Warm up, Main activity and Cooldown 1ºESO Secciones
WARM UP, MAIN
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.
We warm up for 3 reasons:
1. To prevent injury.
2. To improve performance.
3. To prepare psychologically for the event.
GRADUALLY RAISES BODY
TEMPERATURE AND HEART
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
It avoids injuries in the respiratory system
rising the heart and respiratory rate and blood
circulation. Therefore the body is prepared for a
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…
HOW TO WARM UP?
A complete warming up has several stages
HOW TO WARM UP?
5’ starting up: activities
such as walking, long
distance running, riding an
5’ stretching of the
5’ joint mobility.
Different joints are worked
on from the neck to the
10’ exercises related to the
activities we are 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
General part. Specific part
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.
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.
SHOULD EVERYBODY WARM UP IN
THE SAME WAY?
THE AGE. Kids and young people need more time,
why?. Because their physical condition are better, but
their muscle need less time to warm up.
THE SPORT. The warming up will be different for an
aerobic sport such as running or for an anaerobic one
THE PHYSICAL CONDITION. A person who trains
little 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
needs more time to adapt to the effort.
THE ROOM TEMPERATURE. When it is cold, the
warming up takes more time.
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
2. It may vary depending on why they are training
• To lose Weight
• To win a world title
• Rehabilitation after injury
• Improve current fitness
• Physical education class
The cool down gradually returns the
body to its normal temperature and the
working pulse rate to the resting pulse
It helps to prevent stiffness and soreness
in the muscles by dispersing lactic acid.
In order to return the pulse to its
resting rate, a similar activity could
be used as the one to warm-up.
1. What are the three stages of
a training session?
2. Why must you do a warm up?
3. Describe all the ways a warm
up helps you.
4. How to warm up?
5. Should everybody warm up in
the same way?
6. Why is cool down important
after physical exercices?