PHYSICAL EDUCATION YEAR 2016-2017

NTIT

Warm up.

WHAT IS A WARM UP?

The warm up is a set of sequential and progressive exercises you do before any physical
activity or sport to prepare your body, involving all the muscles and joints. The are two
different types of warm up.

TYPES OF WARM
SPECIFIC WARM UP

UP:

GENERAL

AND

A general warm-up includes activities and movements that

are not necessarily going to be performed in your actual
workout, and should last approximately 5-15 mins at a lowto-moderate intensity. Walking on a treadmill or using the
elliptical machine before a resistance training workout is an
example of a general warm-up.
A specific warm-up involves movements that closely mimic
those of the actual activity you will be performing. For
example, performing push-ups prior to an upper body
resistance training session.

OBJECTIVES OF THE WARM UP

The purpose of a warm-up is to prepare your body for physical activity.

BENEFITS OF THE WARM UP:

Warm up will help you to REDUCE the chance of INJURIES.

The warm-up is generally used to increase body temperature, increase heart rate and
breathing rate.
Your joints move more efficiently. Your muscles extend more and more elastic and move
faster and with more strength. It permits a better quality of movements, better
PERFORMANCE.
You will react faster.
Warm up gives you a better capacity of CONCENTRATION.

PHYSICAL EDUCATION YEAR 2016-2017

WARM UP PHASES
PHASES

DESCRIPTION

RUNNING

JOINT MOVILITY
AND

3-5

STRETCHING

The first phase of a warm up should involve a low

intensity cardiovascular exercise such as light
jogging or walking to increase the heart rate and
blood flow to muscles
The second phase of the warm up should involve
dynamic range of movement exercises to loosen up
the joints and muscles to be used. This phase of
the warm up should focus on those specific body
parts to be used for that particular sport. These
warm up stretches should be dynamic rather than
static as static stretches will decrease heart rate
and cause a cooling effect thereby opposing the
goals of a warm up. Some examples of dynamic
warm up stretches include: lunges, squats, lower
back rotations, trunk rotations, leg kicks, arm
rotations etc.
Slow movement exercises, soft and controlled to
allow
the body get to the maximum joint and muscle
amplitude. Stretching activates the muscles,
improving the elasticity and flexibility. Also
stretching help to avoid injuries.

530

SPORT SPECIFIC
PHASE

GENERAL

510

TYPE

SPECIFIC

TIM
E
510

This is where you perform the skills involved in

your particular sport, initially at low intensity and
then building up to greater intensity.
It can be games related to the activity or sport you
will practice after the warm up or just practicing a

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