Ilkogretim Online - Elementary Education Online, 2020; Vol 19 (Issue 3): pp.

3948-3957
http://ilkogretim-online.org
doi: 10.17051/ilkonline.2020.03.735551

Effects Of Warm-Up Exercises On Performance Of Athletes

Alia, M.Phil. Scholar Isra Institute of Rehabilitation Science, Isra University Islamabad.

Habib Ullah, M.Phil. Scholar Isra Institute of Rehabilitation Science, Isra University
Islamabad.

Noor Muhammad Marwat, Department of Sport Sciences and Physical Education, Gomal
University, Dera Ismail Khan (KP) Pakistan.

Dr Ejaz Asghar, Associate Professor, Isra Institute of Rehabilitation Sciences, Isra

University, Islamabad Campus.

Muammad Touqeer Awan, M.Phil. Scholar Isra Institute of Rehabilitation Science, Isra
University Islamabad.

Muammad Iftikhar, Ph.D Scholar, Department of Health Physical Education and Sports
Sciences University of Karachi.

Abdul Baqi Panhwar, Incharge Sports the Sheikh Ayaz University Shikarpur.

ABSTRACT: Purpose of this particular study was aimed to find out the physical and
psychological effect of warm up exercise on performance of athlete. Hundred athletes were
selected N=60 male and N=40 female age between 18 to 27 years, athletes from Faisalabad
division. Injured and pregnant athletes exclude in my study. Non-probability convenience
sampling method was adopted for cross-sectional study. 7 to 10 minutes warm up protocol
follow the athletes, physical self- description questionnaire (PSDQ-S, Marsh) used for data
collection. Researchers concluded that null hypothesis was rejected and researcher’s
objectives were supported by the results of the study. Results after warm up exercise
improve athlete’s performance and physical self description variables have psychological
significantimpact on the skill and fitness of athlete of division Faisalabad, Pakistan.

INTRODUCTION: Warm up exercises is a protocol of rhythmic exercise which begins to

raise body temperature and lack the chance of injuries,it’s commonly used to optimize
athlete’s fitness, improve skill and prevent injuries, proper warm up will help to prevent
injury; stretch muscles & joints; increase heart rate and flexibility improve athletes’
performance 1. Warm up exercises is a sporting physical activity characterized by long and
high-intensity movements likecoordination & agility with accuracy, strength, maximum

3948 | Ali Effects Of Warm-Up Exercises On Performance Of

Athletes
range of motion of joints, endurance are essential elements of the sports2. Warm up
exercise are commonly used to optimize athletes performance and prevent injuries. In
order to play sports, it is very important to first get ready with good warm up exercise, it’s
a preparatory period before exercise to enhance performance in competition or training,
proper warm up will help to prevent injury; stretch muscles & joints; increase heart rate
and flexibility improve the athlete performance 3. IB Stewart,et al., study in 2017, effect of
warm up exercise on flexibility and anaerobic performance on nine males (age 21 year,
height 1.77 m, weight 80 kg, VO2 max 60.4 ml/kg/min) completed four trials, each trial
consisted of knee, hip and ankle range of motion evaluation using an anaerobic ability test
and an electronic inclinometer on the treadmill, a task specific warm up resulted in
increased body temperature, heart rate, anaerobic ability and the lack of chance in range of
motion at the knee and hip joints,advantages of warm up are closely related to the
duration, intensity and warm up mood, in short warm up prior to activity with the
intention of enhancing performance and reducing injuries 4. Liu X, et al.,analyzed in 2017
effect of selected exercises on flexibility and accuracy of badminton and tennis players,
flexibility refers the absolute Range of motion in joints and length in muscles that cross the
joints, coordination is the ability to integrate movement of muscles into an efficient pattern
of movement 5.Koyuncu M,et al., in 2018, determine the relationship between social
physical anxiety(SPA), body image dissatisfaction(BID), self-esteem(SE) and body fat
ratio(BFR)on 290 females exercisers and non-exercisers, results shows that exercises
significantly positive change in behavior, moderating effect on self-confidence level,
decreased body fat ratio, social anxiety and body image dissatisfaction 6.

OBJECTIVES OF THE STUDY:

1. To find out the effects of warm up exercises on performance of athletes.
2. To check the psychological effects of warm up exercises on performance of athletes.

HYPOTHESIS:
H01- There is no significant effect of warm up exercise on improvementof the performance
of athletes.

H02- There is no significant effect of warm up exerciseson psychological effects

ofathletes’performance.

METHODOLOGY: Non-probability convenient sampling method was adopted for cross-

sectional study. Hundred athletes from Faisalabad division of Punjab, Pakistan were
selected with 60 male and 40 female. Age of participants varied between 18 to 27 years.
Injured and pregnant athletes were excludedfrom the study. 7 to 10 minutes warm up
following the athletes, physical self- description questionnaire (PSDQ-S, Marsh) used for
data collection.

