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Warm up final 2 8-2014
- 1. Warm-Up, Stretch, & Cool-Down Dr. Vikas Prajapati
- 2. • It is a physical and mental preparation of a player to perform his best in the physical activity or match. • Prepares your body physically and psychologically Why Warm-Up?
- 3. • Increases blood flow to your muscles and increases your body temperature. • Increases the lung ventilation, supplies more O2 • Respiratory system improves. • Increases fitness • The co-ordination of muscular and nervous system improves. Advantage of Warming Up:
- 4. • Mentally player becomes cool and strong. • Player gets used to the ground, place and public. • Muscles are toned up, joints are mobilized and reaction time is improved • Reduce the risk of injury
- 5. Types of warming up • General warming up: through the series of physical movement of general nature for the whole body –General : Jogging, Running, and free hand exercises • Specific warming up: through such movements which are to be performed later on in the main activity. –Specific: Dribbling, Hitting, Stopping and all skills.
- 6. • Aim / Type of action you are going to perform Eg. Speed action, more warming up • Age : younger the player lesser the warming up • Sex: Women need less warming up than men Factors Governing Warm up:
- 7. • Physical Condition: trained and physically fit players will do more warming up than the untrained. • Weather : winter – more / summer – less • Time : Morning – more / evening – less • Altitude : high altitude – more / low altitude : less
- 8. Method of warming up • Active Warming Up : • Where the player is actually involved in physical actions. . • Physical participation procedures
- 9. • Passive Warming Up: • Through massage, heat, tea, coffee etc. • Only body is warmed up but not mind. • Involve external stimulus • Steam bath, diathermy • Only physiological changes take place.
- 10. Duration of warm up • Depend upon the level of training –15-30 min. for 60-80 min activity • 5-10 min. for untrained athlete / beginners
- 11. • After the warm-up, stretch the muscles that you will be using during your workout. • Each stretch should last 10-30 seconds. • Going on a Walk? Concentrate on stretching your… –Quadriceps, hamstrings, gluteals, adductors, hip flexors, calves, and lower back. Warm-Up Stretching
- 12. Warm-up Guidelines Remember to do a cardiovascular and muscular-skeletal phase in every warm-up. Start slowly, and gradually increase intensity. Warm up for five to fifteen minutes in temperate weather. When it is cold, you may want to take more time to warm up. Design a specific warm-up intended for your exercises. Make your warm-up intensity high enough to produce an increase in heart and breathing rates and a light sweat.
- 13. Cooling Down • Lowering down the intensity of the work / training • Followed by deep breathing • Relaxation exercises
- 14. • Never skip this step of your workout! • If you abruptly stop an intense activity, you risk: –Increasing your chance of experiencing heart arrhythmias –Hindering the removal of cellular waste from your muscles, –increasing the likelihood of muscle soreness –Blood pooling –Becoming light-headed
- 15. Significance of cooling down • When we exercises there is lots of blood flow in our muscles • If we stop suddenly there may be pooling of blood in extremities and cause giddiness or collapse. • Release extremity blood into circulation • Recovering from readjusting various functions i.e. physical, physiological, psychological
- 16. • Slow the intensity of the activity you are doing • Gradually slow your pace down to a walk • End the cool-down by doing some deep stretching. –Focus on the muscles that you were using during your workout, this will help reduce the incidence of stiffness or soreness later. How do you Cool-Down?
- 17. • After the entire workout, stretch the whole body. • Make sure to focus on the muscles that were used during the workout. • Each stretch should last 20-30 seconds and be repeated. Cool-Down Stretching
- 18. • Slowly ending your workout gives your body a chance to: –Relax –Decrease your heart rate –Decrease your breathing rate • Reduces potential for muscle soreness • Reduces chance of dizziness or fainting Cool-Down Benefits
- 19. Recommended Warm-Up Stretches Side Chest and Arm Trunk Twist Reverse Hurdle
- 20. Recommended Warm-Up Stretches “Yes” “No” “Maybe”
- 21. Recommended Warm-Up Stretches Side Lunge Forward Lunge Butterfly Calf Stretch
Editor's Notes
- Participating in Power Panther Professionals has hopefully brought the importance of nutrition and physical activity to the forefront of your mind. Most of us are aware that regular, moderate physical activity is an important component of a healthy lifestyle. This presentation focuses on ensuring that physical activity is safe. As with just about anything, there is a risk of injury when being physically active. It is important to consult your physician before beginning an exercise program, especially if you have a condition that may prevent you from being active. Regardless of whether you are a marathon-runner, a weekend warrior, or a person who is just starting out, a good warm-up, stretch and cool-down are important, injury-preventing parts of physical activity. This presentation will talk about the importance of a warm-up, the benefits of a good stretch, and the muscle-recovery advantages of a cool-down.
- So why warm-up? There are a number of physical and psychological advantages to warming up before physical activity. A warm-up prepares your body for the upcoming workout or activity by increasing the blood flow to your body’s muscles and increasing your body’s temperature. This increase in blood flow and temperature helps ensure that your muscles have access to oxygen and nutrients carried by the blood. In addition, the blood also carries away waste products from the muscles… we’ll learn later how a cool-down can help your body do just that. By increasing the supply of oxygen and nutrients to the muscles, a warm-up supports optimal performance during activity. The increase in body temperature allows muscles to lengthen (stretch) more easily, which helps reduce the risk of injury.
- After warming up, go through a series of stretches that focus on stretching the muscles that will be used during your workout. Stretch slowly, DON’T BOUNCE! Hold each stretch between 10 and 30 seconds (you should feel your muscles relax and the stretch should become easier). Are you going for a walk? There are many muscles involved in that walk! Concentrate on stretching your: Quadriceps Hamstrings Gluteals Adductors Hip flexors Calves Lower back
- The cool-down is an important part of any workout. Abruptly stopping an intense activity can increase the chances of: Experiencing heart arrhythmias Experiencing muscle soreness due to the hindering of waste removal from muscles Blood pooling in extremities which can result in lightheadedness.
- In order to cool-down properly, slow the pace of your workout… if you’re running or jogging, begin to run or jog more slowly and then work your way down to a walk… If you’re already walking, slow down from that moderate pace to a slower walking pace. This should be done gradually and then that slower pace should be maintained for 5-10 minutes. Wrap-up your cool-down with some stretching. The stretching that you do after a workout is especially valuable because your muscles are very warm and pliable, which means that they will stretch more easily and your stretch will be more effective. In addition to the benefits to your flexibility and injury prevention, stretching after a cool-down helps to reduce the incidence of muscle soreness later on.
- While it is a good idea to do some stretches for the entire body, you want to make sure to focus on the primary muscles that you’ve used during your workout. For example, after a walk or jog, you want to be sure to stretch your arms, shoulders and back (after all, you’ve used those muscles too!), but your focus should be on the muscles in your legs since they did most of the work during your workout. When you stretch during your cool-down, you want your stretches to last a little bit longer: between 20 and 30 seconds. You can repeat these stretches up to three times, depending on how intense your workout was, and how tight or stiff your muscles feel. These longer stretches allow your muscles to lengthen and help to remove wastes from your muscle tissues, reducing soreness later.
- In addition to the flexibility gains, there are several other benefits to a proper cool-down. By slowly ending your workout, your body has a chance to relax, and bring your heart rate and breathing back down to a normal, resting rate. As mentioned already, a cool-down and stretch reduces the chance of experiencing delayed onset muscle soreness (sometimes called DOMS)… the muscle soreness that comes a day or two after activity. By slowly bringing your body back to normal, you also reduce the chances of feeling dizzy or fainting.