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Teoría sobre el calentamiento


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Teoría sobre el calentamiento

  1. 1. UNIT 1 THE WARM-UP
  2. 2. What’s a warm-up? <ul><li>A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles , the heart rate , blood pressure and body temperature for physical activity </li></ul>
  3. 3. Before doing any physical activities or sports, you must have a warm-up session .
  4. 4. <ul><li>ALWAYS WARM-UP FIRST </li></ul><ul><li>AND COOL DOWN AFTERWARDS </li></ul>
  5. 5. Why? <ul><li>Warm-up – gradually gets your body ready for the training. </li></ul>There are three main reasons
  6. 6. <ul><li>It increases the temperature of your body, </li></ul>and increases blood flow to the muscles.
  7. 7. 2) It s tretches the muscles and moves the joints so you are ready for the job, and less likely to injure yourself.
  8. 8. <ul><li>3) It c oncentrates the mind on the training or sport. </li></ul>
  9. 9. <ul><li>You should warm up your cardiovascular system first. </li></ul><ul><li>Do some gentle exercise like jogging, until you are out of breath. </li></ul><ul><li>Then stretch. </li></ul>
  10. 10. THE MAIN BENEFITS OF A PROPER WARM-UP <ul><li>1. Increased muscle temperature. </li></ul><ul><li>A warmed muscle both </li></ul><ul><li>contracts more forcefully </li></ul><ul><li>and relaxes more quickly. </li></ul>
  11. 11. 2. Increased body temperature. <ul><li>This improves muscle </li></ul><ul><li>elasticity, also reducing </li></ul><ul><li>the risk of strains and pulls. </li></ul>
  12. 12. 3. Blood vessels dilate. <ul><li>This reduces the resistance to blood flow and lowers stress on the heart. </li></ul>
  13. 13. 4. Improved range of motion. <ul><li>The range of motion around a joint is increased. </li></ul>
  14. 14. 5. Mental preparation
  15. 15. THE PRINCIPLES OF THE WARM-UP <ul><li>TOTALITY: you should warm up all parts of your body: arms, legs, trunk and neck. </li></ul><ul><li>SPECIFITY: chose the exercises depending on the physical activity you are going to do later. </li></ul><ul><li>PROGRESSION: steadily increase the intensity and difficulty of the exercises. </li></ul><ul><li>TIME: the warm-up tends to last for ten minutes or longer. </li></ul>
  16. 16. PARTS OF THE GENERAL WARM-UP <ul><li>1) Aerobic activity </li></ul>2) Joint movements 3) Stretching
  17. 17. <ul><li>Aerobic activity . </li></ul><ul><li>You should engage in at least five minutes of aerobic activity such as jogging, jumping rope,walking or running exercises or any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping). </li></ul>
  18. 18. <ul><li>2) Joint movements . </li></ul><ul><li>Move or rotate your joints , starting either from your toes and working your way up, or from your fingers and working your way down. </li></ul>
  19. 19. You should move the following joints (in the order given, or in the reverse order): <ul><li>fingers </li></ul><ul><li>wrists </li></ul><ul><li>elbows </li></ul><ul><li>shoulders </li></ul><ul><li>neck </li></ul><ul><li>trunk/waist </li></ul><ul><li>hips </li></ul><ul><li>knees </li></ul><ul><li>ankles </li></ul><ul><li>toes </li></ul>
  20. 20. <ul><li>3) Stretching </li></ul><ul><li>You should engage in some slow, relaxed, static stretching. Hold each stretching exercise for 20-30 seconds. </li></ul>
  21. 21. You should stretch the following muscles <ul><li>sides (external obliques) </li></ul><ul><li>neck </li></ul><ul><li>forearms and wrists </li></ul><ul><li>triceps </li></ul><ul><li>chest (pectoralis major) </li></ul><ul><li>buttocks (gluteus) </li></ul><ul><li>groin (adductors) </li></ul><ul><li>thighs (quadriceps and abductors) </li></ul><ul><li>calves (gastrocnemius and soleus) </li></ul><ul><li>shins (tibialis anterior) </li></ul><ul><li>hamstrings (rectus femoris) </li></ul>
  22. 22. Finally <ul><li>Your warm-up should last for 10 to 15 minutes. </li></ul>