the+warm up+student's+book

8/4/2019 The+WARM UP+Student's+Book

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EDU RUIZ - DEPARTAMENTO EDUCACION FISICA IES ALVAREZ CUBERO

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Student book

Name


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Whats 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 a physical

activity.

Before doing any physical activities or sports, you must do a warm-up session.

ALWAYS WARM-UP FIRST

AND COOLDOWN AFTERWARDS

These are vital for every training

session

Why? Make sure you know why:

Warm-up gradually gets your body ready for the training.

1) Increases the temperature of your body, and increases blood flow to the

muscles so they can do the work later on in the training.

2) Stretches the muscles, moves the joints and increases the range of

movement so you are ready for the work, and less likely to injure yourself.

3) Concentrates the mind on the training or sport.

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MAIN BENEFITS OF A PROPER WARM-UP

Increased muscle temperature. A warmed muscle both contracts more

forcefully and relaxes more quickly.

Increased body temperature. This improves muscle elasticity, also reducing

the risk of strains and pulls.

Blood Vessels Dilate. This reduces the resistance to blood flow and lowers

stress on the heart.

Improved Range of Motion. The range of motion around a joint is increased.

Mental Preparation

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You should warm upyour cardiovascular

system first. Do

some gentle exercise

like jogging, until

you are out of

breath. Then stretch.

ACTIVTY 1: Read and fill the gasps

Warm-up gradually gets your body ready for the training.

1) Increases ., and increases . to the muscles so

they can do the work later on in the training.

2) .the ., moves the ..and increases the

so you are ready for the work, and less likely to .. yourself.

3) .. on the training or sport.


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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 what physical activity you are going to

do later.

PROGRES SION: steadily increase the intensity and difficulty of the exercises.

TIME : the warm-up tends to last for ten minutes or longer.

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THE GENERAL WARM-UP

PARTS OF THE GENERAL WARM-UP

1) Aerobic activity. You should engage in at least five minutes of aerobic

activity such as jogging, jumping rope, walking or running exercises, or any

other activity that will cause a similar increase in your cardiovascular output

(i.e., get your blood pumping). The purpose of this is to raise your core body

temperature and get your blood flowing. Increased blood flow in the muscles

improves muscle performance and flexibility and reduces the likelihood of

injury.

2)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.

You should move the following joints (in the order given, or in the reverse

order):

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ACTIVITY 2: WORDSEARCH. Discover the principles of the warm-up

D A L T O T A L I T Y S L ERM U G I P A S R E T H P G FKP I R E N U L C O G A R ELH O S A S T D L K L I O J C

TP U G R S P E C I F I T YB I

R I C E I L F A B E R JB MC E S T O F O B G A T E L
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1. fingers

2. wrists

3. elbows

4. shoulders

5. neck

6. trunk/waist

7. hips

8. knees

9. ankles

10. toes

ACTIVITY 3

Can you name the joints the arrows are pointing to?

3) Stretching. you should engage in some slow, relaxed, static stretching.

Hold each stretching exercise for 20-30 seconds.

You should stretch the following muscles:

1. sides (external obliques)

2. neck

3. forearms and wrists

4. triceps

5. chest (pectoralis major)

6. buttocks (gluteus)

7. groin (adductors)

8. thighs (quadriceps and abductors)

9. calves (gastrocnemius and soleus)

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10. shins (tibialis anterior)

11. hamstrings (rectus femoris)

Your warm up should last for 10 to 15 minutes.

ACTIVITY 4

Draw the human body and write the muscles you should stretch.

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EXAMPLE OF THE GENERAL WARM-UP

ACTIVITY

DRAWING

AEROBIC ACTIVITY:

WALKING EXERCISES

1. March. Walk around quickly

2. Walk on tiptoe

3. Walk on your heels

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4. Walk lifting your knees

5. Walk extending your leg forwards (in

front of you).

