Unit II: Elements of

Good Fitness Program

- Cool Down

A Learning Guide
Cool-Down Phase
Cool Down is an opportunity for your body to recover from the demands of
physical activity of your conditioning phase.

• Microtears refer to tiny tears or disruptions in muscle fibers or other

tissues caused by physical stress or strain.

• Blood pooling is the accumulation of blood in a particular area of the

body, typically due to impaired circulation or gravity. It commonly
occurs in the legs and feet when blood fails to return efficiently to the
heart, often resulting in swelling, discomfort, and discoloration. This
can happen after prolonged periods of standing or sitting, as well as
during or after intense physical activity.

Overall, incorporating a cool down into your exercise routine SHOULD BE done
in promoting recovery and reducing the risk of injury.
COOL-DOWN GUIDELINES
ACSM recommends a cool-down of 5-10 minutes of light
01 to moderate activity after a vigorous workout.

The cool-down usually consist of a gradual reduction of

02 effort and intensity (i.e. running to slow jog to walking,
then gentle stretches)
Cool-down should include slow movement of joints through their
03 range of motion such as flexibility and stretching exercises.

04
ACTIVE ISOLATION STRETCHING

Active isolation training (AIS) is one of the

AIS technique allows the body to repair and
methods of stretching is designed to
prepare for daily activity.
increase the range of movement of a joint.

The AIS involves the method of holding the

stretch for only two seconds.
Rules for AIS
● Hold stretch for 2 seconds

● Control your movement

● Exceed previous rom by a few degree

● Exhale on contraction l Repeat 8-10 times

ACTIVE ISOLATION STRETCHING
EXERCISES
(adapted from Baker, S. (n.d.). Active isolated stretching.)
 01

. Knee to Chest
Muscles Stretched: Low Back and Gluteus Maximus
 02

. Knee Across
Muscles Stretched: Gluteus Medius and Minimus, Lateral Hip, Piriformis
 03
. Hamstring
(Bent Knee/Straighten
Leg)
Muscles Stretched: Hamstring
04

. IT Band
05

. Adductor
06

. Butterfly
07

. Psoas
08

. Chest Stretch
09

. Anterior Deltoid Stretch

10
. Rhomboid Rotator Cuff
Stretch
11

. Tricep Stretch
12

. Neck Side Extension

13

. Neck Rotation
 Cool Down
Exercise Video
Link
https://youtu.be/yJMfniF-jWM

Note: Press ‘skip verification’

Resources
• American College Of Sports Medicine. (2014). ACSM’s guidelines for exercise testing and
prescription (9th ed.). Wolters Kluwer/Lippincott Williams & Wilkins Health.

• Baker, S. (n.d.). Active isolated stretching. Retrieved: https://bristolmassage.co.uk/wp

content/uploads/2016/01/Hope-on-a-Rope_AIS_INTRO.pdf

• Mattes, A. (1996). Active isolated stretching. Retrieved: https://doi.org/10.1016/S1360-

8592(96)80012-X
THANK YOU!

Note: Prepare for the quiz.