Statistical Analysis: Collected data was analyzed through descriptive statistics. Mean,
standard deviation, frequency and percentages were calculated for athletes and results
obtained after analysis was presented by using graphs and tables, data was analyzed by
3949 | Ali Effects Of Warm-Up Exercises On Performance Of
Athletes
using SPSS 2021 version.Level of probability was adjusted at .05 for statistical significance.
Alpha value >0.876 which shows acceptable reliability.

RESULTS

Dependent Male Female Overall

Variable

N Mean ±S.D N mean ±S.D N mean ±S.D P.valu

e
Coordinatio 6 5.320 1.257 4 4.791 1.551 100 5.09 1.39 0.000
n 0 0 6 7
Health 6 5.28 1.29 4 5.06 1.21 100 5.19 1.26 0.004
0 7 6 0 5 8 8 4
Activity 6 5.16 1.25 4 4.45 1.43 100 4.88 1.37 0.000
0 6 9 0 0 6 0 2
Body Fat 6 5.56 1.05 4 4.65 1.28 100 5.19 1.22 0.000
0 1 4 0 8 4 9 9
Sports 6 5.68 0.93 4 4.83 1.32 100 5.34 1.17 0.000
0 8 4 0 3 0 6 6
Global 6 5.12 1.101 4 4.225 1.898 100 4.76 1.52 0.000
Physical 0 2 0 3 8
Appearance 6 5.150 1.153 4 4.550 1.593 100 4.91 1.37 0.000
0 0 0 1
Strength 6 5.710 0.958 4 4.921 1.183 100 5.39 1.11 0.000
0 0 6 2
Flexibility 6 5.298 1.203 4 4.966 1.161 100 5.12 1.19 0.001
0 0 0 9
Endurance 6 5.427 1.160 4 4.546 1.144 100 5.00 1.21 0.000
0 0 3 5
Global 6 5.320 1.098 4 5.055 1.280 100 5.21 1.17 0.002
Esteem 0 0 4 5

3950 | Ali Effects Of Warm-Up Exercises On Performance Of

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Figure-1

45 40
40 Coordination
Male
35
30 Female
25
20
14 14
15
10 8
4 5 4 4
5 2 3
1 1
0
False Mostly false More false than More true than Mostely true True
(3.3%,7.5%) (1.7%,10%) true false (6.7%,35%) (66.7%,35%)
(8.3%,10%) (13.3%,2.5%)

The Male (N=60) and female (N=40) mean, ±SD and p-value of coordination were
5.32±1.27, p<0.000, 4.79 ±1.51 p<0.000, with respectively.

Figure-2

45
Health 39
40 Male
35 Female
30
25
20 16
15 11
9
10 6
4 3 4 3
5 2 1 2
0
False Mostly false More false than More true than Mostely true True
(3.3%,2.5%) (6.7%,15%) true false (15%,27.5%) (65%,40%)
(5%,10%) (3.3%,15%)

The Male(N=60) and female(N=40) mean, ±SD and pvalue of health were 5.28±1.29
p<0.00, 5.06 ±1.21 p<0.00, with respectively.

Figure-3

3951 | Ali Effects Of Warm-Up Exercises On Performance Of

Athletes
 30 28
Activity
25 Male
Female
20
16
15 12 11
8 9
10
3 4 3 3
5 2 1
0
False Mostly false More false than More true than Mostely true True
(3.3%,2.5%) (5%,10%) true false (26.7%,22.5%) (46.7%,27.5%)
(5%,30%) (13.3%,7.5%)

Statistical analysis shows warm up effect on activity, Male (N=60) and female (N=40) mean,
±SD and pvalue were 5.16±1.25 p<0.00, 4.45 ±1.43 p<0.00, with respectively.

Figure-4

Body fat
50
Male 43
45
40 Female
35
30
25
20
13
15 10 9
6 8
10
2 1 3 2 3
5 0
0
False Mostly false More false than More true than Mostely true True
(3.3%,2.5%) (0%,7.5%) true false (5%,20%) (16.7%,32.5%) (71.7%,22.5%)
(3.3%,15%)

The Male(N=60) and female(N=40) mean, ±SD and pvalue of body fat were 5.56±1.05
p<0.00, 4.65 ±1.28 p<0.00, with respectively.

Figure-5

3952 | Ali Effects Of Warm-Up Exercises On Performance Of

Athletes
 50
44
45 Sports
40
Male
35 Female
30
25
20 15
15 13
9
10 6 6
5 2 3
1 0 0 1
0
False Mostly false More false than More true than Mostely true True
(3.3%,2.5%) (0%,7.5%) true false (21.7%,22.5%) (73.3%,37.5%)
(0%,15%) (1.7%,15%)

The Male(N=60) and female(N=40) mean, ±SD and pvalue of sports were 5.68±0.93
p<0.00, 4.83 ±1.32 p<0.00, with respectively.

Figure-6

25 22
Male Global physical 20
20
Female
15 12 11
10
10 7
5
3 4 4
5 2
0
0
False Mostly false More false than More true than Mostely true True
(3.3%,17.5%) (0%,7.5%) true false (20%,10%) (33.3%,25%) (36.7%,27.5%)
(6.7%,12.5%)

The Male (N=60) and female (N=40) mean, ±SD and P.value of global physical were
5.12±1.10 p<0.00, 4.22 ±1.89 p<0.00, with respectively.

