Warm-up and Cool-down <ul><li>Why Warm-Up/Cool-Down? </li></ul><ul><li>What are the benefits of Warm-Up/Cool-Down? </li></...
Warm-Up <ul><li>A  warm-up  is usually performed before participating in technical sports or exercising.  </li></ul><ul><l...
Why Warm Up? <ul><li>Prepare the body and mind before exercise. </li></ul><ul><li>Increase the body's muscle temperature t...
What are the benefits of a warm up? <ul><li>Increased speed of contraction and relaxation of warmed muscles. </li></ul><ul...
What are the Parts of an Effective Warm-Up? <ul><li>The  general  warm-up. </li></ul><ul><li>Warm-up s tretching . </li></...
The general warm-up is divided into two parts: <ul><li>Joint rotations </li></ul><ul><li>(Fingers and knuckles, wrists, el...
Warm-up stretching <ul><li>Static   stretching :  </li></ul><ul><li>(Back, sides (external obliques), neck, forearms and w...
Sport specific warm-up <ul><li>The same movements that will be used during the athletic event but at a reduced intensity. ...
How long to Warm Up? <ul><li>Should be relative to your level of involvement in your particular sport. </li></ul><ul><li>A...
Cool-Down <ul><li>Cooling down  or  warming down . </li></ul><ul><li>Easy exercise that will allow the body to gradually t...
Why Cool Down? <ul><li>Promote recovery and return the body to a pre exercise, or pre work out level. </li></ul><ul><li>He...
What are the benefits of a cool down? <ul><li>Aid in the dissipation of waste products - including lactic acid. </li></ul>...
What are the Parts of an Effective Cool Down ? <ul><li>Gentle exercise:  jogging or walking. </li></ul><ul><li>Stretching:...
How long to Cool Down? <ul><li>Cooling down should consist of the following: </li></ul><ul><li>5 to 10 minutes jogging/wal...
How to stretch before & after a run? Warm up exercises for running General exercises cool-down General exercises warm-up
Stretching
References <ul><li>http :// www.google.es / imghp?hl=es&tab=wi </li></ul><ul><li>http://www.flickr.com/search/?q=&l=cc&ct=...
<ul><li>Note: This material was prepared by Victor E. Rodríguez Rodríguez for the BilingualSection of Physical Education (...
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Warm up & cool-down

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Presentación Power Point warm-Up &Cool-Down para a Sección Bilingüe do IES. A Guía.

