Warm up
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The document discusses the importance and components of a proper warm up routine. It notes that warming up has benefits like increasing muscle contraction speed, improving blood flow and oxygen utilization in muscles, and allowing the heart rate to rise gradually for exercise. A warm up consists of joint mobility exercises, stretching, and activation drills to prepare the body for activity. Specific joint mobility movements are described for the ankles, knees, hips, shoulders, elbows, and wrists. Activation can involve running in different ways and games help finish warming up while keeping the body temperature elevated. An example game called "el gavilan" is provided.
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Warm up
A warm-up has two main parts: joint mobility exercises and activation. Joint mobility involves moving different body parts like the ankles, knees, hips, shoulders, and neck to prepare the joints for exercise. Activation consists of activities like running in place or jumping to gradually increase the heart rate before training. Performing a full warm-up with both joint mobility and activation is important before exercise or sports as it improves effectiveness and safety by preparing the body.
A good warm up
Warm ups are exercises done before physical activity to prevent injuries and improve performance. They involve joint mobility exercises to prepare muscles and joints, as well as activation games to get the entire body moving. Activation engages all body systems like cardiovascular, digestive, and musculoskeletal. Examples given include running in a circle, moving arms side to side, and partner exercises like back-to-back running. The summary emphasizes that warm ups prepare the body for exercise through joint and full body movement.
Warm up
This document provides information about the importance and components of a warm up before exercise or sports. It notes that a warm up helps relax muscles, increase heart rate and flexibility, and reduces injury risk. It describes two key parts of a warm up - joint mobility exercises that involve moving different joints like ankles and shoulders, and activation exercises that stimulate the whole body like jogging, skipping and knee lifts. A sample warm up game is also outlined.
Warm up
The warm up has two parts: movilitation and activation. Movilitation involves soft exercises to warm up joints, starting from low body parts and moving up. Activation includes harder running exercises like high knees, sprinting, side shuffling, and more. Games can also be played as part of the warm up, such as hawk where one person tries to tag others running across a line, or tug of war using a rope. The goal of the warm up is to prevent injuries through gradually increasing intensity before the main workout.
WARM UP
This document discusses the importance of warming up before exercise or sports. It notes that a warm-up increases heart rate and flexibility, relaxing muscles and reducing injury risk. A proper warm-up includes joint mobility exercises, activation exercises involving the whole body, and light sport-specific drills. Joint mobility involves moving ankles, knees, hips, shoulders, elbows, wrists and neck. Activation includes running, skipping, leg raises and sprints. A sample warm-up game is described where players try to tag each other with a basketball.
The warming up
The warming up has two parts: a slow run followed by mobility exercises and stretching from head to feet in order of increasing intensity. The slow run lasts two to three minutes to prepare the body. Mobility exercises include movements like twisting the waist, lateral running, and jumping to increase joint movement. Stretching focuses on legs and arms to reduce stiffness and avoid injuries before physical activity. The benefits of warming up are facilitating cardio-respiratory adaptation, delaying fatigue, increasing joint movement, reducing stiffness, avoiding injuries, and facilitating mental preparation.
Warm up
A warm up has three parts - joint mobility, activation, and games - and serves four purposes: to prevent injuries, increase oxygen intake, raise heart rate, and boost temperature. Joint mobility involves moving joints without exertion, activation uses fast movements like sprinting and skipping to warm up the entire body, and games provide a fun way to warm up quickly through activities like tag games.
The Muscular System
The muscular system consists of three main types of muscles - skeletal, smooth, and cardiac. Skeletal muscles are attached to bones and allow voluntary movement. They work in pairs, with one contracting as the other relaxes. Smooth muscles are found within organs and work involuntarily to aid functions like digestion. The cardiac muscle makes up the heart and also contracts involuntarily to pump blood throughout the body. In total, the human body contains over 650 individual muscles.
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Warm up
A warm-up has two main parts: joint mobility exercises and activation. Joint mobility involves moving different body parts like the ankles, knees, hips, shoulders, and neck to prepare the joints for exercise. Activation consists of activities like running in place or jumping to gradually increase the heart rate before training. Performing a full warm-up with both joint mobility and activation is important before exercise or sports as it improves effectiveness and safety by preparing the body.