6. Walk lifting your leg at your side.

7. Walk extending your leg backwards.

8. Walk rotating your trunk and spine

from side to side.

9. Walk opening and closing your arms.

AEROBIC ACTIVITY:

RUNNING EXERCISES

10. Run slowly

11. Skip forwards lifting your knees

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12. Skip backwards lifting your heels and

touching them with your hands.

13. Stride along

14. Run and jump upwards (vertically)

15. Run forwards and backwards.

16. Run changing your rhythm: quickly,

slowly

JOINT MOBILITY

1. ANKLE ROTATIONS

Rotate your ankle in a clockwise

direction. Then in an anti-clockwise

direction

2. KNEE CIRCLES

Move your knees in clockwise circles.

Repeat in the other direction.

3. HIP CIRCLES

Rotate your hips in a clockwise direction

Repeat the rotations in the other direction

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4. TRUNK MOBILITY EXERCISES

- Side bends

Feet apart. Bend your trunk smoothly

first to one side, then to the other.

- Trunk Twists

Feet apart. Turn round to one side, then

the other.

5. SHOULDER MOBILITY

EXERCISE

- Arm circles: rotate your arms forwards

slowly making circles in the air. Repeat

the exercise backwards.

- Lift one arm forwards then move it

backwards in a continuous circling

motion. Repeat with the other arm.

- Open and close your arms crossing them

at the front.

6. NECK EXERCISES

-Move your head up and down by looking

up to the ceiling and then down to the

floor.

- Rotate your head.

- Laterally bend your neck by trying to

touch your right ear to your right

shoulder, then trying to touch your left ear

to your left shoulder.

STRETCHING

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1. Shoulder and back of upper arm

Place your right hand on your left

shoulder.With left hand, pull right elbow

across chest toward left shoulder and

hold.

Repeat on the other side

2. Front of shoulder and chest

Place your hands behind you, interlock

your fingers and then straighten your arms

and try to lift them upwards

3. Trunk and waist

Place one arm on your waist and lean to

the side extending the other arm.

Repeat on the other side.

4. Seated hamstring stretch

Sit on the floor with both legs straight outin front of you.

5. Calf stretch

Stand a little way from the wall and lean

on it with forearms, head resting on hands

1. Place your right foot in front ofyou, leg bent, left leg straight

behind you

2. Slowly move hips forward untilyou feel a stretch in the calf of

your left leg

3. Keep your left heel flat and yourtoes pointed straight ahead

4. Repeat on the other side

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6. Shoulder and side stretch. Triceps

stretch.

Place your right hand behind your head

and use your left hand to ease the right

elbow closer towards your head - pull

your elbow behind your head if possible.Repeat on the opposite side.

7. Inner thigh, groin

1. Feet apart, bend your right kneeslightly and move your left hip

downward towards your right

knee

2. Repeat on the other side.

8. Front thigh (quadriceps)

1. Standing straight, grasp the top ofyour left foot with your right hand

2. Pull your heel towards yourbuttock

3. Repeat on the other side

ACTIVITY 5

Draw up your own general warm-up choosing exercises you have practised in class.

Divide it into these three main parts: aerobic activity, joint mobility and stretching. It

should last over 10 minutes.

ACTIVITY DRAWING

AEROBIC ACTIVITY

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JOINT MOBILITY

STRETCHING

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ACTIVITY 6 MY REFLECTIONS ON WARMING UP

Think about the following questions and write your opinion. We will

discuss them with the rest of your classmates in class.

1. Why do you think it is important to warm-up?

2. Is it a healthy habit? Why?

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3. Do you usually do exercise or any sports? What sports

do you practise in your leisure time?

4. Have you warmed up before? How have you done it?

ACTIVITY 7. SUMMURISE WHAT YOU HAVE LEARNT ABOUT

WARMING UP.

The warm-up is

The parts of a general warm-up are

Warming up is important because

The benefits of warming up are

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