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IES CONDE DE ORGAZ

PHYSICAL EDUCATION YEAR 2015-2016

NTIT

. Warm up.

WHAT IS A WARM UP?


The warm up is a set of sequencial and progressive exercises you do before any physical activity or sport to
prepare your body, involving all the muscles and joints. The are two different types of warm up:

TYPES OF WARM UP: GENERAL AND SPECIFIC


WARM UP
A general warm-up includes activities and movements that are not
necessarily going to be performed in your actual workout, and should
last approximately 5-15 mins at a low-to-moderate intensity. Walking
on a treadmill or using the elliptical machine before a resistance
training workout is an example of a general warm-up.
A specific warm-up involves movements that closely mimic those of
the actual activity you will be performing. For example, performing
push-ups prior to an upper body resistance training session.

OBJECTIVES OF THE WARM UP


The purpose of a warm-up is to prepare your body for physical activity.

BENEFITS OF THE WARM UP:


Warm up will help you to REDUCE the chance of INJURIES.
The warm-up is generally used to increase body temperature, increase heart rate and breathing rate.
Your joints move more efficiently. Your muscles extend more and more elastic and move faster and
with more strength. It permits a better quality of movements, better PERFORMANCE.
You will react faster.
Warm up gives you a better capacity of CONCENTRATION.

IES CONDE DE ORGAZ


PHYSICAL EDUCATION YEAR 2015-2016

WARM UP PHASES
TIME
5-10

TYPE

N
1

PHASES
RUNNING

DESCRIPTION
The first phase of a warm up should involve a low intensity
cardiovascular exercise such as light jogging or walking to
increase the heart rate and blood flow to muscles
JOINT
MOVILITY The second phase of the warm up should involve dynamic
AND
DINAMIC range of movement exercises to loosen up the joints and
STRETCHING
muscles to be used. This phase of the warm up should
focus on those specific body parts to be used for that
particular sport. These warm up stretches should be
dynamic rather than static as static stretches will decrease
heart rate and cause a cooling effect thereby opposing the
goals of a warm up. Some examples of dynamic warm up
stretches include: lunges, squats, lower back rotations,
trunk rotations, leg kicks, arm rotations etc.
STRETCHING
Slow movement exercises, soft and controlled to allow
the body get to the maximum joint and muscle amplitude.
Stretching activates the muscles, improving the elasticity
and flexibility. Also stretching help to avoid injuries.

3-5

STRENGTH

SPEED

SPORT
PHASE

GENERAL

5-10

SPECIFIC

5-30

Exercises with a ligth resistance to the movement,


generally the one of our own body. Some examples would
be: sit ups, push ups, lunges, squats, etc.
Exercises at a high speed, like progressions or sprints. They
serve to finish the adaptation of our cardiovascular system
to the next effort.
SPECIFIC This is where you perform the skills involved in your
particular sport, initially at low intensity and then building
up to greater intensity.
It can be games related to the activity or sport you will
practice after the warm up or just practicing a part of the
real game like practicing your shooting or passes,
dribblings, etc.

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