Warming+Up

Welcome to Warming up
 * //Warming up, w //****//hat is it? //**

 It is a pre-exercise physical activity that requires more effort than being at rest.

 It prepares us for exercise: physically, physiologically and psychologically. We ensure that our cardiovascular, respiratory, nervous and muscular start working progressively and seamless.

 1) Improve the performance of the activity that we perform. 2) Reduce the risk of injuries 3) Mental preparation


 * //Effects on the body //**
 * **Increases the rate of the cardiovascular ** **system: **increasesthe  cardiac out put. Thebeatsaremorepowerful,whichcirculatesmorebloodvesselstocarrytheoxygentothemuscles.
 * **Increases the rate of the respiratory ** **system: ** we <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">breathefasteranddeeper(increasestherateofbreathing),thusincreasingoxygenation of the blood.
 * **<span style="font-family: Arial,sans-serif; font-size: 12pt;">Stimulate ** **<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">themuscularsystem: **<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">increasesbodytemperaturewhichfacilitatesthemovement.
 * **<span style="font-family: Arial,sans-serif; font-size: 12pt;">Stimulates ** **<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">thenervoussystem: **<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">thereisgreatercoordination.Themovementsperformedbeforeacompetition,facilitateitssubsequentimplementation.
 * **<span style="font-family: Arial,sans-serif; font-size: 12pt;">Psychological ** **<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">preparation, **<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">aboveall,improvedreadinessinconcentrationandmotivation.

**//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Types of warm up //** <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">There are two types of warm up, **//general warming//** **//up//** or **//specific warming up//**;inthiscoursewewillperformthefirst. <span style="font-family: Arial,sans-serif; font-size: 12pt;">General <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">warming up: <span style="font-family: Arial,sans-serif; font-size: 12pt;"> is an activity which increases your heart rate and prepares the body for <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">exerciseregardlessoftheactivitythatwearegoingtoperform. <span style="font-family: Arial,sans-serif; font-size: 12pt;">Specific warming up: is an activity which increases the heart rate and is based around performing movements that simulating movements which are included within the activity or game situation which will be performed.

**//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Sections of a warm up //** <span style="font-family: Arial,sans-serif; font-size: 12pt;">1) Perform a **//pulse raiser//** to increase the heart rate and deliver more oxygen around the body to the muscles. <span style="font-family: Arial,sans-serif; font-size: 12pt;">Performing a cardiovascular activity will increase; the heart rate, respiration rate and body temperature. The aim of this part of the warm up is to **//deliver more oxygenated blood//** to the **//muscles//** which can then be absorbed to be used in the chemical reaction which allows the muscles to **//produce energy//**. You will warm up, your heart will beat faster, you will breathe faster, your face may turn red and you may start to sweat. <span style="font-family: Arial,sans-serif; font-size: 12pt;">You should aim to raise your heart rate to between **//120-140 beats//** per minute to ensure that sufficient amounts of blood are being delivered to the muscles.

**//<span style="font-family: Arial,sans-serif; font-size: 12pt;">2) //** **//<span style="font-family: Arial,sans-serif; font-size: 12pt;">Stretch //** <span style="font-family: Arial,sans-serif; font-size: 12pt;"> your muscles. You start from the head to the toes and you should hold each stretch for 8-10 seconds. <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">**//We//** <span style="font-family: Arial,sans-serif; font-size: 12pt;"> **// highlight the stretches, as they are useful to prevent injuries. //**

Trapezius Triceps Deltoids Latissimus dorsi Pectoralis <span style="color: #0000cc; font-family: Arial,sans-serif; text-decoration: none;"> <span style="color: red; font-family: Arial,sans-serif; font-size: 12pt;"> <span style="font-family: Arial,sans-serif;">Abdominals Gluteals Quadriceps Biceps <span style="font-family: Arial,sans-serif; font-size: 12pt;">femoris <span style="font-family: Arial,sans-serif;"> Gastrocnemius

<span style="font-family: Arial,sans-serif; font-size: 12pt;">3) **//<span style="font-family: Arial,sans-serif; font-size: 12pt;">Joint M <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">obilisation: //** f<span style="font-family: Arial,sans-serif; font-size: 12pt;">ocusing on the major moveable joints (also known as synovial joints) rotate each joint for approximately **//15 seconds in each direction//**, increasing the range of movement around that joint. A joint is the place where two or more bones meet.