A good warm up
Warm ups are exercises done before physical activity to prevent injuries and improve performance. They involve joint mobility exercises to prepare muscles and joints, as well as activation games to get the entire body moving. Activation engages all body systems like cardiovascular, digestive, and musculoskeletal. Examples given include running in a circle, moving arms side to side, and partner exercises like back-to-back running. The summary emphasizes that warm ups prepare the body for exercise through joint and full body movement.
Warm up
This document provides information about the importance and components of a warm up before exercise or sports. It notes that a warm up helps relax muscles, increase heart rate and flexibility, and reduces injury risk. It describes two key parts of a warm up - joint mobility exercises that involve moving different joints like ankles and shoulders, and activation exercises that stimulate the whole body like jogging, skipping and knee lifts. A sample warm up game is also outlined.
Warm up
The warm up has two parts: movilitation and activation. Movilitation involves soft exercises to warm up joints, starting from low body parts and moving up. Activation includes harder running exercises like high knees, sprinting, side shuffling, and more. Games can also be played as part of the warm up, such as hawk where one person tries to tag others running across a line, or tug of war using a rope. The goal of the warm up is to prevent injuries through gradually increasing intensity before the main workout.
WARM UP
This document discusses the importance of warming up before exercise or sports. It notes that a warm-up increases heart rate and flexibility, relaxing muscles and reducing injury risk. A proper warm-up includes joint mobility exercises, activation exercises involving the whole body, and light sport-specific drills. Joint mobility involves moving ankles, knees, hips, shoulders, elbows, wrists and neck. Activation includes running, skipping, leg raises and sprints. A sample warm-up game is described where players try to tag each other with a basketball.
The warming up
The warming up has two parts: a slow run followed by mobility exercises and stretching from head to feet in order of increasing intensity. The slow run lasts two to three minutes to prepare the body. Mobility exercises include movements like twisting the waist, lateral running, and jumping to increase joint movement. Stretching focuses on legs and arms to reduce stiffness and avoid injuries before physical activity. The benefits of warming up are facilitating cardio-respiratory adaptation, delaying fatigue, increasing joint movement, reducing stiffness, avoiding injuries, and facilitating mental preparation.
Warm up
A warm up has three parts - joint mobility, activation, and games - and serves four purposes: to prevent injuries, increase oxygen intake, raise heart rate, and boost temperature. Joint mobility involves moving joints without exertion, activation uses fast movements like sprinting and skipping to warm up the entire body, and games provide a fun way to warm up quickly through activities like tag games.
The Muscular System
The muscular system consists of three main types of muscles - skeletal, smooth, and cardiac. Skeletal muscles are attached to bones and allow voluntary movement. They work in pairs, with one contracting as the other relaxes. Smooth muscles are found within organs and work involuntarily to aid functions like digestion. The cardiac muscle makes up the heart and also contracts involuntarily to pump blood throughout the body. In total, the human body contains over 650 individual muscles.
Warm up and importance of it
Warming up prepares the body for physical activity by gradually increasing load on key systems over multiple stages. It starts with light movement and increases intensity, including coordination, stretching, and relaxation exercises. The stages progress from marching and jogging to more targeted joint and muscle warmups and stretches, followed by specialist exercises similar to the main activity but at lower intensity. Proper warm up provides physiological and performance benefits such as increased blood flow, flexibility, attention, and injury prevention.
The muscular system
This document discusses the muscular system and key muscles. It begins by asking questions about how we move, what muscles are made of, and main muscles. It then explains that muscles allow for movement, support and posture, and involuntary functions like breathing and digestion. Muscles are made of microscopic fibers that bundle to form motor units activated by nerve impulses. Some main muscles discussed include the pectorals, biceps, abdominals, quadriceps, hamstrings, and others. The document concludes that the muscular system acts on bones to allow movement and other functions, and muscles vary in fiber usage based on task demands.
Warm up
Warming up properly has several benefits such as increasing blood flow to muscles, reducing injury risk, and improving performance. A full warm up includes stretching and activation exercises. Stretching involves moving different body parts like ankles, knees, legs, hips, back, shoulders, arms, neck, and head to improve muscle elasticity. Activation has running exercises that incorporate moving muscles like side-to-side running, running with knees up, running with toes in back, jumping, and crossing legs. Sample warm up games include passing a ball around a circle while someone in the middle tries to catch it.
