2. 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.
3. 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
4. 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 raterising 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…
5. HOW TO WARM UP?
A complete warming up has several stages
6. HOW TO WARM UP?
5’ starting up5’ starting up:
activities such as walking,
long distance running, riding
an exercise bike…
5’ stretching5’ stretching of the
main muscles
5’ joint mobility5’ joint mobility.
Different joints are worked
on from the neck to the
ankle
10’ exercises related to10’ exercises related to
the activities we arethe activities we are
going to carry out.going to carry 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
7. 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.
8. 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.
16. SHOULD EVERYBODY WARM UP IN
THE SAME WAY?
THE AGE. Kids and young people could warmingKids and young people could warming
up more timeup more time, why?. Because their physical condition
are better, but their muscle need less time to warmbut their muscle need less time to warm
upup.
THE SPORT. The warming up will be different for andifferent for an
aerobic sport such as running or for an anaerobicaerobic 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.
17. 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
19. COOL DOWN
The cool down gradually returnsThe cool down gradually returns
the body to its normal temperaturethe body to its normal temperature
and the working pulse rate to the
resting pulse rate.
It helps to prevent stiffness and sorenessIt helps to prevent stiffness and soreness
in the musclesin the muscles by dispersing lactic acid.
In order to return the pulsereturn the pulse to its
resting rate, a similar activity could
be used as the one to warm-up.
21. QUESTIONSABOUTWARMUP
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