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Warm up & cool-down

  1. 1. Warm-up and Cool-down <ul><li>Why Warm-Up/Cool-Down? </li></ul><ul><li>What are the benefits of Warm-Up/Cool-Down? </li></ul><ul><li>What are the parts of Warm-Up/Cool-Down? </li></ul><ul><li>How long to Warm-Up/Cool-Down? </li></ul><ul><li>Exercises </li></ul>
  2. 2. Warm-Up <ul><li>A warm-up is usually performed before participating in technical sports or exercising. </li></ul><ul><li>A warm-up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity. </li></ul>
  3. 3. Why Warm Up? <ul><li>Prepare the body and mind before exercise. </li></ul><ul><li>Increase the body's muscle temperature to make the muscles loose, supple and pliable. </li></ul><ul><li>Prepare the muscles, tendons and joints for more strenuous activity. </li></ul><ul><li>Reduce the risk of injury. </li></ul>
  4. 4. What are the benefits of a warm up? <ul><li>Increased speed of contraction and relaxation of warmed muscles. </li></ul><ul><li>Dynamic exercises reduce muscle stiffness. </li></ul><ul><li>Greater economy of movement because of lowered viscous resistance within warmed muscles. </li></ul><ul><li>Facilitated oxygen utilization. </li></ul><ul><li>Facilitated nerve transmission and muscle metabolism at higher temperatures. </li></ul><ul><li>Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures. </li></ul>
  5. 5. What are the Parts of an Effective Warm-Up? <ul><li>The general warm-up. </li></ul><ul><li>Warm-up s tretching . </li></ul><ul><li>The sports specific warm-up. </li></ul>
  6. 6. The general warm-up is divided into two parts: <ul><li>Joint rotations </li></ul><ul><li>(Fingers and knuckles, wrists, elbows, shoulders, neck, trunk/waist, hips, legs, knees, ankles and toes) . </li></ul><ul><li>Aerobic activity </li></ul><ul><li>(Runnig,jogging, games, etc) </li></ul>
  7. 7. Warm-up stretching <ul><li>Static stretching : </li></ul><ul><li>(Back, sides (external obliques), neck, forearms and wrists, triceps, chest, buttocks, groin (adductors), thighs (quadriceps and abductors), calves, shins, hamstrings and instep) . </li></ul><ul><li>Dynamic stretching involves a controlled, soft bounce or swinging motion </li></ul>
  8. 8. Sport specific warm-up <ul><li>The same movements that will be used during the athletic event but at a reduced intensity. </li></ul><ul><li>Such sport-specific activity is beneficial because it improves coordination, balance, strength, and response time, and may reduce the risk of injury. </li></ul>
  9. 9. How long to Warm Up? <ul><li>Should be relative to your level of involvement in your particular sport. </li></ul><ul><li>A minimum of ten minutes. </li></ul><ul><li>Warming up should at least consist of the following: </li></ul><ul><li>- 5 to 10 minutes jogging - to increase body temperature </li></ul><ul><li>- 10 to 15 minutes static and dynamic stretching exercises - reduce muscle stiffness </li></ul><ul><li>- 10 to 15 minutes general and event specific drills - preparation for the session or competition. </li></ul>
  10. 10. Cool-Down <ul><li>Cooling down or warming down . </li></ul><ul><li>Easy exercise that will allow the body to gradually transition from an exertional state to a resting or near-resting state. </li></ul>
  11. 11. Why Cool Down? <ul><li>Promote recovery and return the body to a pre exercise, or pre work out level. </li></ul><ul><li>Help with the post exercise muscle soreness that is usually experienced the day after a tough work out. </li></ul><ul><li>Assist your body in its repair process </li></ul><ul><li>Helps all this by keeping the blood circulating </li></ul><ul><li>Prevent blood pooling and also removes waste products from the muscles. </li></ul>
  12. 12. What are the benefits of a cool down? <ul><li>Aid in the dissipation of waste products - including lactic acid. </li></ul><ul><li>Reduce the potential for DOMS. </li></ul><ul><li>Reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities. </li></ul><ul><li>Reduce the level of adrenaline in the blood. </li></ul><ul><li>Allows the heart rate to return to its resting rate. </li></ul>
  13. 13. What are the Parts of an Effective Cool Down ? <ul><li>Gentle exercise: jogging or walking. </li></ul><ul><li>Stretching: Static stretching and PNF stretching is usually best. </li></ul><ul><li>Re-fuel: Both fluid and food are important. </li></ul>
  14. 14. How long to Cool Down? <ul><li>Cooling down should consist of the following: </li></ul><ul><li>5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles </li></ul><ul><li>5 to 10 minutes static stretching exercises </li></ul>
  15. 15. How to stretch before & after a run? Warm up exercises for running General exercises cool-down General exercises warm-up
  16. 16. Stretching
  17. 17. References <ul><li>http :// www.google.es / imghp?hl=es&tab=wi </li></ul><ul><li>http://www.flickr.com/search/?q=&l=cc&ct=0&mt=all&adv=1 </li></ul><ul><li>http://en.wikipedia.org/wiki/Warming_up </li></ul><ul><li>http://www.dictionary30.com/meaning/Warmup </li></ul><ul><li>http://www.thestretchinghandbook.com/archives/warm-up.php </li></ul><ul><li>http://www.brianmac.co.uk/warmup.htm </li></ul><ul><li>http://k2.kirtland.cc.mi.us/~balbachl/wupcdwn.htm </li></ul><ul><li>http://www.teachingideas.co.uk/pe/contents.htm </li></ul><ul><li>http://www.allsportmedical.co.uk/first-aid-guides/Warm-Up-Cool-Down.aspx </li></ul>
  18. 18. <ul><li>Note: This material was prepared by Victor E. Rodríguez Rodríguez for the BilingualSection of Physical Education (English) of the IES. A Guía, Vigo. I used images from of http :// www.flickr.com / and http :// www.google.es / imghp?hl=es&tab=wi sites, and in all the images I have added their reference. In this work, I have also included portions of the text of the different sites, which are reflected in the bibliography at the end of the text . This material was elaborated for exclusively educational purposes and non-commercial uses. </li></ul><ul><li>Nota: Este material foi elaborado por Víctor E. Rodríguez Rodríguez para a Sección Bilingüe deEducación Física (inglés) do IES. A Guía de Vigo. Utiliceí imáxenes de lugares web ( http :// www.flickr.com / e http :// www.google.es / imghp?hl=es&tab=wi ) e en todas elas engadín a súa referencia. Neste traballo, tamén incluín porcións de texto de diferentes páxinas web, reflectidas na bibliografía ao final do texto. Este material foi elaborado con fins exclusivamente didácticos e sen uso comercial. </li></ul>
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