Warm up
A warm up has several benefits and is divided into parts to gradually increase intensity before training or exercise. It consists of pulse raisers, joint mobility exercises like rotating and stretching various joints, stretching, and sport-specific activities. This helps improve training effectiveness and supports safe physical activity by preparing the body. For example, one warm up game is jumping lines, where participants jump sideways over lines with their feet together without touching the lines.
Effectiveness of warm up exercises
Warm up exercises are essential before physical activity to avoid injury and improve performance. They gradually increase circulation and blood flow to muscles, raising heart rate and preparing the body for more strenuous exertion. Specifically, cardiovascular warm ups help increase flexibility and the body's ability to deliver oxygen, reducing chances of muscle tears or strains. Proper warm ups have also been shown to decrease injuries and improve training effectiveness.
Edfi644
Physical fitness refers to the body's ability to function efficiently and carry out daily tasks. There are five main components of physical fitness: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Each component provides benefits such as reducing disease risk, improving health and physical performance, increasing energy levels, and enhancing quality of life.
Ryan Rademakers Interactive Power Point Project
The document discusses major muscle groups and recommends basic lifts to strengthen them. It separates lifts into upper and lower body categories. Upper body lifts covered are bench press, bicep preacher curl, tricep extension, and shoulder press. Lower body lifts discussed are leg press, squat, leg extension, and leg curl. Each lift lists the primary muscles worked. Resources for additional muscle and lift information are provided.
E.F.
Warm ups are group of exercises performed before a sport or exercise to prepare the body by loosening muscles and joints. They help avoid injuries and allow athletes to perform better during their activity. A proper warm up should include muscular exercises, stretching, and joint mobility drills like rotating joints, as well as activation exercises like sprinting, jumping, and running drills to get the body moving and warmed up.
Warm up
This document provides information about warm-up exercises and stretching before and after workouts. It recommends starting with 5-10 minutes of light activity like walking to warm up muscles and get blood flowing. Stretches should be included after warming up and should last at least 5 minutes, getting longer as workouts increase in distance and pace. The document also includes charts showing typical resting heart rate ranges for men and women of different ages and fitness levels, with more fit individuals generally having lower resting heart rates.
Warm up
The document provides information on warm-up exercises and stretches to prepare muscles for exercise and prevent injuries. It recommends a 5-10 minute light warm-up, followed by flexibility exercises and stretches that should be done after warming up and before and after workouts. General warm-ups increase muscle temperature and circulation to reduce injury risk, while specific warm-ups that mimic the activity can improve performance if done after adequate general preparation to avoid injury. Resting heart rate charts show ranges for different fitness levels and ages, with lower rates indicating better cardiovascular fitness.
The muscular system
The document discusses the human muscular system. It notes that humans have approximately 700 muscles making up 40% of body weight. Muscles come in two types - voluntary muscles like those in the arms and legs which are controlled consciously, and involuntary muscles like the heart which are not under conscious control. Muscles contract and relax to enable movement, with tendons connecting muscles to bones. Muscles require nutrients like oxygen and glucose to function properly and can grow in size through weightlifting but also deteriorate without use over time.
Ways To Be Healthier Life - Joints
Weight-bearing exercises like pumping iron reduce joint pain from arthritis and improve physical function by strengthening muscles to better protect joints. Exercises should be varied daily instead of repeating the same routine to prevent wear and tear on muscles and maximize body-wide effects. Balance exercises like standing on one leg for increasing durations works leg and butt muscles to reduce falls while poses like downward dog can relieve hand pain from conditions like carpal tunnel and arthritis.
Warm up 1
This document discusses the importance of warming up before exercise or sports. It notes that a warm-up increases heart rate, relaxes muscles, improves flexibility and joint mobility, and reduces injury risk. The warm-up has two parts - joint mobility exercises that move each major joint, and activation exercises that stimulate the whole body with mild movements of many muscle groups like running, skipping, and knee lifts.
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Warm up and importance of it
Warming up prepares the body for physical activity by gradually increasing load on key systems over multiple stages. It starts with light movement and increases intensity, including coordination, stretching, and relaxation exercises. The stages progress from marching and jogging to more targeted joint and muscle warmups and stretches, followed by specialist exercises similar to the main activity but at lower intensity. Proper warm up provides physiological and performance benefits such as increased blood flow, flexibility, attention, and injury prevention.
