I.E.S.

PINTOR LUIS SÁEZ

UD: WARM UP
1. CONCEPT

We can define warm up as the group of physical exercises, done at a lower intensity,
before starting any physical or sporting activities. Throught these activities we can adapt our
body to a increase effort in a progressive way.

2. WHY DO WE WARM UP?

1. To increase the performance in the activity we are going to do.

Warm up exercises help us to improve our performance, specially in sports activities.
2. To decrease the risk suffering an injury.
Some athletes suffer injuries when doing a sport activity. If your muscles are not
warm up the risk of injuries increases. A proper warm up decreases the chances of injuries,
because rising up the temperatura of the muscle will help muscular movement.
3. To psychology get ready for the training or sport competition.

3. WHICH EFFECTS DOES IT HAVE?

1. It activates the heart and circulatory system. The heart will beat faster and
stronger, so the blood will go faster throught blood vessels taking more oxygen to the
muscle.
2. Increases the efficiency respiratory system: you will breath deeper and quicker.
Lungs will capture more air and that will increase the oxygen available for the organism.
3. It will make the body temprature to rise: making the musculature to move easily.

4. PHASES OF THE WARM UP?

In a warm up we can differentiate two different phases: a general one and a specific
one.
1-General warm up: is the first part of the warm up in which we will do exercises
common to different sport activities. It activates in a progressive way the cardiorespiratory
system and the muscular system.

In this phase we will do the following types of exercises:

• Slow running:
Their purpose is to actívate the cardiovasculary and respiratory systems. The
number of heart beats increases so the amount of blood arriving to the muscles, making
them ready for a more intense physical activity. The length of this part has to be at least
3 minutes.

• Joint mobility exercises:

The purspose is to move the joints. We will do smooth and progressive exercises
including rotations of the different joints. (ankles, knees and hip)…. The length of this
part has to be 3-5 minutes.

Physical education 2019/2020

I.E.S. PINTOR LUIS SÁEZ

• Stretching exercises:

The objective is to keep or develope the muscular elasticity. This will be done
through stretching exercises of the big muscle groups. Each stretching should be
maintained from 15 to 20 seconds. The length of this part has to be 3-5 minutes.

• Chasing games:

The objective is to mobilize the maximum number of muscle groups and joints at the
same time.

2-Specific warm up: after to prepearing the body in a general way, we should warm
up more specifically. This phase will include similar movements to the ones we are going to
practice (passes, throws, shots…)

5. COOL DOWN

Making the organism back to normality in a progressive and non abrupt way is as important
as getting the body ready before the activity.
The cool down consists in slow runnung and smooth stretching exercises.

6. FACTORS THAT INFLUENCE THE WARM UP:

We have to consider the following factors:

1- Breathing: should be natural during the whole warm up
2- The length of the warm up will vary due to:
• Age
• Room temperature: we should increase the lentgh the warm up if the
temperatura is lower.
• Injuries: we should warm up longer time the injured part to avoid repetitive
injuries.
• Physical activity to perform:
3- Intensity warm up: we should at just the warm up to the need of the physical activity
we are going to perform.

7. CHARACTERÍSTICS OF THE WARM UP

• Warm up should be smooth and progressive.

• Warm up should use as many muscular groups and joinst as possible.
• Warm up should start with low intensity and low difficulty exercises increasing both
progressively.
• Ones we finish the warm up we can not wait a long period of time before starting the
sport activity.
• The length of warm up will vary depending of the physical activity or sport we are
goin to perform
• Heart beat frecuency should be from 120-150 per minute at the end of the warm up
• The number of exercises to perform will be from 10-15
• The numer of repetitions will not be more tan 10-15.

Physical education 2019/2020

I.E.S. PINTOR LUIS SÁEZ

JOINT MOBILITY

JOINT MOBILITY

Physical education 2019/2020

I.E.S. PINTOR LUIS SÁEZ

STRETCHING EXERCISES

Physical education 2019/2020