PHYSICAL EDUCATION PHYSICAL EDUCATION DEPARTMENT. 2010/2011DEPARTMENT. 2010/2011

UNIT 1UNIT 1WARMING UPWARMING UP

WHAT IS WARMING UP?WHAT IS WARMING UP?

It is the group of activities or It is the group of activities or exercises that prepare the exercises that prepare the body for more intense exercise.body for more intense exercise.

There are two types of warm-There are two types of warm-up exercises:up exercises:

General warm-upGeneral warm-up: general : general activities to warm up the whole activities to warm up the whole body.body.

Specific warm-upSpecific warm-up: exercises : exercises that target a specific part of that target a specific part of the body. They are determined the body. They are determined by the activity that is to follow.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 injuriesTo avoid injuries To prepare the body and mind for To prepare the body and mind for

more intense physical activity.more intense physical activity. These objectives are achieved because:These objectives are achieved because: Physically, Physically, warming up: warming up:

a) activates our cardiovascular systema) activates our cardiovascular systemb) activates our respiratory systemb) activates our respiratory systemc) activates our muscular systemc) activates our muscular system

Psychologically, Psychologically, warming up: warming up: a) decreases anxietya) decreases anxietyb) increases motivationb) increases motivation

HOW TO WARM UPHOW TO WARM UP

There are two important things to consider:There are two important things to consider:

Warming-up consists of three steps:Warming-up consists of three steps:

1st: 1st: Exercises to increase the heart Exercises to increase the heart raterate2nd: 2nd: Joint movements from head-to-Joint movements from head-to-toe or toe or

vice-versavice-versa3rd: 3rd: Gentle stretchingGentle stretching

Warm-up elements to consider:Warm-up elements to consider:

a) Length of time. a) Length of time. (10-12 minutes) Not (10-12 minutes) Not too short; not too long too short; not too long

b) Intensity and progression. (60% to 80% b) Intensity and progression. (60% to 80% MHR) Increase the intensity slowly. You MHR) Increase the intensity slowly. You should never feel tired during warm-up.should never feel tired during warm-up.

c) Movement. Keep moving. Do not c) Movement. Keep moving. Do not interrupt your warm-up.interrupt your warm-up.

SPECIFIC WARM UPSPECIFIC WARM UP INTRODUCTION:INTRODUCTION:

Before starting to practise a sport or Before starting to practise a sport or activity, we must prepare our body for it.activity, we must prepare our body for it.

General warm upGeneral warm up is the group of is the group of activities to warm up the whole body. But activities to warm up the whole body. But when we are going to practise a specific when we are going to practise a specific sport, we must practise some exercises sport, we must practise some exercises related to that sport. This is known as related to that sport. This is known as specific warm up.specific warm up.

CHARACTERISTICS:CHARACTERISTICS:

Warm up must have Warm up must have continuitycontinuity Specificity: Specificity: the exercises must be related to the exercises must be related to

specific aspects of the sport we are going to specific aspects of the sport we are going to practisepractise..

Total warm upTotal warm up: although we pay special : although we pay special attention to some muscles and joints, we must attention to some muscles and joints, we must exercise the whole body.exercise the whole body.

Use of specific material Use of specific material related to the related to the activity we are going to practiseactivity we are going to practise..

Length of time: Length of time: about 15-20 minutes.about 15-20 minutes.

WHAT DO WE HAVE TO KNOW WHAT DO WE HAVE TO KNOW FOR EACH SPORT?FOR EACH SPORT?

To know joints and muscleTo know joints and muscle

groups which are involved groups which are involved

in each sport.in each sport. To know the most important To know the most important

physical abilities for that sport.physical abilities for that sport. To practise with objects used in that To practise with objects used in that

sport ( for example, in basketball, sport ( for example, in basketball, badminton, handball,...)badminton, handball,...)

To know specific techniques.To know specific techniques.

STEPS:STEPS: Step I: Step I: General warm up (increase the General warm up (increase the

heart rate, flexibility, strength exercises, heart rate, flexibility, strength exercises, speed exercises); exercises with or speed exercises); exercises with or without specific material, paying special without specific material, paying special attention to the muscle groups involved attention to the muscle groups involved in that sport.in that sport.

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

EXERCISES RELATED TO THE EXERCISES RELATED TO THE ACTIVITY/SPORT:ACTIVITY/SPORT:

To increase concentration and To increase concentration and prepare our body for the specific prepare our body for the specific activity.activity.

Example: BasketballExample: 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 WHY DO WE DO SPECIFIC WARMING UP?WARMING UP?

EXAMPLES OF EXERCISES YOU HAVE TO DO DEPENDING ON EXAMPLES OF EXERCISES YOU HAVE TO DO DEPENDING ON THE SPORT YOU ARE GOING TO PRACTISE:THE SPORT YOU ARE GOING TO PRACTISE:

Predominant use of arms (basketball, Predominant use of arms (basketball, handball, volleyball, baseball,…)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 armsespecially trunk and arms• specific defensive and offensive movementsspecific defensive and offensive movements

in pairs.in pairs.

THE ENDTHE END