The muscular system
This document discusses the muscular system and key muscles. It begins by asking questions about how we move, what muscles are made of, and main muscles. It then explains that muscles allow for movement, support and posture, and involuntary functions like breathing and digestion. Muscles are made of microscopic fibers that bundle to form motor units activated by nerve impulses. Some main muscles discussed include the pectorals, biceps, abdominals, quadriceps, hamstrings, and others. The document concludes that the muscular system acts on bones to allow movement and other functions, and muscles vary in fiber usage based on task demands.
Warm up
Warming up properly has several benefits such as increasing blood flow to muscles, reducing injury risk, and improving performance. A full warm up includes stretching and activation exercises. Stretching involves moving different body parts like ankles, knees, legs, hips, back, shoulders, arms, neck, and head to improve muscle elasticity. Activation has running exercises that incorporate moving muscles like side-to-side running, running with knees up, running with toes in back, jumping, and crossing legs. Sample warm up games include passing a ball around a circle while someone in the middle tries to catch it.
Warm up
A warm up has several benefits and is divided into parts to gradually increase intensity before training or exercise. It consists of pulse raisers, joint mobility exercises like rotating and stretching various joints, stretching, and sport-specific activities. This helps improve training effectiveness and supports safe physical activity by preparing the body. For example, one warm up game is jumping lines, where participants jump sideways over lines with their feet together without touching the lines.
Effectiveness of warm up exercises
Warm up exercises are essential before physical activity to avoid injury and improve performance. They gradually increase circulation and blood flow to muscles, raising heart rate and preparing the body for more strenuous exertion. Specifically, cardiovascular warm ups help increase flexibility and the body's ability to deliver oxygen, reducing chances of muscle tears or strains. Proper warm ups have also been shown to decrease injuries and improve training effectiveness.
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Physical fitness refers to the body's ability to function efficiently and carry out daily tasks. There are five main components of physical fitness: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Each component provides benefits such as reducing disease risk, improving health and physical performance, increasing energy levels, and enhancing quality of life.
Ryan Rademakers Interactive Power Point Project
The document discusses major muscle groups and recommends basic lifts to strengthen them. It separates lifts into upper and lower body categories. Upper body lifts covered are bench press, bicep preacher curl, tricep extension, and shoulder press. Lower body lifts discussed are leg press, squat, leg extension, and leg curl. Each lift lists the primary muscles worked. Resources for additional muscle and lift information are provided.
E.F.
Warm ups are group of exercises performed before a sport or exercise to prepare the body by loosening muscles and joints. They help avoid injuries and allow athletes to perform better during their activity. A proper warm up should include muscular exercises, stretching, and joint mobility drills like rotating joints, as well as activation exercises like sprinting, jumping, and running drills to get the body moving and warmed up.
Warm up
This document provides information about warm-up exercises and stretching before and after workouts. It recommends starting with 5-10 minutes of light activity like walking to warm up muscles and get blood flowing. Stretches should be included after warming up and should last at least 5 minutes, getting longer as workouts increase in distance and pace. The document also includes charts showing typical resting heart rate ranges for men and women of different ages and fitness levels, with more fit individuals generally having lower resting heart rates.
Warm up
The document provides information on warm-up exercises and stretches to prepare muscles for exercise and prevent injuries. It recommends a 5-10 minute light warm-up, followed by flexibility exercises and stretches that should be done after warming up and before and after workouts. General warm-ups increase muscle temperature and circulation to reduce injury risk, while specific warm-ups that mimic the activity can improve performance if done after adequate general preparation to avoid injury. Resting heart rate charts show ranges for different fitness levels and ages, with lower rates indicating better cardiovascular fitness.
The muscular system
The document discusses the human muscular system. It notes that humans have approximately 700 muscles making up 40% of body weight. Muscles come in two types - voluntary muscles like those in the arms and legs which are controlled consciously, and involuntary muscles like the heart which are not under conscious control. Muscles contract and relax to enable movement, with tendons connecting muscles to bones. Muscles require nutrients like oxygen and glucose to function properly and can grow in size through weightlifting but also deteriorate without use over time.
