Athletics & Wellness
Grade 7
45 min
Injury Prevention 101: Warm-Ups and Cool-Downs
This lesson teaches you how to properly warm up before and cool down after physical activity. Learning these simple routines is one of the best ways to prevent common injuries and help your body recover faster!
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What & Why
Think of your muscles like a rubber band. If you try to stretch a cold rubber band, it might snap! But if you warm it up a little, it becomes much more flexible. Your muscles work the same way.A Warm-Up is a series of light exercises and dynamic stretches you do before activity. It gradually increases your heart rate, blood flow, and body temperature, preparing your muscles, joints, and nervous system for the main event.A Cool-Down is a series of light exercises and static stretches you do after activity. It helps your heart rate and breathing return to normal slowly, prevents muscle soreness, and improves flexibility.
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Example 1 — Dynamic Warm-Up for Soccer
Before hitting the field, you need to get your body ready to run, kick, and change direction. A dynamic warm-up involves active movements that mimic the sport.Light Jog (2-3 minutes): Jog around the field to get your blood flowing.High Knees (30 seconds): Run in place, bringing your knees up towards your chest.Butt Kicks (30 seconds): Run in place, trying to kick your heels towards your glutes.Walking Lunges (10 per leg): Take a big step forward and lower your hips until both knees are bent at a 90-degree angle.Arm Circles (10 forward, 10 backward): Stand with feet shoulder-width apart and make big circles with your arms.
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Example 2 — Static Cool-Down for Running
After a long run or track practice, your muscles are warm and ready to be stretched. A static cool-down involves holding stretches to increase flexibility and help muscles relax.Light Walk (3-5 minutes): Don't just stop! Walk slowly to let your heart rate come down gradually.Quadriceps Stretch (Hold 30 seconds per leg): Stand on one leg (hold onto something for balance), and pull your other heel up towards your glute, feeling a stretch in the front of your thigh.Hamstring Stretch (Hold 30 seconds per leg): Sit on the floor with one leg straight and the other bent. Gently lean forward over the straight leg until you feel a stretch.Calf Stretch (Hold 30 seconds per leg): Stand facing a wall, place your hands on it, and step one foot back, keeping the leg straight and the heel on the floor.
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Beginner
What is the primary purpose of a warm-up?
A.To gradually prepare the body for physical activity.
B.To build muscle strength as quickly as possible.
C.To cool the body down after a workout.
D.To hold deep stretches for a long time.
Beginner
You arrive a little late to soccer practice and your team is already doing drills. What is the BEST thing to do?
A.Jump right into the drill so you don't miss any more practice.
B.Tell the coach you can't practice because you're late.
C.Do a quick 5-minute dynamic warm-up on the side before joining the drill.
D.Sit on the bench and do some static toe touches.
Beginner
Which type of stretching is most appropriate for a cool-down?
A.Dynamic stretching (stretching with movement)
B.Static stretching (holding a stretch for 20-30 seconds)
C.Ballistic stretching (bouncing into a stretch)
D.No stretching is needed after a workout.
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