Key learning points

1. A warm up should include gradual pulse raising activities, stretching, skill-based practices and mental preparation.
2. Warming up raises body temperature, increasing range of movement and pliability of muscles to reduce risk of injury.
3. Warm ups should include psychological preparation for the session or competition.
4. A cool down should involve maintaining elevated breathing and heart rate and incorporating stretching exercises.
5. Cooling down aids the body's recovery, facilitating the removal of waste products and helping to prevent DOMS.

Keywords

• Warm up - preparation before exercise that raises heart rate, increases body temperature, and enhances flexibility

• Cool down - gradual reduction of exercise intensity post-exercise to aid recovery and prevent muscle soreness

• Pulse raiser - activities in a warm up that elevate heart rate and increase blood flow to muscles

• Stretching - exercises to increase the range of movement at joints

• Mental preparation - techniques to focus and prepare mentally for exercise, enhancing performance and reducing anxiety

Common misconception