1. The Benefits of a “Warm-Up”

2. What is a warm-up ? FIRST part of every training session FIRST part of every training session This involves gradually warming up all muscles and body parts This involves gradually warming up all muscles and body parts

3. The Benefits include: ↑ body and tissue temperature ↑ body and tissue temperature ↑ blood flow through the muscles ↑ blood flow through the muscles ↑ the heart rate ↑ the heart rate ↓ the risk of injury to the muscles ↓ the risk of injury to the muscles

4. Aerobic phase : Start with 5-8 minutes of cardiovascular activity- easy jog Start with 5-8 minutes of cardiovascular activity- easy jog This phase circulates the blood through all the muscles This phase circulates the blood through all the muscles provides greater flexibility for stretching provides greater flexibility for stretching Objective: is to circulate the blood & warm the muscles for activity Objective: is to circulate the blood & warm the muscles for activity

5. Stretching phase: This phase is ten minutes long; each stretch should be held for 10 to 15 seconds This phase is ten minutes long; each stretch should be held for 10 to 15 seconds This phase improves : This phase improves : Flexibility Flexibility ↑ relaxation of the muscles ↑ relaxation of the muscles improves the muscle’s ability to withstand force during exercise improves the muscle’s ability to withstand force during exercise

6. Technical Skill phase: Involves progression drills that start at a low and progress to an intermediate level Involves progression drills that start at a low and progress to an intermediate level 10-15 minutes 10-15 minutes Objective: works on coordination preparation for training or competition Objective: works on coordination preparation for training or competition

7. Quiz The total warm-up session should take about _______ minutes. The total warm-up session should take about _______ minutes. What are the three phases? What are the three phases? The warm up not only gets the ______ ready for activity but it’s also a time to _________ prepare the mind for a workout or competition. The warm up not only gets the ______ ready for activity but it’s also a time to _________ prepare the mind for a workout or competition.