Apuntes de 2º de ESO bilingüe


1.1- What is it?

Warming up involves doing a series of exercises that prepares you physically and psychologically to the next activity.

1.2- Objectives

  • It allows you to achieve maximum performance
  • It helps to prevent an injury.
  • It gradually prepares you psychologically to adapt your body to physical effort.

1.3- Warm-up effects

  • It increases your heart rate and your blood sends much more oxygen to your muscles.
  • It increases your respiratory system function.
  • It causes an increase in muscle temperature and you will move easier.

1.4- Types

  • General warm-up: Before doing an activity that involves the use of the majority of the muscles.
  • Specific warm-up: The warm-up done before participating in a specific sport, with similar exercises than the following sport.

1.5- Characteristics:

  1. It should last between 10 and 20 minutes.
  2. The rhythm should be progressive (from slower to faster).
  3. It should be adapted to the sport or activity that follows it.
  4. Do not spend too much time after finishing the warm-up and starting the activity.
  5. It depends on age (children need less time to warm-up than adults), personal level of fitness (sedentary people need less intensity than someone who is fit), the time of day (you need more time to warm up in the morning than at other times of the day).

1.6- Parts

  1. Slow run or games
  2. Joint mobility : Static exercises.
  3. Joint mobility: Dynamic exercises.
  4. Stretching exercises.
  5. Toning exercises: Working certain muscle groups depending on the physical activity that follows.

1.7- Create a warm-up including the following points:

  • A game
  • 10 static exercises
  • 10 dynamic exercises
  • 10 stretching exercises
  • 5 Toning exercises

Explain the exercises or include some drowings.

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