CYQ Gym Instructor

Session 4The Warm Up Theory

Session Objectives

• To identify the components of an effective warm up.

• To explain the purpose of each component.

• To describe the physiological changes occuring.

• To watch a demonstration CV Pulse Raiser video

General Warm Up

• Uses continuous rhythmic movements using large muscle groups.

• Suitable for non specific whole body workout.

• Usually performed on :• A bike • A cross trainer• A treadmill• A rowing Machine (advanced)

Specific Warm Up

• Related to a specific activity to be performed.• A person who is going to weight train would

follow patterns to be used in the workout.• Mobility – Small squats, upright rows etc• Pulse Raiser – 1-2 sets of approx 8 exercises

that uses specific muscle groups. • Using light resistance and high

repetitions (15-25 reps)

Components of a Warm Up

• A warm Up Should consist of the following components:

• Mobility Exercises• Pulse Raising Exercises • Preparatory Stretches• Re-Warm

Mobility Exercises

• Mobility exercises prepare joints by stimulating the synovial membrane to release synovial fluid into the synovial capsule.

• This acts as a lubricant and helps with shock absorption.

• “To Loosen and Limber the Joints”

Mobility Exercises

• All mobility exercises should be performed in a controlled manner whilst maintaining the following posture:

• 1. Knees Soft• 2. Core Muscles Engaged• 3. Back in Neutral Alignment

• Most can be combined with the Pulse Raiser

Mobility - Joints

• Neck• Shoulders• Waist • Hips• Knees

• Constant coaching points need to be given and mirrored demonstrations starting on the right side. No more than 8 reps per joint.

Mobility- Assessment

• 1. Say why you are performing mobility (to loosen and limber the joints)

• You must point to the area being mobilised.• You must use all coaching points.• You must demonstrate using 110% technique.• You must use mirror imaging.• You must use observation/correction.

Pulse Raising Exercises

• Pulse Raising exercises should aim to gradually raise the heart rate, increase body temperature and prepare energy systems.

• Avoid suddenly stressing the CV system.

• Should be low intensity, rhythmical, continuous and gradually increased to 40 – 60% of MHR

Pulse Raising Exercises

• PR allows the body to prepare:

• The Heart Rate• Stroke Volume • Nervous system• Respiratory system

• It is not a workout, it should be comfortable and not produce feelings of discomfort.

Pulse Raising Exercises

• Uses continuous rhythmic movements using large muscle groups.

• Suitable for non specific whole body workout.

• Usually performed on :• A bike • A cross trainer• A treadmill• A rowing Machine (advanced)

Preparatory Stretch

• Stretch all major muscles to be used in activity.

• ‘Static’ non moving stretches most suitable for the gym environment.

• It is important that stretching only takes place when the body temperature has been raised to 40-60% MHR and the joints are fully mobilised.

Preparatory Stretch

• Stretches to be held for 10 seconds.• Specific coaching points, mirrored

demonstrations and corrections to be given.

• All stretches should be performed whilst performing the following posture:

• Knees soft (or supporting knee if quads)• Core Muscles Engaged• Back in Neutral Alignement.

Preparatory Stretch• Stretches to be performed for final practical

assessment.• Hamstrings (back of thigh)• Adductor (inner thigh)• Quadriceps (Front of thigh)• Gastrocnemius (calf)• Latissimus Dorsi (sides)• Triceps (back of arm)• Pectoral (chest)• Trapezius (upper back)

Stretching - Assessment

• 1. Say why you are performing a short stretch (to help prevent injury)

• You must point to the area being stretched.• You must use all coaching points.• You must demonstrate using 110% technique.• You must use mirror imaging.• You must use observation/correction.

Re-Warm

• After stretching has been performed the HR and body temperature goes down again.

• For CV workout use the machine to be used to rewarm

• For Resistance a light set of resistance exercises would be appropriate.

Duration Of Warm Up

• There are no set in stone guidelines however a reasonable time would be 10 – 15 minutes depending on the clients fitness levels and ability.

• Mobility - 1/2 mins• Pulse raiser - 5 mins• Short stretch – 6 mins• Re-warm – 2/3 mins

Factors Affecting the Warm Up

• Environment – Longer if very cold• Time of Day – Some clients work better in the

mornings some in the evenings.• Intensity of session – If very demanding or

challenging more time should be spent optimising performance.

• Ability Levels – de-conditioned, sedentary and unfit individuals will require longer for the body systems to activate.

Demonstration Warm Up

• Watch Video and delivery by qualified instructor.

Summary

• Purpose is to prepare the body for workout.• Should consist of mobility, PR and stretching.• Mobility can be combined with PR.• Choice of machine should reflect client ability.• Some stretches can be performed on the

machine.• The length of warm up is approx 10 – 15 mins.• Several factors affect the warm up structure and

duration.