preparation through goal-setting, motivational talk, signals, or rewards/punishment to focus the athlete before competition.

Cooling Down

Low-intensity activity and stretching done after exercise to return the body gradually to resting state and aid recovery.

Necessity of Cooling Down

Prevents blood pooling and dizziness, reduces lactic-acid buildup, gradually normalizes heart rate and blood pressure, and improves flexibility.

General Warm-Up vs. Specific Warm-Up

General raises total body temperature and heart rate; specific targets the exact muscles and movements of the sport for optimal readiness.

Circuit Training

Body-conditioning method where multiple exercises are performed at stations in sequence with minimal rest, combining strength, endurance, and aerobic work.

Key Features of Circuit Training

6–12 stations, targets different muscle groups, improves strength, muscular endurance, agility, flexibility, and cardiovascular fitness.

Continuous Training

Steady, uninterrupted exercise at sub-maximal intensity for 20 minutes or more to build aerobic endurance.

Advantages of Continuous Training

Increases size and number of mitochondria, enhances muscular and aerobic endurance, aids weight loss, and builds long-duration exercise adaptation.

Fartlek Training

‘Speed play’ method that blends interval and continuous training by varying speed and intensity over different terrain or markers.

Procedure of Fartlek Training

Warm-up, follow a route with natural or set markers, alternate running speeds (jog, run, sprint), and finish with a cool-down.

Advantages of Fartlek Training

Develops both aerobic and anaerobic fitness, highly adaptable, equipment-free, and suitable for athletes of all levels.

Repetition Training

High-intensity efforts repeated with rest intervals to improve speed, power, and endurance.

Weight Training Guidelines

Warm-up, choose compound and isolation exercises, select manageable weights (8–12 reps), maintain proper form, rest 30–60 s between sets, apply progressive overload, and cool down with stretching.