Transcript WARMING UP (Power Point Presentation)

PHYSICAL EDUCATION
DEPARTMENT. 2010/2011
UNIT 1
WARMING UP
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WHAT IS WARMING UP?
It is the group of activities or
exercises that prepare the
body for more intense
exercise.
There are two types of warmup exercises:
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General warm-up: general
activities to warm up the
whole body.
Specific warm-up:
exercises that target a
specific part of the body.
They are determined by the
activity that is to follow.
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WHY DO WE WARM UP?
We warm up:
To avoid injuries
To prepare the body and mind for
more intense physical activity.
These objectives are achieved
because:
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Physically, warming up:
a) activates our cardiovascular system
b) activates our respiratory system
c) activates our muscular system
Psychologically, warming up:
a) decreases anxiety
b) increases motivation
HOW TO WARM UP
There are two important things to consider:
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Warming-up consists of three steps:
1st:
2nd:
3rd:
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Exercises to increase the heart rate
Joint movements from head-to-toe or
vice-versa
Gentle stretching
Warm-up elements to consider:
a) Length of time. (10-12 minutes) Not too
short; not too long
b) Intensity and progression. (60% to 80%
MHR) Increase the intensity slowly. You
should never feel tired during warm-up.
c) Movement. Keep moving. Do not
interrupt your warm-up.
SPECIFIC WARM UP
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INTRODUCTION:
Before starting to practise a sport or
activity, we must prepare our body for it.
General warm up is the group of
activities to warm up the whole body.
But when we are going to practise a
specific sport, we must practise some
exercises related to that sport. This is
known as specific warm up.
CHARACTERISTICS:
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Warm up must have continuity
Specificity: the exercises must be related to
specific aspects of the sport we are going to
practise.
Total warm up: although we pay special
attention to some muscles and joints, we must
exercise the whole body.
Use of specific material related to the activity
we are going to practise.
Length of time: about 15-20 minutes.
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WHAT DO WE HAVE TO KNOW
FOR EACH SPORT?
To know joints and muscle
groups which are involved
in each sport.
To know the most important
physical abilities for that sport.
To practise with objects used in that
sport ( for example, in basketball,
badminton, handball,...)
To know specific techniques.
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STEPS:
Step I: General warm up (increase the
heart rate, flexibility, strength exercises,
speed exercises); exercises with or
without specific material, paying special
attention to the muscle groups involved
in that sport.
Step II: Exercises to improve the
specific technique in each sport.
EXERCISES RELATED TO THE
ACTIVITY/SPORT:
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To increase concentration and
prepare our body for the specific
activity.
Example: Basketball
WHY DO WE DO SPECIFIC
WARMING UP?
To prepare us:
Physically: preparing the muscle groups
involved principally.
Technically: doing useful exercises for
real practice.
Psychologically: preparing our mind for
the competition.
EXAMPLES OF EXERCISES YOU HAVE TO DO DEPENDING ON
THE SPORT YOU ARE GOING TO PRACTISE:
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Predominant use of arms (basketball,
handball, volleyball, baseball,…)
exercises for arm muscles
specific movement exercises
passing and shooting
defensive and offensive activities
counterattacks
Predominant use of legs (football, indoor football):
running intensely
specific movement exercises
defensive and offensive activities
counterattacks
Martial Arts:
intense exercises for the whole body,
especially trunk and arms
specific defensive and offensive movements
in pairs.
THE END