PHYSICAL EDUCATION NOTES

1ST term

4th ESO

UNIT 2: THE WARM-UP: the first thing to do everyday

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.

lesson, a match, etc.

Why is it so important to warm up? We warm up:

• To avoid injuries

• To prepare the body and the mind for more intense physical activity and succed

Effects in the body

- Activates the cardiovascular system: increases the heart rate (pulse), heartbeats 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, reduces anxiety and increases motivation

Phases of the warm-up.

It´s commonly accepted that we can talk about two kind of warm-up:

General warm-up : in which we move the whole body no matter the main activity we are preparing for. It does not focus on a specific part of the body, but in the whole body

Specific warm-up : it focuses on the parts of the body involve in the sport or physical activity we are going to do. This warm-up includes exercises similar to the ones we need to do afterwards and it´s highly recommended to use instruments or materials involve in the sport such as balls, rackets, etc.

In our classes we usually are going to perform a general warm-up if the next activity is quiet, for instance before body expression, dance, etc. If don’t, we are doing a specific and activity related warm-up.

We are going to consider the next phases in both warms-up

Pulse raising activity : exercises to increase the heart rate and muscle temperature (jogging, walking, slow bike, skate,).

Mobility: we try to move every joint so that we can gently increase our range of motion (also known as ROM). Following an order is advised.

Stretches : these allow us to rest before the last phase and go on with the raise of ROM preparing specifically the ligaments.

Intense activity : it involves strength exercises, speed exercises and coordination exercises related to the skills we’ll need afterwards.

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 a 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.

Videos relatedwithwarm-up

Simple exeercices

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

Science says

https://www.youtube.com/watch?v=XeEIoGMldyc

benefits of warming up

https://www.youtube.com/watch?v=zMReVEkdEnI