PHYSICAL EDUCATION DEPARTMENT. 2010/2011

UNIT 1 WARMING UP

WHAT IS WARMING UP? WHAT IS WARMING UP? It is the group of activities or exercises that prepare the body for more intense exercise. It is the group of activities or exercises that prepare the body for more intense exercise. There are two types of warm- up exercises: There are two types of warm- up exercises: General warm-up: general activities to warm up the whole body. 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. Specific warm-up: exercises that target a specific part of the body. They are determined by the activity that is to follow.

WHY DO WE WARM UP? WHY DO WE WARM UP? We warm up: We warm up: To avoid injuries To avoid injuries To prepare the body and mind for more intense physical activity. To prepare the body and mind for more intense physical activity. These objectives are achieved because: These objectives are achieved because: Physically, warming up: Physically, warming up: a) activates our cardiovascular system b) activates our respiratory system c) activates our muscular system Psychologically, warming up: Psychologically, warming up: a) decreases anxiety b) increases motivation

HOW TO WARM UP There are two important things to consider: Warming-up consists of three steps: Warming-up consists of three steps: 1st: Exercises to increase the heart rate 2nd: Joint movements from head-to-toe or vice-versa vice-versa 3rd: Gentle stretching Warm-up elements to consider: Warm-up elements to consider: a) Length of time. (10-12 minutes) Not too short; not too long 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. 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. c) Movement. Keep moving. Do not interrupt your warm-up.

SPECIFIC WARM UP INTRODUCTION: 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: Warm up must have continuity Warm up must have continuity Specificity: the exercises must be related to specific aspects of the sport we are going to practise. 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. 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. Use of specific material related to the activity we are going to practise. Length of time: about minutes. Length of time: about minutes.

WHAT DO WE HAVE TO KNOW FOR EACH SPORT? To know joints and muscle To know joints and muscle groups which are involved groups which are involved in each sport. To know the most important physical abilities for that 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 practise with objects used in that sport ( for example, in basketball, badminton, handball,...) To know specific techniques. To know specific techniques.

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 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. Step II: Exercises to improve the specific technique in each sport.

EXERCISES RELATED TO THE ACTIVITY/SPORT: To increase concentration and prepare our body for the specific activity. To increase concentration and prepare our body for the specific activity. Example: Basketball Example: Basketball

To prepare us: Physically: preparing the muscle groups involved principally. Technically: doing useful exercises for real practice. Psychologically: preparing our mind for the competition. WHY DO WE DO SPECIFIC WARMING UP?

EXAMPLES OF EXERCISES YOU HAVE TO DO DEPENDING ON THE SPORT YOU ARE GOING TO PRACTISE: Predominant use of arms (basketball, Predominant use of arms (basketball, handball, volleyball, baseball,…) exercises for arm musclesexercises for arm muscles specific movement exercisesspecific movement exercises passing and shootingpassing and shooting defensive and offensive activitiesdefensive and offensive activities counterattackscounterattacks Predominant use of legs (football, indoor football): Predominant use of legs (football, indoor football): running intenselyrunning intensely specific movement exercisesspecific movement exercises defensive and offensive activitiesdefensive and offensive activities counterattackscounterattacks Martial Arts: Martial Arts: intense exercises for the whole body,intense exercises for the whole body, especially trunk and arms specific defensive and offensive movementsspecific defensive and offensive movements in pairs. in pairs.

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