WHAT IS A WARM-UP?

A warm up is a series of exercises you do before physical activity, to prepare your body for it.

For example, before playing an intense sport you can run slowly to warm your muscles and your heart. Warm ups
must prepare the muscles for the activity.

There are very different warm ups, (high intensity, low intensity, for basketball, for tennis...)

So, the warm-up volleyball players do is different from the one footballers do. Warm ups are specific to the sport or
activity you practice.

Benefits of the warm up

If you do a good warm up, you get:

1) Protection against injuries 2) Better performance

And also:

-You increase your body temperature.

-Oxygen in blood travels faster.

-Your muscles extend more and are more elastic.

-Your joints move more efficiently

-Muscles move faster and with more strength

- You react faster.

PARTS OF A WARM-UP:

1. A small run: This is to warm up your heart, lungs and the muscles.

2. Movements of your joints: This is the first part, and it must have a low intensity. We move our arms in circles
forwards and backwards, we draw circles with our hips...

3. Stretching of the main muscles: This makes the muscles more flexible, prevents injuries and helps the muscles to
develop more power.

4. Exercises similar to the sport you are going to play and/or a game. In this part, you warm up the muscles you use in
the sport or activity. This part must be progressive in intensity. It must start slow and increase the intensity. It must
end at an intensity similar to the sport you are going to practice.
PHYSICAL FITNESS
Physical fitness is the ability to do a daily physical workout without feeling too tired.

ENDURANCE SPEED
 STRENGHTH FLEXIBILITY

1. ENDURANCE
It can be defined as "the physical and mental capacity that the athlete has to support fatigue versus relatively long
efforts and / or the ability to quickly recover after finishing the effort."

Fatigue is defined as the decrease in performance capacity.

TYPES

- Aerobic Endurance: the ability of the body to make efforts medium or low intensity for a long period of time
and with enough oxygen. The heart rate in this type of effort is between 140 and 160 ppm. It is going to have
a better impact on our health. (Small run, aerobic…)

- Anaerobic Endurance: the ability of the body to make efforts intensive but in a short period of time in
conditions of low oxygen (Sprints, weightlifting…)

2. STRENGHT
It represents the ability of an individual to overcome or support resistance. This ability of the human being is given as
a result of the muscular contraction.

TYPES

- Maximum strength: the ability to raise a maximum load (weight lifting)

- Strength-speed: the ability to mobilize a no maximum load on the lower time possible (shot put).

- Strength endurance: the ability to mobilize a no maximum load for a period of time (cycling). This one is going
to have a better impact on our health.
3. SPEED
From the point of view of Physical Education, “speed is the ability of an individual to do motor actions in the shortest
time and maximum efficiency”.
TYPES

- In the movement speed: ability that allows us to achieve a goal in the shortest possible time. -

Gesture speed: ability to perform a movement with a part of the body in the shortest time possible.

- In the reaction-speed: ability to respond to a given stimulus or signal in the shortest possible. - In

the acceleration: reducing the time it takes to accelerate to achieve optimal speed quickly. - The

maximum speed: achieving maximum speed in a displacement in the shortest possible time. - The

speed endurance: trying to maintain an optimal speed as long as possible.

4. FLEXIBILITY
It can be defined as the ability that allows us to do movements of great amplitude due to the joint mobility and the
elasticity of the muscles and tendons. Flexibility, deteriorate rapidly from very young age.

DETERMINANTS OF FLEXIBILITY

- Joint Mobility: Ability to move with the joints. The range of motion will depend on the structure of the joint itself.

- Extensibility: ability of muscle to be extended without in normal ranges, suffer any damage. - Elasticity: The

ability of the muscle to return to its original state once it has been extended or shortened.

TYPES

- Static Flexibility: involves stretching a muscle and holding that position.

- Dynamic Flexibility: is the ability to move muscles and joints through their full range of motion during active
movement..