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EDU RUIZ - DEPARTAMENTO EDUCACION FISICA IES ALVAREZ CUBERO
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Student book
Name
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Whats a warm-up?
A warm-up is a gentle, slow exercise at the beginning of a workout which
prepares muscles, the heart rate, blood pressure and body temperature for a physical
activity.
Before doing any physical activities or sports, you must do a warm-up session.
ALWAYS WARM-UP FIRST
AND COOLDOWN AFTERWARDS
These are vital for every training
session
Why? Make sure you know why:
Warm-up gradually gets your body ready for the training.
1) Increases the temperature of your body, and increases blood flow to the
muscles so they can do the work later on in the training.
2) Stretches the muscles, moves the joints and increases the range of
movement so you are ready for the work, and less likely to injure yourself.
3) Concentrates the mind on the training or sport.
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MAIN BENEFITS OF A PROPER WARM-UP
Increased muscle temperature. A warmed muscle both contracts more
forcefully and relaxes more quickly.
Increased body temperature. This improves muscle elasticity, also reducing
the risk of strains and pulls.
Blood Vessels Dilate. This reduces the resistance to blood flow and lowers
stress on the heart.
Improved Range of Motion. The range of motion around a joint is increased.
Mental Preparation
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You should warm upyour cardiovascular
system first. Do
some gentle exercise
like jogging, until
you are out of
breath. Then stretch.
ACTIVTY 1: Read and fill the gasps
Warm-up gradually gets your body ready for the training.
1) Increases ., and increases . to the muscles so
they can do the work later on in the training.
2) .the ., moves the ..and increases the
so you are ready for the work, and less likely to .. yourself.
3) .. on the training or sport.
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THE PRINCIPLES OF THE WARM-UP
TOTALITY: you should warm up all parts of your body: arms, legs, trunk and neck.
SPECIFITY: chose the exercises depending on what physical activity you are going to
do later.
PROGRES SION: steadily increase the intensity and difficulty of the exercises.
TIME : the warm-up tends to last for ten minutes or longer.
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THE GENERAL WARM-UP
PARTS OF THE GENERAL WARM-UP
1) Aerobic activity. You should engage in at least five minutes of aerobic
activity such as jogging, jumping rope, walking or running exercises, or any
other activity that will cause a similar increase in your cardiovascular output
(i.e., get your blood pumping). The purpose of this is to raise your core body
temperature and get your blood flowing. Increased blood flow in the muscles
improves muscle performance and flexibility and reduces the likelihood of
injury.
2)Joint movements. Move or rotate your joints, starting either from your toes
and working your way up, or from your fingers and working your way down.
You should move the following joints (in the order given, or in the reverse
order):
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ACTIVITY 2: WORDSEARCH. Discover the principles of the warm-up
D A L T O T A L I T Y S L ERM U G I P A S R E T H P G FKP I R E N U L C O G A R ELH O S A S T D L K L I O J C
TP U G R S P E C I F I T YB I
R I C E I L F A B E R JB MC E S T O F O B G A T E L
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1. fingers
2. wrists
3. elbows
4. shoulders
5. neck
6. trunk/waist
7. hips
8. knees
9. ankles
10. toes
ACTIVITY 3
Can you name the joints the arrows are pointing to?
3) Stretching. you should engage in some slow, relaxed, static stretching.
Hold each stretching exercise for 20-30 seconds.
You should stretch the following muscles:
1. sides (external obliques)
2. neck
3. forearms and wrists
4. triceps
5. chest (pectoralis major)
6. buttocks (gluteus)
7. groin (adductors)
8. thighs (quadriceps and abductors)
9. calves (gastrocnemius and soleus)
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10. shins (tibialis anterior)
11. hamstrings (rectus femoris)
Your warm up should last for 10 to 15 minutes.
ACTIVITY 4
Draw the human body and write the muscles you should stretch.
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EXAMPLE OF THE GENERAL WARM-UP
ACTIVITY
DRAWING
AEROBIC ACTIVITY:
WALKING EXERCISES
1. March. Walk around quickly
2. Walk on tiptoe
3. Walk on your heels
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4. Walk lifting your knees
5. Walk extending your leg forwards (in
front of you).
