SESSION : 2020-21

YOGA PROJECT
On
“Warming Up Freeing Activity in Rhythmic Movement and Patommime”

Submitted to- Submitted By –

Mrs. ARTI SHUKLA TARUN PRATAP SINGH
XI A
1411
 ACKNOWLEDGEMENT
I would like to express my special thanks of gratitude to my teacher
Mrs. ARTI SHUKLA, who gave me the golden opportunity to do this
wonderful project of Yoga on “Warming Up Freeing Activity in
Rhythmic Movement and Pantomime” , Who also helped me in
completing my project. I came to know about so many new things I m
really thankful to them. Secondly I would like to thank my parents and
friends who helped me a lot in finalizing this project within the limited
time frame.

Tarun Pratap Singh

XI A Science
 PREFACE
I am feeling great pleasure in putting the mathematics project
file for class XI in the hands of honourable academic commodity.
The main purpose of writing this project file is to provide the
practical knowledge of WARM-UP . I am extremely grateful to my
parents and friends for providing wings to my ideas. I would also
like to thank my mathematics teacher Mrs. ARTI SHUKLA for
appreciating my work in the field of Mathematics .About
“Warming Up Freeing Activity in Rhythmic Movement and
Pantomime” is covered under this project work.
 Warm-Up, Stretch,
& Cool-Down

“Early to bed and early to rise, makes a person healthy,

wealthy, and wise”
(Benjamin Franklin)
✓ Prepares your body physically
and psychologically
✓ Increases blood flow to the muscles
and the body temperature
✓ Reduce the risk of injury
✓ Achieve optimal performance

Why Warm-Up?
 How do you Warm-Up?
✓ The warm-up should last about five minutes

✓ Slow walking is a good warm-

up for a moderate-paced walk

✓ Brisk walking is a good warm-

up for more vigorous activity
 Warm-Up Conditions

Make sure your warm-up does the following:

✓ Increases heart rate
✓ Increases breathing rate
✓ Elevates body temperature
✓ Utilizes muscles you will use in the upcoming
activity
✓ Takes your joints through a full rage of
motion needed for the upcoming activity
STRETCHING
• Light stretching should be done after the warm-up
• Deep stretching after the entire workout

• Remember to breathe when you stretch!

• Benefits of stretching, include:

✓ Improving and maintaining joint range of motion
✓ Helps reduce risk of injury
✓ Helps reduce soreness
✓ Promotes better posture
✓ Improves circulation
✓ Relieves stress
 Warm-Up Stretching
• After the warm-up, stretch the muscles that you will be
using during your workout
• Each stretch should last 10-30 seconds
• Going on a Walk?

Concentrate on
stretching your…
Quadriceps,
hamstrings,
gluteals,
adductors, hip
flexors, calves,
and lower back
 WORKOUT
Remember that your workout
should be at a moderate
intensity:

✓The ‘Talk Test’

✓Your Target Heart Rate Range
(between 60% and 85% of your
maximal heart rate)

MAXIMAL HEART RATE = 220 - AGE

COOL-DOWN
If you abruptly stop an intense
activity, you risk:
✓ Increasing your chance of
experiencing heart arrhythmias
✓ Hindering the removal of
cellular waste from your
muscles, increasing the muscle
soreness
✓ Blood pooling
✓ Becoming light-headed

Never skip this step of your workout!

 How do you Cool-Down?

• Slow the intensity of the activity you are doing

• Gradually slow your pace down to a walk
• End the cool-down by doing some deep stretching
✓ Focus on the muscles that you were using during your workout, this
will help reduce the incidence of stiffness or soreness later
 Cool-Down Stretching
✓After the entire workout, stretch the whole body
✓Make sure to focus on the muscles that were used
during the workout

✓Each stretch should last 20-30 seconds and be

repeated
 Cool-Down Benefits

• Slowly ending your workout gives your body a chance to:

✓ Relax
✓ Decrease your heart rate
✓ Decrease your breathing rate
• Reduces potential for muscle soreness
• Reduces chance of dizziness or fainting