ASSIGNMENT- 2

SPORTS - ATHLETICS

DELHI TECHNOLOGICAL
UNIVERSITY
Warmup

Name: Ayush Kumar

Submitted to: Coach Ajay Singh
Rollno: 2K19/SE/026
 WARMUP
WARMING UP:
Warming up is a preparation for physical exertion or a performance by
exercising or practicing gently beforehand, usually undertaken before a
performance or practice. Athletes, singers, actors and others warm up
before stressing their muscles. It is widely believed to prepare the muscles
for vigorous actions and to prevent muscle cramps and injury due to
overexertion.

Why Warm Up?

Warming up prior to any physical activity does a number of beneficial
things, but the main purpose of the warm up is to prepare the body and
mind for strenuous activity.
• One of the ways it achieves this is by increasing the body’s core
temperature, while also increasing the body’s muscle temperature. By
increasing muscle temperature you’re helping to make the muscles loose,
supple and pliable.
• An effective warm up also has the effect of increasing both your heart
rate and your respiratory rate. This increases blood flow, which in turn
increases the delivery of oxygen and nutrients to the working muscles.

All this helps to prepare the muscles, tendons and joints for more strenuous
activity.

How to Structure Your Warm Up?

It’s important to start with the easiest and most gentle activity first, building
upon each part with more energetic activities, until the body is at a physical
and mental peak. This is the state in which the body is most prepared for
the physical activity to come, and where the likelihood of sports injury has
been minimized as much as possible. So, how should you structure your
warm up to achieve these goals? There are four key components, or parts,
which should be included to ensure an effective and complete warm up.
They are:

1. The general warm up

2. Static stretching
3. The sports specific warm up
4. Dynamic stretching.

Warm Up Stretching Guidelines:

As with most activities there are rules and guidelines to ensure that they
are safe; stretching and the warm up is no exception. Stretching can be
extremely dangerous and harmful if done incorrectly. This short video
shows you how to warm up properly to get the most out of your stretching.

Exercise:

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. For example, before running or playing an intensive sport,
athletes 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 disputable, although it is generally believed
that warming up prepares the athlete both mentally and Stretching is part of
some warm up routines, although a study in 2013 indicates that it weakens
muscles in that situation.[1] There are 3 types of stretches: ballistic,
dynamic, and static:

Stretching
• Ballistic Stretches involve bouncing or jerking. It is purported to help
extend limbs during exercise, promoting agility and flexibility.
• Static Stretches involve flexing the muscles. This may help prevent injury
and permit greater flexibility and agility. Note that static stretching for too
long may weaken the muscles.
• Dynamic Stretching involves moving the body part in the desired way until
reaching the full range of motion, to improve performance.

Warming up in other contexts:

Psychologists, educators, and similar professionals use "warm ups" in

therapeutic or learning sessions before starting or after a break; these
warm ups can include vocal and physical exercises, interactive and
improvisational games, role plays, etc.

Benefits:
1. Preventing injury
There has been contradictory evidence in terms of benefits of
comprehensive warm ups for preventing injury in football (soccer) players,
with some studies showing some benefit while other showing no benefit. It
has been suggested that it is specifically warm ups aimed at increasing
body temperature, rather than targeting stretching, which can prevent
injury.
2. Increasing performance
In baseball, warm up swings using a standard weight bat are effective in
increasing batting speed. In a 2010 meta-analysis, the authors concluded
that in about four-fifths of the studies there was improvement in
performance with various physical activities with warm ups as opposed to
without warm ups.