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PHYSICAL EDUCATION DEPARTMENT. 2010/2011

PHYSICAL EDUCATION DEPARTMENT. 2010/2011. UNIT 1. WARMING UP. WHAT IS WARMING UP? It is the group of activities or exercises that prepare the body for more intense exercise. There are two types of warm-up exercises: General warm-up : general activities to warm up the whole body.

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PHYSICAL EDUCATION DEPARTMENT. 2010/2011

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  1. PHYSICAL EDUCATION DEPARTMENT. 2010/2011

  2. UNIT 1 WARMING UP

  3. WHAT IS WARMING UP? It is the group of activities or exercises that prepare the body for more intense exercise. There are two types of warm-up exercises: • 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.

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

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

  6. SPECIFIC WARM UP • 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.

  7. CHARACTERISTICS: • Warm up must have continuity • 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. • Use of specific material related to the activity we are going to practise. • Length of time: about 15-20 minutes.

  8. WHAT DO WE HAVE TO KNOW FOR EACH SPORT? • To know joints and muscle groups which are involved in each 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 know specific techniques.

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

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

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

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

  13. THE END

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