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Warm-up

WARM-UP

Concept

The warm-up is a group of exercises performed immediately before any physical activity, which helps the body to adjust from a state of rest to exercise.

The warm-up is an essential element of every P.E. lesson or sport session to prepare the body appropriately for involvement in energetic activity.

Goals of the warm-up

  • Help prevent injuries
  • Help improve all levels of physical performance (strength, speed, flexibility, endurance, etc.)
  • Gradually prepare psychologically to adapt your body to physical effort

Phases of the warm-up

1. Pulse raising activities
2. Mobility exercises to prepare the joints
3. Stretching
4. Skills practice

Types of warm-up

General warm-up

  • We can use it for any physical activity
  • The exercises are focused on every system and the main muscles
  • It is always before the specific warm-up
  • It should last around 10 – 15 minutes
  • It has to be progressive and organized
  • The heart rate should be around 110-130

Specific warm-up

  • It is always after the general warm-up
  • It is focused on the muscles and parts of the body we will need later on
  • It is specific to each sport
  • It should last around 15-20 minutes
  • The heart rate has to be close to the main activity

Effects of the warm-up

  • Increases heart rate and blood flow to the muscles, so they can do the work later on in the training
  • Increases body temperature
  • Stretches the muscles, moves the joints and increases flexibility, so you are ready for the activity and less likely to injure yourself
  • Improves the efficiency of muscular actions (strength and speed of muscles contractions)
  • Prepares psychologically for the activity that follows

Factors that affects the warm-up

  • Age. Children and young people need less time to warm-up. With age the muscles and the joints require more time to adapt to effort
  • The sport being done. There is a difference between warming-up for an aerobic sport like running and for a more intense sport like weightlifting
  • Personal level. Someone who does not train frequently will tire easily; for that reason they should warm-up with less intensity than someone who is fit.
  • The time of day. Normally the body needs more time to adapt to effort in the morning than at other times of the day

https://view.genial.ly/5e88b856260c290e39a854fc/vertical-infographic-timeline-warmup

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