Department of Physical Education

Rubén Sánchez Domínguez

Unit 1 "THE WARM UP"

1. WARM UP CONCEPT: WHAT IS WARM UP?

"It is the start-up of the organism through a set of activities of a

general nature first and specific after. We will do a warm up before starting any
physical or sports practice where the exercise requirement is higher than usual"

2. OBJECTIVESOF THE WARM UP: WHAT DO WE WARM UP FOR?

1. TO AVOID INJURIES: If we do not warm up up correctly we can cause an injury

that leaves us away from sports for a while.

2. TO IMPROVE OUR PERFORMANCE: By warming up, we prepare ourselves physically

and psychologically for the effort and / or subsequent activity, which will make us
more focused on it, thus achieving better results.

3. EFFECTS OF WARM UP ON THE BODY:

What happens in the body when we start doing a warm up?

■ About him CARDIOVASCULAR SYSTEM:

Increase Heart Rate. The beats are more powerful (the amount of blood pumped by the heart
is increased in each beat to be able to carry the necessary oxygen for the muscles).

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Department of Physical Education

■ About him RESPIRATORY SYSTEM:

Increase Respiratory Rate (number of times I breathe per minute) and I breathe more
intensely so that more oxygen reaches the blood.

■ About him LOCOMOTIVE APPARATUS:

Increase the Temperature of muscles and joints (articulaciones), producing better muscle
contractions and increasing the degree of movement of the joints (wider movements).

■ Upon the NERVOUS SYSTEM: Improves the transmission of nerve impulses

► On a PSYCHOLOGICAL level:
- Increases motivation towards the activity to be carried out later.
- Decreases anxiety before carrying out the subsequent activity.

4. FOR PREPARING A WARM UP

What should we consider?

1) WHEN SHOULD WE PERFORM IT ?: EVER. It is necessary to warm up whenever

we are going to carry out any practice of physical or sports activity.

2) DURATION: There is no established time, will depend on several factors:

a) AGE:usually, the older, the longer the warm-up time.

b) TEMPERATURE:to lower temperature, longer warm up time.
c) ACTIVITY TO BE CARRIED OUT LATER:It is not the same to warm up for a
marathon than for a sprint race (more intense events require a longer warm-up
time).

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Department of Physical Education

d) DEGREE OF TRAINING: Highly trained people can endure longer and more
intense warm-ups than poorly trained people (the latter will fatigue much sooner).

In Physical Education classes the warm-up lasts approximately 8-10 minutes due to lack
of time.

3) INTENSITY: At the beginning, the intensity must be low, and we will increase it
smoothly and progressively to avoid premature fatigue. Between 90 and 100 p / m at the
beginning and 120-160 at the end. We must not feel fatigue.

4) VARIETY:Try to make the exercises varied. It is preferable to perform few

repetitions of a varied and large number of exercises than many repetitions of a few
exercises.

5) CONTINUITY: We will try to be in motion as long as possible, avoiding pauses since

we will stay cold if we stop.
* It is important that a long time does not elapse between the warm-up and the physical
activity that we are going to carry out because otherwise the effects of the warm-up
will disappear.

6) GLOBALITY: All muscle groups must be involved in the warm-up (legs, trunk, arms…).
If we have just come out of an injury, we must pay special attention to warming up the
injured area.

5. TYPES OF WARM UP

We distinguish: GENERAL WARM UP / SPECIFIC WARM UP

GENERAL WARM UP:

It affects the entire body and is made up of exercises of a global nature and in which all
the major muscle groups are involved. Valid for any physical activity or sport.

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 WHICH PARTS SHOULD CONTAIN ANY GENERAL WARM UP?

a) Continuous run: We will start with a smooth race and we

can gradually increase the pace. 2 minutes may be enough to
activate us.(we can do it together with joint mobility and
strength exercises)

b) Joint mobility: we will more specifically mobilize the different body segments. They
are movements of the joints following an order, either ascending or descending. (ankles,
knees, hips, shoulders…). At least 10 ''

c) Stretching: We will hold every position at least 15 seconds, noticing tension but not
reaching pain. We will not make rebounds or sudden movements to avoid injuries.

d) Muscle activation exercises in motion: perform various exercises where we

mobilize different muscle groups (lateral run, run across legs, run back, run by raising
the knees / heels, running down to touch the ground with the hands, jumping, abductors
...). 10 '' / 15 '' each exercise.
They can be placed in two rows (as in class), placed individually across the length,
or with free movement.

e) Speed sprints or"Progressives": With these exercises we will reach the intensity
and rhythm required later.
They are races of 40-60 meters in which we progressively increase the speed.
They can also be races to the maximum but of 15/20 meters.
f) On certain occasions, WARM-UP GAMES can also be used.
They will be games that involve the complete activation of the
body (sitting ball, hunting ball, pacifier ...)

SPECIFIC WARM UP: It always goes after finishing the general part.
After preparing the body in a general way, we must perform a specific warm-up for
which we will affect the muscle groups and the movements that will be exercised the
most during the activity that is going to be developed.

Types of exercises: depending on the sport (passes, throws, movements, attack and
defense activities), they must be carried out on the playing field and with the activity's
own material.
Examples of specific warm-ups:

Sport Specific warm up

Basketball, handball, hockey, • Specific exercises of displacement.
volleyball, baseball. • Static and running passes, catches and throws.
• Activities in defense and attack typical of the
sport.
• Counterattacks.
Soccer and futsal. • Races and different movements with intensity to
exercise the muscles of the legs.
• Specific exercises of displacement.
• Static and running passes, catches and throws.
• Activities in defense and attack typical of the
sport.
• Counterattacks.
Fighting and martial arts • Exercises of a certain intensity for the whole body,
especially trunk and arms.
• Specific movements of attack and defense in pairs.
Racket • Specific exercises for the trunk and arms.
• Specific exercises of displacement.
• Different types of hitting: forehand, backhand,
drop, shots, serve.
• Smooth game in pairs.
Athletics - Throws • Specific exercises of a certain intensity for the
trunk and arms.
• Technique and coordination exercises of the
technique that we are going to perform.
 • Medium intensity throws.
Artistic gymnastics • Specific exercises for trunk, arms and neck.
• Coordination exercises for the movements to be
carried out.
• Technical movements performed smoothly.

6. RETURN TO CALM
It is the final part of the class in which we will perform activities or exercises
that will allow the body to recover from the effort made and return to a state of rest in
the best conditions. In this part, the exercise are less intenses.

For this part of the session or class to be done correctly, we must achieve three things:
a) Lower body temperature
b) Decrease heart rate (beats per minute)
c) Relax the muscles used during training.

Within this phase we can include: a light jog or light run, stretching and muscle
relaxation exercises to loosen muscles.