Transcript WARM_UPS
PREVENTION OF INJURY What do we do to prevent injury before we exercise? WARM UP Write a list of reasons why we warm up…. There are 4 phases to a warm up. They are….. 1. Steady heart raising exercise. 2. Stretching. 3. Skill practice. 4. Mental preparation. STATIC STRETCHING The muscle is held in an isometric position. The stretch is held for at least 10 seconds. DYNAMIC STRETCHING The muscle is moved through a range of isotonic motion in order to stretch the muscle. This is repeated a number of times. MENTAL PREPARATION •Think about the outcome you want… •Mentally ‘walk’ through the activity… •Focus on the activity… TASK DESIGN A WARM UP FOR YOUR CHOSEN ACTIVITY. 1. 2 laps of court at steady pace. Diagonal jog across each 1/3 and sidestep along straight. Run – sprint – run –sprint. 2. Dynamic stretch, 5 minutes. All over body with plyometrics. 3. Team drills with ball – pass and move. 4. Discuss team tactics. At the end of an activity we need to… WARM DOWN WHY??? 1. RETURN HEART RATE / RESPIRATION TO NORMAL. 2. LACTIC ACID REMOVAL FROM BODY. 3. PREVENTS SORENESS AND AIDS RECOVERY. TASK WRITE A LIST OF WHAT HAPPENS TO YOUR BODY WHEN YOU EXERCISE….. The body’s response to exercise HEAT PRODUCED AS ENERGY IS BURNT VASODILATION (Blood vessels open up close to the skin surface) This allows blood to pass close to the surface in order to lose….. HEAT Sweat is produced and then evaporates taking away heat. HEART HEART RATE INCREASES BLOOD FLOW FASTER WORKING MUSCLES BREATHING RESPIRATORY RATE INCREASES DELIVER OXYGEN TO WORKING MUSCLES REMOVAL OF WASTE PRODUCTS