Parts of a training session

Training sessions must be structured. They must include:

1. a warm-up
2. the training activity
3. a cool down
4. rest period

Keep to the order shown here.

The warm-up
A warm-up is essential – you should never attempt a training session without a warm-up. It should include a number of exercises that will gradually get the whole body ready for work.

The exercises must:

• raise the blood flow to the muscles (i.e. increase your pulse rate)
• include stretching exercises to prepare the joints and muscles for harder work to come
• raise the body temperature
• prepare the mind for the physical work ahead

Be able to construct a warm-up session.

The warm-up is essential if injury is to be avoided during training. 

The training activity
The training activity can take many forms, but it should be interesting as well as useful. The exercises should be varied and relate to the sport that you are training for. Prolonged work on a small number of exercises can become boring and the effects of the training will be reduced. When choosing exercises it is important to remember the principles of overload, progression, specificity and reversibility.

The cool down
The cool down is important as it helps your body to return to normal. When a hard physical training session ends, an increased supply of blood is maintained in the muscles. This is because it is important to get rid of any oxygen debt that might have developed. However, the blood should be returned to general circulation as soon as possible to avoid pooling. If pooling occurs it can contribute to a feeling of faintness and dizziness. The type of exercises to be included should be similar to those in the warm-up, but should gradually decrease in intensity.

Be able to explain the value of the cool down.

Rest periods
Rest periods are as important to training as hard physical exercise. During intensive and repeated periods of physical work, muscle fibres may become slightly damaged and develop a shortage of glycogen. The inclusion of rest days, when only light training or no physical work is done, allows the muscles to recover naturally.

Rest days or light training days are most important just before competition. They allow the sportsperson to enter the competition with their body fully prepared.