DYNAMIC WARM UP SUMMARY

1st PART: You start by walking and later on you will alternate normal
running with the following exercises:

-Sideways, knees up, heels up, zigzag, backwards, forwards.

Duration: three minutes.

2nd PART: You will alternate normal running with the next exercises:

-Knees up and arms forwards, heels up and arms backwards, touch the
floor left and right, touch the floor left and right and jump, touch the floor
left and right plus jump plus turn.
Duration: three minutes.

3rd PART: You will alternate normal running with the following strength
exercises on the floor:

Three series of sit-ups (you can start with fifteen repetitions).

Three series of back arches (from eight to ten repetitions).
Three series of push-ups (from three to five repetitions).
Duration: approximately three minutes.

4th PART: You will run alternating three or four progressive accelerations
(sprints) with slower running.
Duration: approximately three minutes.

Finally, you will check your pulse rate and walk for a cool down lap before
stretching.

I.E.S. GABRIEL CISNEROS PHYSICAL EDUCATION DEPARTMENT

STATIC WARM UP SUMMARY

You start by making circles with your:

-ankles

-knees

-hips and waist: turns from one side to another, lateral flexion, up and
down flexion and circumduction (a turn with flexion and extension of your
trunk).

-shoulders: turns towards the front and then the back.

-neck: slow flexion to the front and to the back, lateral flexion and turns to
the left and to the right without craning your neck.

-arms and elbows: with large turns to the front and to the back, up and
down and crisscrossing in front of the trunk of your body.

-wrists

-fingers

I.E.S. GABRIEL CISNEROS PHYSICAL EDUCATION DEPARTMENT

CHECKING/TAKING YOUR PULSE RATE

Theoretically, it is said that the maximum cardiac frequency is 220-AGE

While resting, an adult who doesn’t exercise, or, a sedentary person, has a
pulse rate of about 70 beats per minute. At your age, due to the changes
in your developing bodies, your resting pulse rates can be higher.
. You can calculate your cardiac rhythm, without more exact technical
help, by lightly pressing on the following points:

-RADIAL ARTERY: located next to the radial bone, in the wrist.

Place one or two fingers on the artery, avoiding using the thumb because
it has its own pulses, and press lightly.
Count mentally your beats during fifteen seconds and then multiply by
four

I.E.S. GABRIEL CISNEROS PHYSICAL EDUCATION DEPARTMENT

CAROTID ARTERY: located on either side on the center of the throat, in
the front park of the neck.

Place one or two fingers on the artery, avoiding using the thumb because
it has its own pulses, and press lightly.
Count mentally your beats during fifteen seconds and then multiply by
four.

HEART: located in the chest, slightly towards the left side.

You can also place the palm of your hand on your chest.
Count mentally your beats during fifteen seconds and then multiply by
four.

I.E.S. GABRIEL CISNEROS PHYSICAL EDUCATION DEPARTMENT