2 Warm Up

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2 Warm Up

  1. 1. <ul><li>Why Warm Up (WU)? </li></ul><ul><li>To Prepare the body and mind for exercise to follow </li></ul><ul><li>To improve performance </li></ul><ul><li>To protect against injury </li></ul>
  2. 2. <ul><li>COMPONENTS OF A </li></ul><ul><li>WARM UP </li></ul><ul><li>The 3 main physical parts are the: </li></ul><ul><li>Joints </li></ul><ul><li>Heart & Lungs </li></ul><ul><li>Muscles </li></ul><ul><li>Plus neuromuscular activity </li></ul><ul><li>(brain-body) </li></ul>
  3. 3. <ul><li>The body adapts progressively </li></ul><ul><li>There should be no sudden burst of activity </li></ul><ul><li>Whole body approach </li></ul><ul><li>Small movement – full range of movement </li></ul><ul><li>Should be related to the activity to follow </li></ul><ul><li>JOINTS </li></ul><ul><li>Loosening joints to allow the synovial fluids surrounding the joint to be lubricated </li></ul><ul><li>It allows the joint to move freely like the oil in the engine car </li></ul>How to warm up (1)
  4. 4. <ul><li>Heart & Lungs </li></ul><ul><li>The heart is a pump </li></ul><ul><li>Pump needs to work more efficiently </li></ul><ul><li>H & L should be prepared for more strenuous activity </li></ul><ul><li>Heart needs to pump blood faster to the working muscles </li></ul><ul><li>Increase intensity gradually. </li></ul>How? By performing movements which make you work harder, either at a low level using whole body movements, or by large movements involving large muscle groups. As the muscles work harder the heart also has to work harder to pump more oxy blood to them. This increases HR. How to warm up (2)
  5. 5. <ul><li>Stretching exercises should take into account the following areas of the body: </li></ul><ul><li>Neck </li></ul><ul><li>Arms </li></ul><ul><li>Chest </li></ul><ul><li>Legs </li></ul><ul><li>Shoulders </li></ul><ul><li>Gluteals / hips </li></ul><ul><li>Back </li></ul>Stretching Refer to next sessions stretching PowerPoint How to warm up (3)
  6. 6. <ul><li>WU should allow participants to work within 20 bpm of training HR zone </li></ul><ul><li>Consider the air temperature </li></ul><ul><li>Consider groups ability </li></ul><ul><li>A warm up that is too complex can take HR into the training zone </li></ul><ul><li>Appropriate motivation from the leader, will control those too eager </li></ul><ul><li>How Long? Fitness levels will affect the Warm Up duration </li></ul><ul><li>A fitter person will take longer to get HR up </li></ul><ul><li>An unfit person will take a short time to raise HR </li></ul><ul><li>Combination of mobility & pulse raising activities will decrease overall length of time for fitter person </li></ul>Warm up intensity HR = Heart rate
  7. 7. <ul><li>Student Activity </li></ul><ul><li>Plan a three minute warm up, containing the following: </li></ul><ul><li>3 mobilisation of joint exercises </li></ul><ul><li>pulse-raising activities </li></ul><ul><li>3 muscle stretches </li></ul>
  8. 8. Warm up Routine MJ1 15secs MJ2 15secs MJ3 15secs Pulse raiser 1min 30 secs S1 15secs S2 15secs S3 15secs

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