PATHFIT 2: PROPER WARM UP
A "warmup" may help reduce the risk of injury and soreness by pushing your cardiovascular system to get your blood
pumping and your body temperature higher.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. Warming up brings the body to
a condition at which it safely responds to nerve signals for quick and efficient action.
Direct physical effects of warm ups are:
❏ Release of adrenaline ❏ Decreased viscosity of blood
❏ Increased heart rate ❏ Facilitation of enzyme activity
❏ Enabling oxygen in the blood to travel with greater Direct physical effects of warm ups are:
speed and at a higher volume ❏ Greater extensibility and elasticity of muscle fibres
❏ Increased production of synovial fluid located ❏ Increased force and speed of contraction
between
❏ Increase of muscle metabolism
the joints to reduce friction
❏ Supply of energy through breakdown of glycogen
❏ Efficiency of joint
❏ Increase in speed of nerve impulse conduction
❏ Dilation of capillaries
❏ Increased respiratory rate
❏ Increase of temperature in the muscles
How long should be a warm-up before doing exercise?
Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.
Normal heart rate: 60-100 bpm
Maximum heart rate: Age - 220
Target heart rate:
● Moderate intensity PA ~ 64%-76% of MaxHR
● Vigorous intensity PA ~ 77%-93% of MaxHR
STRETCHING EXERCISES
“STRETCHING allows for greater range of motion and eases the stress on the
joints and tendons, which could potentially prevent injury.
Ballistic Stretches
Static Stretches
Dynamic 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.
• Dynamic Stretching involves moving the body part in the desired way until reaching the full range of motion, to
improve performance.
• Cooling down COOL DOWN is an easy exercise, done after a more intense activity, to allow the body to gradually
transition to a resting or near-resting state.
How do we cool down our body after exercise?
It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help
reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.
PHASES OF EXERCISESPHASES OF EXERCISES
3 PHASES OF EXERCISE
Conditioning | Training
Conditioning can be aerobic exercise, such as running or biking, or it can be anaerobic weight training
Warming Up
It warms up your muscles by increasing the blood flow to them, getting them ready to perform at peak condition
Cool Down
Cooling down your body helps decrease your heart rate gradually and allow blood to flow away from your muscles,
where it concentrates during a workout.
PATHFIT 2:
Anaerobic Exercise
Variables that can impact the results of resistance training:
Program – your overall fitness program is composed of various exercise types
such as aerobic training, flexibility training, strength training and balance
exercises.
Weight – different weights or other types of resistance.
Exercise – a particular movement that is designed to strengthen a particular
muscle or group of muscles.
Repetitions or reps – refers to the number of times you continuously repeat each
exercise in a set.
Set – is a group of repetitions performed without resting.
Rest – you need to rest between sets.
Examples/Types of Anaerobic Exercises
Free weights – classic strength training tools such as dumbbells, barbells and kettlebells.
Medicine balls or sand bags – weighted balls or bags.
Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics.
Resistance bands – like giant rubber
bands – providing resistance when stretched.
Suspension equipment – a training tool that uses gravity and the user's body weight to complete various exercises.
Your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient,
especially when travelling or at work.
BASIC PRINCIPLES OF RESISTANCE TRAINING
Basic principles include:
Specificity – the exercises that you do have a direct effect on which
fitness goals you are trying to meet.
Overload – When doing resistance training, your body will adapt and
become more efficient as you get closer to your fitness goals.
Progression – this principle gives you an idea of how you should progress as you move closer to your fitness goals.
DYNAMIC STRETCHING – a type of movement which involves muscular effort, and bouncing-type movements that stretch
our limbs into an extended range of motion.
Why is it important to stretch correctly before any physical activity?
- Reduces muscle injuries and improves athletic performance.
STATIC STRETCHING – a stretch that is held in a challenging but comfortable position for a period of time.
The options below are form of stretching. Which one is static?
- Seated, straight leg, toe reach, and hold.
STATIC – type of stretching you use after completing a workout to activity.
DYNAMIC – you do before doing activity.
WARM-UP EXERCISE – this phase is very essential in exercising to warm the body by increasing body temperature.
CONDITIONING EXERCISE – most strenuous level of activity that intends to produce the desired fitness benefits such as
the muscle strengthening and building endurance.
What is the importance of warm-up phase in exercise?
- Helps to prevent muscle pain.
FLEXIBILITY EXERCISE – help improve the range of motion of joints and muscles.
CONDITIONING PHASE – longest and most intense part of the exercise program.
COOLDOWN – also known as rest phase.
WARM UP PHASE- is intended to prepare the muscles and readies the oxygen that will be needed by the body in
performing the exercise.
