DSC12 – Mod 2 Warm-up, Cool-down and Flexibility Development

Module Summary

This module presents a general overview of the theory and practice of warm-up, cool-down and flexibility development – one of the key components of physical fitness for all sports. It looks at the recommended length of warm-up, the time lapse between warm-up and game or competition time as well as examining the issue of re-warming-up for the second half among other interesting new ideas.

In the case of flexibility development, this topic covers some important topics including the physiology of and types of stretching to enable coaches help their teams, athletes and players become flexible, more mobile and more functional.

Module 2

Module Overview

The module starts by examining the issues in relation to warm-up which is so important for all forms of physical exercise. In regards to theory and practice of warm-up in sport, it discusses modern research on the best practice in relation to type of warm-up, length of warm-up and the time gap between warm-up and game/competition start. It also presents some research on second half warm-up or re-warm-up.

The second major issue of this module examines the theory and practice of cool-down –  not only immediately after each session but as part of the complete recovery transition from the exercise process including the importance of hydration, nutrition, exercises and sleep to preparation of the next training stimulus.

Both of these topics are of great importance to performance in sport, in prevention of injury and in the adaptation process to training gains.

The final part of the module examines flexibility development including the physiology of stretching, the recommended methods of stretching and how athletes and players should stretch to achieve optimal benefit from this aspect of physical fitness.

Module Topics

The following topics are covered in this module. Please be advised that we also provide a snap shot of the various lecture notes and accompanying videos provided for each topic.

Topic 1 – Introduction to the Course

This topic introduces the module and outlines its aims and learning objectives

Text Pages:        7

Videos;               3

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Topic 2 – Purpose of a Warm-up

This topic introduces the importance of a warm-up and examines the four main purposes for having a warm-up prior to physical exercise.

Text Pages:        9

Videos;               4

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Topic 3 – Benefits of a Warm-up

This topic presents the benefits of the warm-up as well as examining the difference between static and dynamic stretching. It also examines the scientific research available on the benefits of the dynamic flex warm-up.

Text Pages:        17

Videos;               8

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Topic 4 – Length of a Warm-up

This topic looks at the importance of raising body temperature in the warm-up as well as discussing the physiology of warming-up and presents an insight into the important issue of post-activation potentiation. It addresses the issue of the duration of the warm-up while presenting research on the difference between long versus short warm-ups

Text Pages:        16

Videos;               3

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Topic 5 – Elements of a Warm-up

This topic looks at the importance of a structured warm-up as well as examining the various elements that make up a good warm-up. The recommended warm-up presented includes a 5 step warm-up.

Text Pages:        22

Videos;               5

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Topic 6 – Warming-up at Half-time

This topic looks at possibility of having players re-warm-up for the 2nd half of a team game and presents a method of planning the half-time break

Text Pages:        6

Videos:               2

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Topic 7 -The Cool-Down 

This topic looks at the concept of cool-down while discussing the duration and elements of an effective cool-down. The topic goes on to examine the benefits of a range of activities to promote recovery from including cold baths, hydration and re-fuelling, contrast baths, deep-water running, compression clothes, post-exercise massage and the importance of sleep in the recovery process.

Text Pages:       24

Videos:               4

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Topic 8 -Warm-up and Cool-Down for Young Athletes and Young Players

This topic looks at recommendations in relation to warm-up for physical education and sport for the young. It goes on to examine the at the needs of the young athlete/player in terms of general skill needs. It presents the skill continuum and looks at the importance of functional competency skills and fundamental motor skills

Text Pages:       28

Videos:               4

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Topic 9 – Flexibility and the Physiology of Stretching

This topic introduces flexibility as a key component of fitness, defines flexibility, mobility, suppleness and stretching and examines the determinants of Flexibility in humans while also looking at the physiology of stretching (how muscles facilitate stretching). It also examines the various types of stretching and the factors that limit flexibility in people.

Text Pages:       17

Videos:               7

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Topic 10 – Types of Stretching

This topic presents a list of the benefits of stretching and being flexible as well as presenting various various types of stretching in detail and these include; Ballistic stretching, Dynamic stretching, Active stretching, Passive (or relaxed) stretching, Static stretching, Isometric stretching and finally PNF stretching.

Text Pages:       17

Videos;               12

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Topic 11 – How to Stretch

This topic presents the elements of a good stretch – isolation, leverage and risk and kooks at stretching procedures such as counting, breathing and repetition of exercises. It also examines when one should stretch and the ordering of stretching exercises while also examining pain/discomfort and the dangers of over-stretching.

Text Pages:       17

Videos;               5

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Topic 12 – Module Assessment

This topic has an MCQ which is the Module Assessment method.

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Extra Topic 1 – Sample Videos of Teams warming-up for Games.

This topic contains videos of various teams warming up for games.

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Extra Topic 2 – Demonstration videos of Recommended Stretching Exercises

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 Extra Topic 3 – List of Additional Reading Material provided to course participants.

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Module Videos

Presently there are almost 2 hours of videos lectures and demonstrations included in this course.

Module Duration

This module is the equivalent of 30 hours of college lectures and the corresponding time spent understanding, absorbing and using the content practically through study and one’s coaching practice. All students are enrolled for 60 days but the actual time spent completing the module make take much less time for some coaches.

Module Information

This course is delivered in modular format.

As soon as you gain entry to the course all the course content is accessible.

The course will contain a series of topics. We encourage participants to study them in the order presented.

Course Assessment must be attempted before the final 5 days of enrolment.

Assessment for the course is by MCQ. This MCQ contains 20 questions.

Each question will have 4 possible answers.

Some questions will have more than one correct answer.

Advice for Participants

A MCQ can only be attempted ONCE. It is your responsibility to ensure that mobile phones are turned-off and you should seek to be alone for the duration of the MCQ.

The MCQ for this course can take up to 45 minutes.

In the case of failing an MCQ arrangements will be made to allow a second attempt.

As soon as you have submitted the Course MCQ, you are asked to email admin@premiercollege.com to let us know that you have completed the course.

Certificates will be posted out within 10 days of successful course completion

 Course Enrolment Details

Each participant is enrolled for 60 days and are given this period in which to complete the course and the end of course assessment.

Emails will be sent automatically to participants with the final 15 days of the course to remind them to complete the course or to ask for an extension.

If one has problems with completing the course in 60 days, they are asked to email admin@premiersportscollege.com for an extension. The request must arrive before the 5th last day of enrolment.

Purchasing Information

Please go to the college home page and on the top right hand corner ensure you select your correct location as this will give one the choice of paying by Euro, Sterling or Dollar. This course can be purchased module by module (€99.00 per module)  or the full course can be purchased for €850.00. To purchase the course in full go and click here

For those who wish to purchase this course or module purchasing is done via PayPal and therefore all transactions remain private and confidential to the client/student.

Pay and Enrol

Fee for DSC12 – Mod 2 Warm-up, Cool-down and Flexibility Development: $110.00
Or Pay for full course
Fee for DSC1 – International Diploma In Strength and Conditioning: $950.00