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What is it?

Warm up is known as the sequential and progressive exercises done before the main

activity to prepare the body for the physical activity the person is going to do. These

exercises should be done before beginning any physical activity like training, a P.E. class, a

match, etc.

THE WARM UP In 1º and 2º of ESO we saw what a warm up is and the parts of a warm up; this year we are

going to do a little review and we will learn more interesting things about it. This year we will

also have to know how to create and do our own general and specific warm up.

Effects in the body

- Activates the cardiovascular system: increases

the heart rate (pulse), heart beats are more

powerful, which means that more blood is circulating

and more oxygen can be taken to muscles.

- In the breathing system: it makes you breathe

faster and deeper (higher breathing frequency);

therefore there is more oxygen for the body.

- Activates the muscular system: raises the

temperature which allows the muscle to work faster

and more effectively.

- Activates the neural system: There is better

coordination so it prepares the body for the specific

movements and sport techniques.

- Psychologically, it helps with a better disposition,

concentration and motivation.

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Specific warm up examples

- Shooting, passing, fast races… for a football

player.

- Games, relay races, sprints in a physical

education class.

- Short and fast races, bouncing and passing

the ball, shooting baskets…for a basketball

player.

- Pedaling for a cyclist.

Types of warm up

The type of warm up that has to be done varies. It is important to consider the type of

physical activity or sport that you are going to do afterwards and adapt your warm up

exercises to it. For example, the warm up for a PE class that involves a lot of running is not

the same as the warm up for a handball class or a hockey match or soccer training. We can

divide the warm up into a general part and a specific part.

General Warm up: we do exercises for the most parts of the body, no matter what is the

main activity it does not focus on a certain part of the body, but on the whole body.

First we start doing general movements (jogging, jumping, hopping…) trying to alternate

exercises to use all the body, then we do general exercises for joint mobility and stretching

and finally we do more intense activities followed by the specific warm up.

Specific warm up: It focuses on the parts of the body involved in the sport or exercise we

are going to do. This warm-up includes exercises similar to the movements of the sport or

physical activity we are going to do after but with less intensity.

Methodology

- Always start with a continuous slow race, to prepare the body and increase temperature.

- It should be varied. It should involve all the main muscles, joints and variety of

movements.

- Do not get tired, don’t make too many repetitions of each movement and alternate the

parts of the body you are moving.

- It should last between ten and twenty minutes.

- The rhythm should be progressive (from low to high intensity exercises)

- It should be adapted to the sport or activity that is going to follow, but also to the age

and physical condition.

- After warming up try to begin with the sport practice in no more than 6-10 minutes. Avoid

getting cold.

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o Watch this video on YouTube and answer the questions:

http://www.youtube.com/watch?v=K2v8XX-4Tjs&feature=related

1. The first thing you see that the players are doing is (choose the right option):

a) Running forwards c) Running sideways

b) Running backwards d) Laying down

2. Which joint are they moving next?_______________________________________

3. What is the last thing they do?__________________________________________

o Watch this video on YouTube and answer the questions:

http://www.youtube.com/watch?v=AW1RNkryf1k&feature=related

1. Is it a general or a specific warm up? Explain why.

2. Why are the “walking on the heels and toes exercises” good for?

3. Write the exercises done by the two girls and classify them in the 3 parts of the warm up.

General movement Moving joints & stretching Intense exercises

WARM UP WORKSHEET

NAME: GROUP: DATE:

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Name and last name: _________________________________ Course_____

Think in a sport and design a general and a specific warm-up. Don´t forget to follow a right order,

describe the exercises and write short and precise commands.

PHASE 1: GENERAL MOVEMENT & INCREASING HEART RATE

PHASE 2: JOINT MOBILITY & STRETCHING

MOVING JOINTS STRETCHING

WORKSHEET “GENERAL & SPECIFIC WARM-UP”

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PHASE 3: INTENSE OR STRONG ACTIVITIES- GAMES

Description Picture

SPECIFIC WARM UP – SPORT: _________________________