what’s a warm-up? a warm-up is a gentle, slow exercise at the beginning of a workout which...
TRANSCRIPT
![Page 1: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/1.jpg)
![Page 2: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/2.jpg)
What’s a warm-up?
A warm-up is a gentle, slow exercise at the beginning of a
workout which prepares muscles, the heart rate, blood pressure
and body temperature for physical activity
![Page 3: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/3.jpg)
Before doing any physical activities or sports,
you must have a warm-up session.
![Page 4: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/4.jpg)
ALWAYS WARM-UP FIRST
AND COOL DOWN AFTERWARDS
![Page 5: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/5.jpg)
Why? Warm-up – gradually gets your body
ready for the training.
There are three main
reasons
![Page 6: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/6.jpg)
1) It increases the temperature of your body,
and increases blood flow
to the muscles.
![Page 7: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/7.jpg)
2) It stretches the muscles and moves the joints
so you are ready for the job,
and less likely to injure yourself.
![Page 8: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/8.jpg)
3) It concentrates the mind on the training or sport.
![Page 9: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/9.jpg)
You should warm up your cardiovascular
system first. Do some gentle
exercise like jogging, until you are out of breath. Then stretch.
![Page 10: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/10.jpg)
THE MAIN BENEFITS OF A PROPER WARM-UP
1. Increased muscle temperature.
A warmed muscle both
contracts more forcefully
and relaxes more quickly.
![Page 11: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/11.jpg)
2. Increased body temperature.
This improves muscle
elasticity, also reducing
the risk of strains and pulls.
![Page 12: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/12.jpg)
3. Blood vessels dilate.
This reduces the resistance to blood flow and lowers stress on the heart.
![Page 13: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/13.jpg)
4. Improved range of motion.
The range of motion around a joint is increased.
![Page 15: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/15.jpg)
THE PRINCIPLES OF THE WARM-UP
• TOTALITY: you should warm up all parts of your body: arms, legs, trunk and neck.
• SPECIFITY: chose the exercises depending on the physical activity you are going to do later.
• PROGRESSION: steadily increase the intensity and difficulty of the exercises.
• TIME: the warm-up tends to last for ten minutes or longer.
![Page 16: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/16.jpg)
PARTS OF THE GENERAL WARM-UP
1) Aerobic activity
2) Adaptation: • Join Movements• Stretching
3) Culmination
![Page 17: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/17.jpg)
1) Aerobic activity. You should engage in at least five minutes of
aerobic activity such as jogging, jumping rope,walking fast or running exercises or any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping).
![Page 18: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/18.jpg)
2) Adaptation: Joint movements. Move or rotate your joints, starting either
from your toes and working your way up, or from your fingers and working your way down.
![Page 19: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/19.jpg)
You should move the following joints(in the order given, or in the reverse order):
• fingers • wrists • elbows • shoulders • neck • trunk/waist • hips • knees • ankles • toes
![Page 20: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/20.jpg)
Stretching You should engage in some slow,
relaxed, static stretching. Hold each stretching exercise for 20-30 seconds.
![Page 21: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/21.jpg)
You should stretch the following muscles
• sides (external obliques) • neck • forearms and wrists • triceps • chest (pectoralis major)• buttocks (gluteus)• groin (adductors) • thighs (quadriceps and
abductors) • calves (gastrocnemius
and soleus)• shins (tibialis anterior)• hamstrings (rectus
femoris)
![Page 22: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/22.jpg)
3) Culmination
To reach upward the heart rate and finish in an optimal point to start the specific physical activity, through exercises of speed or small game or through progressive race or small accelerations.
![Page 23: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/23.jpg)
Finally
Your warm-up should last for 10 to 15 minutes.
![Page 24: What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649e585503460f94b51630/html5/thumbnails/24.jpg)