Ways To Be Healthier Life - Joints
Weight-bearing exercises like pumping iron reduce joint pain from arthritis and improve physical function by strengthening muscles to better protect joints. Exercises should be varied daily instead of repeating the same routine to prevent wear and tear on muscles and maximize body-wide effects. Balance exercises like standing on one leg for increasing durations works leg and butt muscles to reduce falls while poses like downward dog can relieve hand pain from conditions like carpal tunnel and arthritis.
Warm up 1
This document discusses the importance of warming up before exercise or sports. It notes that a warm-up increases heart rate, relaxes muscles, improves flexibility and joint mobility, and reduces injury risk. The warm-up has two parts - joint mobility exercises that move each major joint, and activation exercises that stimulate the whole body with mild movements of many muscle groups like running, skipping, and knee lifts.
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The document describes the components of a P.E. warm up, including joint mobility exercises, activation exercises, and games. It explains that the warm up increases muscle temperature to prevent injuries, while joint mobility involves moving each major joint to also prevent injury. Activation exercises prepare the body for physical activity through exercises like running in different ways. Games can be included, such as one called "Gavilan" where students run across a court to avoid being touched.
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The warm up has two parts: movilitation and activation. Movilitation involves soft exercises to warm up joints, starting from low body parts and moving up. Activation includes harder running exercises like high knees, sprinting, side shuffling, and more. Games can also be played as part of the warm up, such as hawk where one person tries to tag others running across a line, or tug of war using a rope. The goal of the warm up is to prevent injuries through gradually increasing intensity before the main workout.
Warm up
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Warm up
The document discusses how to properly warm up before exercising or playing sports. It states that a warm up has two parts: joint mobilization and activation. Joint mobilization involves moving different joints like ankles, knees, hips, and shoulders using motions like circles. Activation prepares the body's locomotive, cardiovascular and respiratory systems through exercises like running with high knees, side shuffling, and jumping. A sample warm up game called "chains" is also described.
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Warming up consists of gradually increasing the body's temperature and intensity of physical activity through light cardio, joint mobility exercises, stretching, and sport-specific movements. This prepares muscles, tendons, and ligaments to avoid injuries during exercise by increasing blood flow, flexibility, range of motion and muscle control. A proper warm up includes stretching major muscle groups like the calves, hamstrings, quadriceps, hips, shoulders, neck and joints like wrists, elbows and ankles. It also involves activation exercises like running in different ways such as side shuffling, backwards running and high knees. Sample warm up games described are Pacman, where one person is 'it' and must tag others, and Cops and Rob
Warm up
Warming up properly has physiological and psychological benefits such as increased blood flow, improved muscle elasticity, and reduced injury risk. A complete warm up includes joint mobilization exercises like ankle circles and quadriceps stretches, as well as activation exercises like side-to-side running and jumping. Sample warm up games that can be played are pass the ball, where a person in the center tries to catch a ball passed around the outside of a circle.
The warm up
The warm up has two main parts: joint mobility and activation. Joint mobility involves moving each joint from the ankles to the neck to prepare them. Activation uses exercises like running, skipping, and games to raise heart rate and warm up muscles before exercise or sports. Some activation games described are gavilán where players try to catch each other, passing frisbees in a circle, and tug of war with a string between teams.
The warm up
The warm up has two main parts: joint mobility and activation. Joint mobility involves moving each joint from the ankles to the neck to prepare them. Activation uses exercises like running, skipping and games to raise heart rate and warm up muscles before exercise or sports. Some activation games described are gavilán where players try to catch each other, passing frisbees in a circle, and tug of war with a string between two teams.
Warm up
The document provides instructions for conducting an effective warm-up routine before exercise or sports. It explains that a warm-up should include joint mobilization exercises, like ankle circles and shoulder rotations, to prepare the joints. This is followed by activation exercises like running with high knees or side shuffling to increase heart rate and get muscles warm. Finally, it recommends including light games in the warm-up, such as tag, to enhance enjoyment and engagement before the main activity.
Warm up
The document provides instructions for conducting an effective warm-up routine before exercise or sports. It explains that a warm-up should include joint mobilization exercises, like ankle circles and shoulder rotations, to prepare the joints. This is followed by activation exercises like running with high knees or side shuffling to increase heart rate and get muscles warm. Finally, it recommends including light games in the warm-up, such as tag, to enhance enjoyment and engagement before the main activity.
