UNIT 1 WARM UP

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IES ARENALES DEL TAJO PHYSICAL EDUCATION DEPARTMENT Pgina 1

VOCABULARY
Warm up: Calentamiento Training: Entrenamiento Effort: Esfuerzo To improve: Mejorar Performance: Rendimiento To avoid: Evitar Injury: Lesin Sprain: Torcedura Strength: Fuerza Endurance: Resistencia Speed: Velocidad Elasticity: Elasticidad Facility: Instalacin Tiptoes: Puntillas Heels: Talones Joint mobility: Movilidad articular Sit ups: Abdominales (Ejercicio) Push ups: Flexiones Stretching: Estiramiento Tag: Pillado Related: Relacionado To carry out: Llevar a cabo Weight lifting: Lanzamiento de peso Heartbeat: Latido del corazn

IES ARENALES DEL TAJO PHYSICAL EDUCATION DEPARTMENT

Pgina 2

WARM UP
1.DEFINITION The warm up is the initial part in any training session. It prepares the body for later efforts. The warm up will improve the performance and will help avoid injury. Some questions to think about: 2.WHY WARM UP? It avoids injuries in the locomotor system such as sprains or fibre fractures. It raises muscle temperature by improving the muscle elasticity, coordination, rhythm and the attention. It avoids injuries in the respiratory system by raising the heart and respiratory rates and by stimulating better blood circulation. Therefore the body is prepared for a greater effort. It improves the performance: strength, endurance, speed and elasticity are improved after an adequate warm up. It improves motivation and concentration. The person starts to know the sport facilities, to adapt to its environment

3.HOW TO WARM UP? A complete warm up has several stages: A. General part.
1. 2. 3. 4. 5.

Running exercises: such as slow running, lateral running, walk on tiptoes, walk on heels... Joint mobility: different joints are worked on from the neck to the ankle, or the opposite from the ankle to the neck. Strength exercises: for example sit ups, push ups, jumps... Stretches: the stretching of every muscle from the neck to the ankle, or the opposite, from the ankle to the neck. Speed exercises: such as sprints, or different games like, for example, tag.

B. Specific part 10 minute exercises related to the activities we are going to carry out. For example, in basketball we will do ball exercises: dribbling, throwing the ball Before training or a game we have to rest for 5 to 10 minutes.

IES ARENALES DEL TAJO PHYSICAL EDUCATION DEPARTMENT

Pgina 3

4.SHOULD EVERYBODY WARM UP IN THE SAME WAY? No. The warm up should be individualized because every person is different. There are different factors: AGE. Kids and young people need less time than older people. SPORT. The warm up will be different for an aerobic sport such as running or for an anaerobic one such weight-lifting. PHYSICAL CONDITION. A person who trains less will become tired faster so he or she will warm up with less intensity. TIME OF THE DAY. In the morning the body needs more time to adapt to the effort. ENVIRONMENTAL TEMPERATURE. When it is cold, the warm up takes more time. 5.HOW LONG IS AN IDEAL WARM UP? There is no specific ideal time. It varies from 15 and 50 minutes depending on the previous factors. 6.WHAT SHOULD BE THE INTENSITY OF THE WARM UP? It varies from 90 to 100 heartbeats per minute with less intense exercises and from 120 to 140 with harder exercises. Exercises should progress in a gradual way. As a rule, we shouldnt exceed 70% of our maximum heart rate (= 220 minus the age of the person). A 40-year-old person (22040=180, so 70% of 180 is 126) wont have more than 126 heartbeats per minute.

IES ARENALES DEL TAJO PHYSICAL EDUCATION DEPARTMENT

Pgina 4