WARM UP, MAIN ACTIVITY AND

COOLDOWNPHYSICAL EDUCACION

WARM UP The warming up is the initial part in any

session of training. It prepares the body for later efforts.

The warming up will favour the performance and will avoid injury.

WARM UP

We warm up for 3 reasons:

1.1. To prevent injury.To prevent injury.

2.2. To improve performance.To improve performance.

3.3. To prepare psychologically for the eventTo prepare psychologically for the event.

GRADUALLY RAISES BODY TEMPERATURE AND HEART RATE

WHY WARMING UP? It avoids injuries in the locomotor system

such as sprains or fibre fractures. It favours the rise of muscle temperature improving the muscle elasticity, the coordination, the rhythm and the attention.

It avoids injuries in the respiratory system rising the heart and respiratory rate rising the heart and respiratory rate and blood circulation. Therefore the body is prepared for a greater effort.

It improves the performance: strength, endurance, speed and elasticity are improved after an adequate warming up.

It improves motivation and concentration. The person starts to know the sport facilities, to adapt to our environment…

HOW TO WARM UP?

A complete warming up has several stages

HOW TO WARM UP?

5’ starting up5’ starting up: activities such as walking, long distance running, riding an exercise bike…

5’ stretching 5’ stretching of the main muscles

5’ joint mobility5’ joint mobility. Different joints are worked on from the neck to the ankle

10’ exercises related 10’ exercises related to the activities we to the activities we are going to carry are going to carry out.out. For example, in basketball we will make ball exercises: dribbling, throw the ball… Before the training or game we will rest for 5 to 10 minutes.

General part. Specific part

What should be included in a warm up ?

Cardiovascular warm up- You start with this, which raises the pulse rate. Can include easy cycling, skipping, slow swimming, easy jogging and walking.

Stretching- This forms the second phase of the warm up.

1. STATIC- Easy stretches which are held for about 10-20 secs. These should be related to the main activity.

BOB ANDERSON´S STRETCHING

Be careful!

It´s dangerous

JOINT MOBILITY

SHOULD EVERYBODY WARM UP IN THE SAME WAY?

THE AGE. Kids and young people could Kids and young people could warming up more timewarming up more time, why?. Because their physical condition are better, but their muscle but their muscle need less time to warm upneed less time to warm up.

THE SPORT. The warming up will be different for an different for an aerobic sport such as running or for an anaerobic aerobic sport such as running or for an anaerobic one such weight-lifting.

THE PHYSICAL CONDITION. A person who trains little time will become tiredlittle time will become tired in a faster way so he or she will warm up with less intensity.

THE TIME OF THE DAY. In the morning the body . In the morning the body needs more timeneeds more time to adapt to the effort.

THE ROOM TEMPERATURE. When it is cold, the warming up takes more timemore time.

THE MAIN ACTIVITY

The main activity may take a variety of forms.1. It may vary in terms of training session e.g.

• Interval training

• Continuous Training

• Fartlek Training

• Circuit Training

• Weight Training

• Aerobics

2. It may vary depending on why they are training e.g.

• To lose Weight• To win a world title• Rehabilitation after injury• Improve current fitness• Physical education class

COOL DOWN

COOL DOWNThe cool down gradually returns The cool down gradually returns the body to its normal the body to its normal temperature temperature and the working pulse rate to the resting pulse rate.

It helps to prevent stiffness and It helps to prevent stiffness and soreness in the musclessoreness in the muscles by dispersing lactic acid.In order to return the pulse return the pulse to its resting rate, a similar activity could be used as the one to warm-up.

IT´S A JOKE

Everybody needs to warm up

QU

ESTION

S ABOU

T WARM

UP

1. WHICH IS THE DEFITION OF WARMING UP?2. WHY MUST YOU ‘WARM UP’?3. WHICH PARTS HAS THE WARM UP GOT?4. WRITE AN EXAMPLE OF WORKING IN THE

GENERAL PART OF WARM UP.5. HOW MUST BE THE WARM UP ACCORDING

TO: Age: The sport: The physical condition: The time of the day: The room temperature:6. HOW LONG IS AN IDEAL WARMING UP?7. HOW MANY WILL BE YOUR HEART RATE

DURING THE WARM UP?

QUIZ