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The warm up has two main parts: joint mobility and activation. Joint mobility involves moving each joint from the ankles to the neck to prepare them. Activation uses exercises like running, skipping, and games to raise heart rate and warm up muscles before exercise or sports. Some activation games described are gavilán where players try to catch each other, passing frisbees in a circle, and tug of war with a string between teams.
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warm up!
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P.E. Sesion
The document provides details on a physical education session focused on strength training. It includes instructions for a warm up with general cardiovascular exercise and joint mobility drills. Specific warm up exercises are then outlined that target the lower body like rocking lunges and toy soldiers. The main part describes doing circuit training with groups rotating between 4 exercises every minute. Partner exercises are also included like piggyback rides. Medicine ball and elastic band exercises are recommended for building strength. The cool down consists of light jogging/walking and static stretching.
5 Warm-ups Exercises Before Starting Workout.pptx
This document describes 5 warm-up exercises that can be done before a workout. They are: 1) jogging or brisk walking to increase heart rate and blood flow; 2) jumping jacks to engage the legs, core, and arms; 3) lunges to activate and stretch the lower body; 4) arm circles to increase shoulder and arm mobility; and 5) push-ups to activate the chest, shoulders, and arms. Each exercise is described in 1-2 sentences explaining how to perform the movement.
Warm up
The document discusses the importance of warm ups before physical activity. It explains that warm ups prepare muscles and reduce the risk of injury. The warm up process has three parts - joint mobility exercises, activation exercises like running, and finishing with light games. Joint mobility involves moving each body part from ankles to neck. Activation gets the heart rate up through exercises like sprinting. Games to finish include ones where players must tag each other or cross lines to avoid being caught.
Warm up
The document discusses the importance of warm ups before physical activity. It explains that warm ups prepare muscles and reduce the risk of injury. The warm up process has three parts - joint mobility exercises, activation exercises like running, and finishing with light games. Joint mobility involves moving each body part from ankles to neck. Activation gets the heart rate up through exercises like sprinting. Games to finish include ones where players must tag each other or cross lines to avoid being caught.
Warm up
The document discusses the importance of warm ups before physical activity or sports. It explains that warm ups prepare the muscles and reduce the risk of injuries. The warm up process has three parts - joint mobility exercises, activation exercises like running, and finishing with light games. Joint mobility involves moving each body part from ankles to neck. Activation exercises get the heart rate up through movements like sprinting. Games to finish include ones where players must tag each other to switch roles.
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Warm up
- 1. WARM UP By: Marta Calero de Ory
- 2. What are the benefits of a warm up? When you warm up you increase speed of contraction and relaction of warmed muscles. It facilitate oxygen utilization by warmed muscles. It increase blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures. It allows the heart rate get to a workable rate for beginning exercise. And it’s a mentally focused on the training or competition.
- 3. What’s a warm up? A warm up it’s a group of exercises that you do before doing an activity. When you warm up you do a joint mobility exercise, you strech and then you are prepare to do you’re activity.
- 4. Parts of a warm up: Join movility Activation Games
- 5. Join movility Rotate ankles
- 6. Join movility Rotate knees
- 7. Join movility Move you’re legs to one side to the other
- 8. Join movility Rotate hips
- 9. Join movility Rotate shoulders
- 10. Join movility Move you’re shoulders like if you were swimming
- 11. Join movility Move you’re elbows
- 12. Join movility Rotate wrist
- 13. Join movility Move your neck slowly side to side
- 14. Activation We do the activation to avoid injures, and improve results. Doing the activation we can do differents activities, but always running.
- 15. Activation We can run in different ways. Running backwards, touching our bottom with the legs, jumping, looking side to side, very fast...
- 16. Games To finish the warm up we can do some games. The games have to be running all the time because our body temperature has to continuous been high.
- 17. Games One example of a game, is one called “el gavilan” Everybody must be on one part of the court, except one that is called “Gavilan” The Gavilan has to be on one line on the middle of the court, and when he wants he says “Gavilan” and everyone has to go to the other part of the court. But the Gavilan has to catch the people when they pass through the line. When the Gavilan catches someone, this person is going to be the Gavilan too. The game ends when everyone is the Gavilan.
- 18. The end