_______ Warm-Up______

1. WHAT IS IT?

Warming up is a series of exercises you do before physical activity.

A good warm up allows you to achieve maximum physical performance and to prevent an
injury.

The rhythm should be progressive (from low to high intensity), and it has to be complete and
organized.

2. GOALS

- Prevent injuries
- Achieve better results (run faster, throw farther
-
3. PARTS OF WARM UP:

A. General warm up: when we do an activity that involves the use of the majority of our
body. We do general exercises moving our joints and preparing our muscles to do any
sport or physical activity.

B. Specific warm up: we do it after the general warm up. The exercises are specific to the
sport or activity you practice afterwards.

4. HOW LONG IS IT?

It depends on the sport, the climate, and our fitness. In P. E. classes, it should last around 10
minutes.

5. BENEFITS:

-Body temperature increase. -Muscles become more elastic.

-Joints move more efficiently. -Oxygen in blood travels faster.

-Muscles move faster and with more -Faster reactions.

strength.
-Better focus on the activity.

6. Example of a warm-up:

-slow running or games. (1-10).

-exercises to move all of the joint while we jog: we draw circles with our joints (11-15).
 _______ Warm-Up______
-some strength exercises.( 16-21).

7. SPECIFIC WARM-UP EXERCISES:

Movements similar to the sport you are going to practice. Exercises start slow and increase the
intensity.

Forwards running Running + jumps Heels up Knees up Touch the ground

Carrera suave Carrera con
impulso

Backwards running Sideways leg cross 3 steps + jumps

Sideways Long steps

Arm swing Arm circles Runnig with turn Leg swing Spine twist

Long jumps Sit ups Push ups Leg raising Squats

Lunges Stretching Stretching Stretching