6. Walk lifting your leg at your side.
7. Walk extending your leg backwards.
8. Walk rotating your trunk and spine
from side to side.
9. Walk opening and closing your arms.
AEROBIC ACTIVITY:
RUNNING EXERCISES
10. Run slowly
11. Skip forwards lifting your knees
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12. Skip backwards lifting your heels and
touching them with your hands.
13. Stride along
14. Run and jump upwards (vertically)
15. Run forwards and backwards.
16. Run changing your rhythm: quickly,
slowly
JOINT MOBILITY
1. ANKLE ROTATIONS
Rotate your ankle in a clockwise
direction. Then in an anti-clockwise
direction
2. KNEE CIRCLES
Move your knees in clockwise circles.
Repeat in the other direction.
3. HIP CIRCLES
Rotate your hips in a clockwise direction
Repeat the rotations in the other direction
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4. TRUNK MOBILITY EXERCISES
- Side bends
Feet apart. Bend your trunk smoothly
first to one side, then to the other.
- Trunk Twists
Feet apart. Turn round to one side, then
the other.
5. SHOULDER MOBILITY
EXERCISE
- Arm circles: rotate your arms forwards
slowly making circles in the air. Repeat
the exercise backwards.
- Lift one arm forwards then move it
backwards in a continuous circling
motion. Repeat with the other arm.
- Open and close your arms crossing them
at the front.
6. NECK EXERCISES
-Move your head up and down by looking
up to the ceiling and then down to the
floor.
- Rotate your head.
- Laterally bend your neck by trying to
touch your right ear to your right
shoulder, then trying to touch your left ear
to your left shoulder.
STRETCHING
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1. Shoulder and back of upper arm
Place your right hand on your left
shoulder.With left hand, pull right elbow
across chest toward left shoulder and
hold.
Repeat on the other side
2. Front of shoulder and chest
Place your hands behind you, interlock
your fingers and then straighten your arms
and try to lift them upwards
3. Trunk and waist
Place one arm on your waist and lean to
the side extending the other arm.
Repeat on the other side.
4. Seated hamstring stretch
Sit on the floor with both legs straight outin front of you.
5. Calf stretch
Stand a little way from the wall and lean
on it with forearms, head resting on hands
1. Place your right foot in front ofyou, leg bent, left leg straight
behind you
2. Slowly move hips forward untilyou feel a stretch in the calf of
your left leg
3. Keep your left heel flat and yourtoes pointed straight ahead
4. Repeat on the other side
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6. Shoulder and side stretch. Triceps
stretch.
Place your right hand behind your head
and use your left hand to ease the right
elbow closer towards your head - pull
your elbow behind your head if possible.Repeat on the opposite side.
7. Inner thigh, groin
1. Feet apart, bend your right kneeslightly and move your left hip
downward towards your right
knee
2. Repeat on the other side.
8. Front thigh (quadriceps)
1. Standing straight, grasp the top ofyour left foot with your right hand
2. Pull your heel towards yourbuttock
3. Repeat on the other side
ACTIVITY 5
Draw up your own general warm-up choosing exercises you have practised in class.
Divide it into these three main parts: aerobic activity, joint mobility and stretching. It
should last over 10 minutes.
ACTIVITY DRAWING
AEROBIC ACTIVITY
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JOINT MOBILITY
STRETCHING
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ACTIVITY 6 MY REFLECTIONS ON WARMING UP
Think about the following questions and write your opinion. We will
discuss them with the rest of your classmates in class.
1. Why do you think it is important to warm-up?
2. Is it a healthy habit? Why?
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3. Do you usually do exercise or any sports? What sports
do you practise in your leisure time?
4. Have you warmed up before? How have you done it?
ACTIVITY 7. SUMMURISE WHAT YOU HAVE LEARNT ABOUT
WARMING UP.
The warm-up is
The parts of a general warm-up are
Warming up is important because
The benefits of warming up are
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