PARTS OF THE PHYSICAL
WARM-UP (10´ - 15´)
MAIN PART (25´- 30´) Main activities and exercises
COOL DOWN (10´)
The aim is to prepare the body for workout or
Why do we warm up?
To prepare our body physically and psychologically for
the physical activity
To increase blood flow to the muscles (oxygen) and the
To reduce the risk of injury
To achieve optimal performance.
TYPES OF WARMING UP
GENERAL: for all types of pyshical activity
ESPECIFIC: related to the physical activity or sport
you are going to practise.
MOBILITY EXERCISES prepare joints for the
CARDIOVASCULAR EXERCISES (Dinamic
stretching and mobility): prepare joints and muscles.
It increase the body temperature.
PULSE RAISING EXERCISES (Running, jogging,
games): raise gradually the heart rate and prepare
WARM UP STAGES
CARDIOVASCULAR EXERCISE (a low intensity race for
increasing heart rate)
MOBILITY EXERCISES (prepare joints for the activity,
range of motion)
STRETCHING (prepares the main muscles for the
PULSE RAISING EXERCISES (this games raise the
heart rate gradually and prepare energy system for the
Make sure your warm-up does the following:
Increases the heart rate
Increases breathing rate
Elevate body temperature
Utilizes muscles you use in the activity
Let you move your joints better.
FACTORS AFFECTING THE WARM
ENVIRONMENT: a longer warm-up if it is cold.
TOME OF DAY: morning, afternoon or evening.
INTENSITY OF SESSION/SPORT.
ABILITY LEVELS: a sedentary or unfit person
needs longer warm up than a fit or sport person
AGE: adults need to warm up more than children