Figure-7

3953 | Ali Effects Of Warm-Up Exercises On Performance Of

Athletes
 30 Apperance
26
25 Male
Female
20
15 16
14
15
9 9
10

5 2 2 2 2 2
1
0
False Mostly false More false than More true than Mostely true True
(3.3%,5%) (1.7%,22.5%) true false (25%,22.5%) (43.3%,40%)
(3.3%,5%) (23.3%,5%)

The Male (N=60) and female (N=40) mean, ±SD and pvalue of appearance were 5.15±1.15
p<0.00, 4.55 ±1.59 p<0.00, with respectively.

Figure-8

60 Strength
48
50
Male
40 Female
30

20 16
8 10
10 7
2 4 3
1 0 1 0
0
False Mostly false More false than More true than Mostely true True
(3.3%,2.5%) (0%,2.5%) true false (5%,20%) (11.7%,25%) (80%,40%)
(0%,10%)

The Male (N=60) and female (N=40) mean, ±SD and pvalue of strength were 5.71±0.95
p<0.00, 4.92 ±1.18 p<0.00, with respectively.

Figure-9

3954 | Ali Effects Of Warm-Up Exercises On Performance Of

Athletes
 40 Flexibility 35
35 Male
30 Female
25
20
15 14
15
10
10 7 7
5 2 2 3 3
1 1
0
False Mostly false More false than More true than Mostely true True
(3.3%,2.5%) (3.3%,2.5%) true false (25%,35%) (58.3%,25%)
(5%,17.5%) (5%,17.5%)

The Male (N=60) and female (N=40) mean, ±SD and pvalue of flexibility were 5.29±1.20
p<0.00, 4.96 ±1.16 p<0.00, with respectively.

Figure-10

35 Endurance 31
30 Male
25 Female
20
13 14 14
15 11
10
4 5
5 3 3
1 0 1
0
False Mostly false More false than More true than Mostely true True
(5%,2.5%) (0%,10%) true false (23.3%,35%) (51.7%,7.5%)
(1.7%,12.5%) (18.3%,32.5%)

The Male (N=60) and female (N=40) mean, ±SD and pvalue of endurance were 5.42±1.16
p<0.00, 4.54 ±1.14 p<0.00, with respectively.

Figure-11

3955 | Ali Effects Of Warm-Up Exercises On Performance Of

Athletes
 30 28
Global esteem
25 Male
20
20 Female
16
15 13
9
10
6
5 2 3
1 1 0 1
0
False Mostly false More false than More true than Mostely true True
(3.3%,2.5%) (1.7%,7.5%) true false (33.3%,32.5%) (46.7%,40%)
(0%,2.5%) (15%,15%)

The Male(N=60) and female(N=40) mean, ±SD and pvalue of global esteem were
5.32±1.09 p<0.00, 5.05 ±1.28 p<0.00, with respectively.

DISCUSSION: Study was conducted to find out effects of warm up exercise on performance
of athletes. Hundred athletes were randomly selected for study from the Faisalabad
division. Both the gender consisted of 60 male 40 female for testing. Athletes feel confident
and good after warm up exercises. Effect of high intensity interval circuit training on the
development of specific endurance or some essential skills on sixteen athletes with a 4
week training session, performance tests consisted of bench press, wall toss test, sit and
reach test, shuttle run test, speed ladder test, high intensity interval training is increase
endurance (strength, speed) and some basic skills (Abdullah, S, 2018). The students
showed significant improvements in their ability to choose tactical solutions and make
arguments for those decisions when watching sports match-ups, novice students more
cooperative, exercise increased the self-esteem and confidence level for athletes(Holler J,
Pohlmann B, 2019). Quality of movement with direction and approach matters in athlete’s
competitions (Logan S W, et al, 2017). Regular stretching exercise programs enhance the
level of self-esteem and decreasing hopelessness level, exercises develop positive change in
behavior, increased self-esteem level, and decreased body fat ratio, anxiety and body image
dissatisfaction (Yigitir K,2019). Warm up exercise improves running, jumping, catching,
and throwing abilities of athletes after training (Duncan M J, 2020). Athletes use endurance
exercise improvement as winning tool during competitions (Petersen D, 2015).
Coordination and agility is vital aspect of fitness and for agile athletes it is essential (Reilly
T et al, 1995). Maximum range of joints and high level of muscles flexibility is needed for
athletes to gain proper position during sports activates (Abian-Vican. J et al, 2012).
CONCLUSION: Null hypothesis was rejected and researcher’s objectives were supported by
the results of the study. After proper warm up exercises the performance of athletes was
improved. The physical self description variables had psychological impact on the skill and
fitness level of athlete of Faisalabad division, (Punjab) Pakistan.

3956 | Ali Effects Of Warm-Up Exercises On Performance Of

Athletes
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