Explanation of the warming up for students of 4 grade Secondary

1. WARMING-UP
PHYSICAL EDUCATION LESSONS
San Antonio de Padua
Cáceres

2. PARTS OF THE PHYSICAL
EDUCATION SESSION
 WARMING-UP (10´ - 15´)
 MAIN PART (25´- 30´) Main activities and exercises
 COOLING DOWN (10´)

3. WARMING-UP
 Its aim is to prepare the body for workout or
physical activity.
 Why do we warm up?
 To prepare our body physically and psychologically for
the physical activity
 To increase blood flow (haert rate) to the muscles
(oxygen), increasing the respiratory frecuency.
 To increase the body temperature.
 To reduce the risk of injury
 To achieve optimal performance.

4. TYPES OF WARMING UP
 GENERAL: for all types of pyshical activity
 ESPECIFIC: related to the physical activity or sport
you are going to practise.

5. WARM-UP STAGES
(fist example)
 MOBILITY EXERCISES prepare joints for the
activity
 CARDIOVASCULAR EXERCISES (Dinamic
stretching and mobility): prepare joints and muscles.
It increases body temperature.
 PULSE RAISING EXERCISES (Running, jogging,
games): raise gradually the heart rate and prepare
energy system.

6. WARM-UP STAGES
(second example)
 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
activity)
 PULSE RAISING EXERCISES (this games raise the
heart rate gradually and prepare energy system for the
upcoming activity)

7. Healthy conditions
 Make sure your warming-up keeps the following
rules:
 Increases the heart rate.
 Increases breathing rate.
 Elevate body temperatura.
 Use muscles that you´re goint to use in the main
activity
 Let you move your joints better.
 Finish the warming-up with 140 ppm (pulse rate/beats).

8. FACTORS AFFECTING THE
WARM UP
 ENVIRONMENT: a longer warm-up if it is cold.
 TIME 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 sporty person
 AGE: adults need to warm up more than children

9. HEART RATE
 Heart rate is the rhythm at which your heart beats.
 Measure the number of beats per minute.
 Can you keep a steady pace for a full minute? The
answer is no. Thus, at the time of taking our
pulsations to know what our heart rate (HR) is, we will
not count a full minute since in 60 seconds the rhythm
varies from second 1 to second 60, but we will count
less time since otherwise the measurement would not
be reliable.

10. How do we take our
pulse?
 In 15 seconds we measure our heart rate, and then we
multiply by 4.
 Example: To check your pulse at your wrist, place two
fingers between the bone and the tendon over your
radial artery (which is located on the thumb side of your
wrist). When you feel your pulse, count the number of
beats in 15 seconds. Multiply this number by four to
calculate your beats per minute.
 15 seconds: 34. 34x4: 136
 HR= 136 beats/minute

11. Where can we check our
heart rate?
 There are areas of the body where it is easier to
locate HR. The ones that interest us are 3:
 In your neck (carotid arteries).
 In your wrist (radial artery).
 In your chest (heart).
 Once the area in which we want to take the HR is
located, we will place the index and middle
fingers, never the thumb (since main arteries that
give us the beats pass through it), pressing lightly
on the area and we will count for 15 seconds..

12. KINDS OF HEART RATE
 Resting heart rate: when you have been sitting quietly for a
while or when you are sleeping.
 Target or Working heart rate: while exercising, you want to
elevete your heart rate to produce “training effect”
 Recovery heart rate: Is taken for 15 seconds during cool
down, 5 to 6 minutes after workout. Recovering to 120 beats
oer minutes or lower is important.
 Maximum heart rate: it is the limit of your . Workout should
never exceed maximun heart rate.
 Heart rate reserve: is the difference between your
maximum heart rate and your resting heart rate. Heart rate
reserve is most often used to estimate a person's ideal
training zones.