The document discusses the importance of warming up before exercise. A proper warm up should gradually increase intensity, include joint mobility exercises, stretching, and sport-specific movements. Warming up provides benefits such as increased heart rate, lubrication of joints, improved blood flow, increased muscle temperature, and boosted muscle metabolism. The first part of a warm up focuses on stretching muscles from the feet to the head in order. The second part involves activation exercises like running forwards, backwards, with knees up, jumping, and side-to-side. The document emphasizes that regular exercise is an important part of a healthy lifestyle.

1. WARM UP

2. The Warm Up A warm-up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity. A warm-up will improve the effectiveness of training and should be done before every training session. This is fundamental to a safe practice.

3. Benefits Increased heart rate. Increased production of synovial fluid located between the joints to reduce friction. Enables oxygen in the blood to travel with greater speed. Increase of temperature in the muscles. Increase of muscle metabolism.

4. The fist part of the warm up is “SRETCHING MUSCLES” We should stretch the muscles in order. Normally we start stretch from the feet to the head.

5. 1. ANKLES Do circles with one feet and after with the other.

6. 2. LEGS Move your leg out in front and back.

7. Move your leg from one side to other.

8. 3. HIPS Move your body doing circles with hands on waist.

9. 4. ARMS

10. 5. HANDS In this picture you can see how to stretch hands but you can do circles with hands together.

11. 6. SHOULDERS Shoulders up and down.

12. 7. NECK Move your neck from one side to other.

13. The second part of the warm up is “ACTIVATION” You should run in diferents ways. For example: Forward Backward Knees up Jumping Sideways

14. DO THIS IS HEALTHY Regular exercise is an important part of a healthy lifestyle. People who lead an active life are less likely to get ill and more likely to live longer. Exercise not only makes you physically fitter, it also improves your mental health and general sense of wellbeing.

16. BY: María Fernández de la Cruz 3ºA