Colegio Divina Pastora Córdoba The warm up 2ºeso Departamento Educación Física Mercedes Secilla López

What is it? How? For what? Parts Duration THE WARM-UP

¿Qué es y para qué sirve? Prevent injuries A warm up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise, and stretching, followed by the activity. Warming up brings the body to a condition at which it safely responds to nerve signals for quick and efficient action. For example, before running or playing an intensive sport, the athlete might slowly jog to warm their muscles and increase their heart rate. It is important that warm ups be specific to the activity, so that the muscles to be used are activated. The risks and benefits of combining stretching with warming up are disputed, although it is generally believed that warming up prepares the athlete both mentally and physically. Warm-up programs can improve the strength of the knee muscle, which, in turn, may decrease injuries Prevent injuries

partes This is so the heart and lungs get used to functioning according to the effort required. You can do this a short run. We know this phase has been completed when we start to sweat. Initial Phase To prepare the parts of the body that are going to make the biggest effort or do more activity. We do exercises for flexibility that require ample, light movements and that do not force our muscles or joint, while maintaining our balance at all time. We can combine these with short spurts of running. Intermediate Phase To make sure that our body adapts to the activity as well as possible we can play speed and acceleration games. Final Phase or preparation (*Pica en cada imagen para ver ejemplos de ejercicios de cada parte)

types of joints

BASIC joints

types of movements

Joint movements

Joint movements

iNTERMEDIATE PHASE

iNTERMEDIATE PHASE

iNTERMEDIATE PHASE

iNTERMEDIATE PHASe

iNTERMEDIATE PHASe

MUSCLES

Stretches

Stretches

Stretches

DURATION OF WARM-UP PARTS Joint movement Estiramientos 3 minutes 4 minutes duration of exercise: 30 second 6 exercises 8 exercises

prevenimos lesiones

How should we warm up? Organized Progression Complete (from feet to head) Progression (Start with light exercise and increases the intensity gradually) Adjusted to you and to the physical activity or sport Complete (at the end you should feel psychically and physically prepared) Warm up before playing sports is a habit for life