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Warm ups

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Warm ups

  1. 1. Warm-Ups http:// www.toursoperatorindia.com/Yoga/ img/shoulder_stretch.jpg Done by Blue House http://static.howstuffworks.com/gif/total-body-stretches- inner-thigh-and-hamstring-1.jpg
  2. 2. Why do we do Warm- Ups? Warming up properly before your exercise session has several benefits:
  3. 3. Reasons: • Avoid Injuries. It’s harder to injure a warm body than a cold one. Warm-ups lubricate your joints & disks and warm up muscles & tendons. • Increase Flexibility. If you sit all day, your muscles will be stiff when you get at the gym. Warm-ups increase your flexibility.
  4. 4. Reasons: • Review your Technique. Warm-ups with lighter weights let you review your technique. This way, when the weight gets heavy you can focus on pushing hard rather than how to push.
  5. 5. What kinds of Warm- ups are there? Static Stretches: Stretches that are on the spot ( E.g. Touching toes) ( DO THESE FOR WARM-DOWNS ONLY! )
  6. 6. What kinds of Warm- ups are there? http://www.clker.com/cliparts/c/d/b/ 4/1237561164541803332johnny_automat ic_riding_a_bike.svg.hi.png General Warm-ups: 5 min of jogging or on the exercises bike, light weight squats. Dynamic Warmups: leg kicks, butt kicks, high knees and squats/deadlifts. http://www.trojanwire.com/ images/leg-kicks-asu-style.jpg
  7. 7. What kinds of Warm- ups are there? http:// Specific Area Stretches: Stretches that www.toursoperatorindia.com/Yoga/ img/shoulder_stretch.jpg stretch specific areas of your body and muscles, like your biceps or calves.
  8. 8. What are Contra- Indicative Exercises? A contraindicated exercise is a movement that is not recommended because it is potentially dangerous. It may involve:
  9. 9. What are Contra- Indicative Exercises? They are exercises that are ineffective and useless. Some may even be potentially harmful to your muscles.
  10. 10. Types of Contra- Indicative Exercises • Extreme movements that cause extension or flexion of a joint beyond its normal range e.g. full circle neck rotations, back arches, toe touches, deep knee bends and frog jump repetitions
  11. 11. Types of Contra- Indicative Exercises • Movements that involve excessive, rapid or repetitive twisting around a fixed base e.g. wall slaps, trunk rotations • Sustained or held movements, e.g. held sit-up • Repetitive movements e.g. arm circling through a small range of movement.
  12. 12. Other types of Contra- Indicative Warmups: It is important that we use safe stretching techniques when warming-up for any physical activity. This link demonstrates a range of safe stretching exercises. Other movements that should be avoided include:
  13. 13. Other types of Contra- Indicative Warmups: Running backwards - this should be avoided due to the potential for tripping over or running into an obstacle • Weight bearing on the head – this should be avoided as children’s neck strength is not sufficiently developed
  14. 14. Other types of Contra- Indicative Warmups: • Hanging by knees from apparatus - when using fixed apparatus, students need a firm grip to avoid falling • Dive Rolls - incorrect technique can result in excessive strain on wrists or neck
  15. 15. Other types of Contra- Indicative Warmups: • Crossing feet over each other when using hanging apparatus - if the student falls and the feet are twisted together, injury to the feet is more likely than if the feet were side by side.
  16. 16. Bibliography SPECIAL THANKS TO: http://stronglifts.com/how-to-do-a-proper-warm-up/ http://worldfitnessnetwork.com/2008/04/weight-lifting-warmups/ http://www-nehc.med.navy.mil/downloads/healthyliv/physfit/cef/ Stretches_contr.pdf http://www.curriculumsupport.education.nsw.gov.au/primary/pdhpe/ gymnastics/gym_008.htm

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