MODULE

WARM UP EXERCISES

Learning Objective: At the end of the lecture/discussion students are expected to:

1. Know the different Warm up Exercises and its benefits.

2. Perform the applicable Warm-up Exercises on every

circumstances

3. Learn the importance of Warm-up Exercises.

Methodology : Lecture-demonstration

Content : Introduction

Difference of Dynamic and Static Exercise

Different kinds of Dynamic Exercise

Benefits of Dynamic Exercise

Warm up exercise

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. Warm-up programs can improve the strength of the knee muscle, which, in

turn, may decrease injuries.

Difference between dynamic and static exercise

The difference between dynamic and static stretching is movement. Dynamic

stretches move the muscle that’s being stretched. Typically, each movement is

held for only a second or minutes.

Static stretching involves extending your muscle until you feel tension,

and holding it for 15 to 60 seconds. Unlike dynamic stretching, it doesn’t include

fluid movement. Examples of static stretching include a butterfly stretch

and hamstring stretch.

Static stretching may help lengthen muscle, which is ideal for achieving

optimal flexibility.

Muscles worked

During dynamic exercise, your muscles move and stretch at the same time.

Depending on the move, a dynamic exercise can make your joints extend or rotate.

Dynamic stretches can also work your joints through side-to-side and full

range of motion movements. This helps your joints and muscles move more freely

during your workout.

Dynamic exercises have several benefits, including:

  Warming up muscles. Dynamic stretching increases the temperature of your

muscles, which helps them move to their full potential. It also promotes blood

flow to ensure enough oxygen reaches your muscles.

 Increasing nerve activity. Your nerves move muscles by sending electrical

signals. By stretching dynamically, your nerves send the appropriate signals

before your workout begins. This trains your nerves and muscles to work

together more efficiently.

 Using full range of motion. Many cardio workouts, like running and walking,

use minimal ranges of motion. They’re also done in one plane of movement,

since you’re moving straight ahead. Dynamic exercises involve more

complete motions, which better engage your muscles.

 Decreasing injury risk. Dynamic stretching increases joint and muscle mobility

which may help prevent injury. In a recent study Trusted Source, dynamic

hamstring exercises reduced passive stiffness and increased range of motion

in the hamstrings. These factors are associated with a lower risk of hamstring

injury, one of the most common exercise injuries.

When to use dynamic stretching

Dynamic stretching can be used before the start of any exercise routine. It

may help warm up your body or get your muscles moving and ready to work. Some

examples that may benefit from dynamic stretches include:

 Before sports or athletics. Dynamic stretches may be beneficial for athletes

who will be running or jumping, including basketball players, soccer players,

and sprinters.

 Before weightlifting. Dynamic stretching may help with leg extension power

and improve performance, compared to static stretching or no stretching.

  Before cardiovascular exercise. Whether you’ll be running, in boot camp, or

swimming, dynamic exercises can get your muscles warmed up and ready,

which may improve performance and reduce risk for injury.

Dynamic stretches for warming up

Dynamic stretches are an excellent way to warm up before exercising. A

sample dynamic stretching routine may involve the following moves.

Hip circles

1. Stand on one leg, holding on to a countertop or wall for

support.

2. Gently swing your other leg in small circles out to the side.

3. Perform 20 circles then switch legs.

4. Work up to larger circles as you become more

flexible.

Lunge with a twist

1. Lunge forward with your right leg, keeping your knee

directly over your ankle and not extending it farther than

your ankle.

2. Reach overhead with your left arm and bend your torso

toward the right side.

3. Bring your right leg back to return to an upright

standing position. Lunge forward with your left leg.

4. Repeat five times on each leg.

Arm circles

1. Stand with feet shoulder-width apart and hold arms

out to the side at shoulder height.

2. Circle around your arms slowly, starting with small

circles, working up to larger circles. Perform 20

circles.

3. Reverse direction of the circles and perform 20

more.

Large arm circles

1. Stand upright with your arms extended out to your

side.

2. Start to make large circles.

3. Perform 5–10 reps with your arms swinging forward.

4. Repeat with arms swinging backward.

Leg pendulum

1. Start to swing one leg back and forth while balancing

on the other. You can hold onto a wall if needed.

2. Swing forward and backward 5–10 times.

3. Bring that leg down and repeat with the other leg,

swinging 5–10 times.

4. You can then face the wall and swing your legs from

side-to-side, if desired.
Jog to quad stretch

1. Start by jogging in place for 2–3 seconds.

2. Reach behind one leg to grab hold of one foot to

stretch out the quad. Hold for 2–3 seconds.

3. Start to jog again for 2–3 seconds.

4. Repeat stretch with the other leg.

5. Repeat 5–10 times.

Arm swings

1. Stand forward with your arms extended at shoulder-

Height out in front of you, palms facing down.

2. Walk forward as you swing both arms to the right,

with your left arm reaching in front of your chest and

your right arm reaching out to the side. As you swing

your arms, remember to keep your torso facing

straight and only turn your shoulder joints.

3. Reverse direction of the swing to the opposite side as

you keep walking.

4. Repeat 5 times on each side.

Spinal rotations

1. Stand with your feet shoulder-width apart and

bring your arms out to the side at shoulder height.

2. Keep your torso still and slowly start to rotate

 your body back and forth from right to left.

3. Repeat 5–10 times.

Are dynamic stretches safe?

Never perform dynamic stretches if you’re injured, unless your doctor or

physical therapist recommends them.

Adults over 65 should also take care when performing dynamic stretches.

Static stretches may be more beneficial.

Static stretching may be more beneficial for exercises requiring flexibility,

including gymnastics, ballet, and yoga.

Can you use dynamic stretching for cooling down?

While dynamic stretching is important for warming up, it isn’t necessary to

perform dynamic stretches as a cooldown. Dynamic stretches bring up your core

temperature. During a cooldown, the goal is to lower your temperature.

Instead, try static stretches such as a quadriceps stretch, cobra stretch, or

hamstring stretch.