Warm up, stretching & injury prevention

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Warm up, stretching & injury prevention

  1. 1. Working within your limits
  2. 2.  The warm up exercise protects the muscles, joints & heart from doing too much, too soon & so prevent the risk of injury Prepares the body physiologically for exercise by increasing body temperature, stretching ligaments & muscles, & increasing flexibility
  3. 3.  Performing sharp movements on cold joints & muscle tissue is one of the most common caused of sports injury Muscle perform better & are less prone to injury when truly warm up Progressing gradually with all new exercise programs allows the muscles to become accustomed to the new activity
  4. 4.  Increase the blood flow to the muscles Increase muscle elasticity Speed up the nerve message system from the brain to the limbs Lubricate the joints Gently raise the heart rate Increase mental alertness Increase the core body temperature
  5. 5. If devising your own warm up, make sure you includethe following elements: Use light jogging/ walking to raise the temperature &breathing rate (2-3min) When you feel warmer, stretch the muscles you’regoing to be using Rehearse the activity that is to follow by gentlypracticing the moves you will be doing & mobilizing thejoints & limbs involved (1-2min)
  6. 6.  The cool down aims to reduce any tension in the muscle as a result of the workout & it is also an excellent time to relax & improve your flexibility
  7. 7.  Prevents pooling of the blood & enables the body to cool & return to a resting state To circulate lactic acid (toxic to the muscle) to the liver
  8. 8. i. The from 5-10 min to cool down after working outii. Engaged in relaxing forms of exercise.iii. Activities can include slow jogging, walking & stretching exerciseiv. Check heart rate which should show recovery from acceleration during the work out.
  9. 9. Stretching during the warm up should be designed toprevent injury, prepare the body for more vigorousactivity to follow & maximize performance through therange of movement required Elongates muscle tissues Muscle tissue that has been warmed & stretched iscapable of greater work out-put Allows muscle tissue to work through full ROM with adecreased incidence of tissue damage
  10. 10. Stretching during the cool down phase of the activityshould be regarded for the purpose of increasing muscleelasticity Stretching out all the major working areas of the bodyafter intense exercise helps prevents muscle soreness(D.O.M.S)
  11. 11.  The first step in preventing injuries associated with physical activity involves designing a well-planned fitness program Avoid movements which is not suitable for your fitness level DON’T do dangerous movement/exercise
  12. 12.  Warm Up & Stretching (10-15 minutes) Cardio (20-30 Minutes) Cooling Down (5-10 Minutes)
  13. 13.  Start slowly & progress gradually with any new exercise program Make sure you warm up properly before every workout Static stretch all major muscle groups before any fast, full range of movement exercising Protect your spine & lower back Do a balance of extension & flexion exercises for spinal mobility
  14. 14.  Exercise gradually 3-5 times/week for a minimum 20 min each time Drink a glass of cold water every 20 min of vigorous exercise to prevent dehydration Include a cool down & stretching after exercise program
  15. 15.  Include cardiovascular, muscle toning, flexibility & spinal mobility work in your program Wear good quality exercise shoe Eat low fat, high complex carbohydrate diet Vary your activity to beat boredom
  16. 16.  Stretch your muscle beyond the point of pleasant comfort Exercise vigorously in a very humid of very hot climate Hold your breath during physical activity Hyperventilate during exercise or at rest Work through pain Exercise through illness or injury
  17. 17.  Stand still immediately after vigorous activity Exercise on hard concrete surface Exercise in crowded and poorly ventilated rooms Performs any danger exercise Sacrifice quality for quantity. Never exercise through fatigue
  18. 18. Working within your limits

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