 * //<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;"> Components of a synovial joint //**



<span style="font-family: Arial,sans-serif; font-size: 12pt;">There are two main parts of the synovial joint which help to avoid injury;


 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;"> Cartilage( //**<span style="font-family: Arial,sans-serif; font-size: 12pt;">Hyaline)
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">• <span style="font-family: Arial,sans-serif; font-size: 12pt;">This **covers the ends** of the two articulating (joining) bones and stops them touching each other. It acts a **cushion** to **reduce friction**, also stopping the bones **wearing away** (arthritis)


 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">Synovial fluid //**
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">• <span style="font-family: Arial,sans-serif; font-size: 12pt;">This **lubricates** (greases up) the joint
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">• **<span style="font-family: Arial,sans-serif; font-size: 12pt;">Allowing free movement **<span style="font-family: Arial,sans-serif; font-size: 12pt;">, much like when you put oil in a car or on your bike chain
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">• <span style="font-family: Arial,sans-serif; font-size: 12pt;">It also helps keep the joint free from **infection**

<span style="font-family: Arial,sans-serif; font-size: 12pt;">Rotating the joints warms the **//synovial fluid//** which when working with the **//cartilage//** helps to prevent impact injuries by providing a cushion in the joint.

<span style="font-family: Arial,sans-serif; font-size: 12pt;">The main joints to focus on are:

<span style="font-family: Arial,sans-serif; font-size: 10pt;">

= media type="youtube" key="94vM9b0zGjA?feature=player_embedded" height="510" width="884" align="center" = [|<iframe width="560" height="315" src="https://www.youtube.com/embed/K-vRiDDqn8Q" frameborder="0" allowfullscreen>] **//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">COOL DOWN //** //<span style="font-family: Arial,sans-serif; font-size: 12pt;">After you have finished exercising it is important that you bring the body back to a state of homeostasis gradually. // <span style="font-family: Arial,sans-serif; font-size: 12pt;">There are also three sections to cooling down **<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Pulse reducer ** <span style="font-family: Arial,sans-serif; font-size: 12pt;">- the aim of this part of the session is to take **//the heart rate below 100BPM//**. This allows the body return to a normal state this is called homeostasis. Taking in lots of oxygen when you are no longer exercising helps to **//eliminate lactic acid//**, which is the waste produce that builds up in the muscle when there is not enough oxygen available to produce the energy needed and helps to **//replace the oxygen debt?//**

**<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Developmental stretch ** <span style="font-family: Arial,sans-serif; font-size: 12pt;">– the aim of this section is to **//relax the muscle//** and **//increase flexibility//**. It is best carried out after exercise because the muscles are very warm and elastic. Developmental stretches are held for **//15 to 30 seconds//** with the aim of increasing the length of the muscle and tendon to increase flexibility which is the range of movement around a joint. It is important to focus on joints that are less flexible and those that will help you to perform you sport or activity better standard.

**<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Showering and Changing ** <span style="font-family: Arial,sans-serif; font-size: 12pt;">– a by-product of exercising is normally sweating. When our body sweats it secretes bacteria from the body. These bacteria can be the perfect breeding ground for infectious diseases to breed. After exercise it is important to shower and change close to wash the bacteria off of the body and try to eliminate the risk of infection. **<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;"> Drinking water **//<span style="font-family: Arial,sans-serif; font-size: 12pt;">– // <span style="font-family: Arial,sans-serif; font-size: 12pt;">As we have previously said a by-product of exercise is sweat. When we sweat we secrete water and waste products from the body. As we know our body is made out of 80% and water and our brain 90% so it is essential to replace the water we need to we have the lost to rehydrate the body. As a guide you should drink an extra litre of water for every hour of exercise that you do.