Preparing to play. Warm Up Warming up prepares the body for physical education by - improving blood flow to the heart - Increasing muscle temperature.

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Presentation transcript:

Preparing to play

Warm Up

Warming up prepares the body for physical education by - improving blood flow to the heart - Increasing muscle temperature which makes them more pliable

Steps to warming up 1. Aerobic Exercise 2. Stretching 3. Sport Specific

1. Aerobic Exercise Purpose.. Raises the body’s temperature and activates body system. Examples minutes of light jogging (enough to cause light sweat)

2. Stretching Purpose.. Increases the elasticity of the tissues and increases joint range of motion Examples.. Static stretches for hamstrings, quadriceps, calves and groin held at least 30 seconds Dynamic stretches for the eg muscles (e.g. Leg swings)

Purpose.. Prepares the body for the types of activities expected in the game. Allows physical and mental readiness for the game. Examples.. Short sprints, fast changes of direction, jumps and hops. Passes and shooting drills involving other players and the ball. 3. Sport-Specific Exercise

Cool down

Steps cooling down 1. Aerobic Exercise 2. Stretching 3. Recovering

Cool Down Cooling down and stretching after playing sport may reduce the risk of injuries and fatigue. It also helps to promote flexibility.

1. Aerobic Exercise Examples minutes of slow jogging leading to walking.

2. Stretching Examples.. Static stretch for 10 minutes.

Examples.. - After any exercise, make sure players rehydrate. - Treat any sprains, strains or bruises with the R.I.C.E. procedure. 3. Recovery

Stretching

Static Stretching Dynamic Stretching

Gastrocnemius

Soleus and Achilles Tendon

Bicep Femoris, Semitendinosus, Semimembranosus

Quadriceps

External Oblique

Pectorals

Triceps

Trapezius and Pectoral

Lattissimus Dorsi

Adductor longus/Gracilis

Gluteus Maximus