DEPARTMENT

 OF  PHYSICAL  EDUCATION.-­‐  

 
1.  WARMING  UP  CONCEPT.  
 
  Warming   up   is   the   set   of   exercises,   sorted   and   graded   ,   all   muscles   and   joints  
whose  purpose  is  to  prepare  the  body  for  physical  sports  to  perform  properly  and  avoid  
injury.    
  The  purpose  of  warming  up  is  to  get  our  body  to  reach  optimum  performance  level  
gradually  so  that  from  the  beginning  of  the  effort,  we  can  perform  at  our  best  .  
   
If   you've   warmed   up   before   performing   an   exercise   regularly   ,   you   will   be   able   to   give   the  
best  of  yourself  from  the  start  .    
 
Therefore   ,   it   is   essential   that   you   warm   up   before   any   physical   exertion.   If   you   do   not,  
your   body   will   adapt   quickly   and   inadequately   ,   function   and   have   more   chances   of  
suffering  an  injury  .  
 
 Warming  up  has  advantages:  
•   It   increases   the   heart   rate   ,   the   heart   starts   beating   faster   sending   more   blood   to   the  
muscles.  

•   Increased   respiratory   rate   :   allows   the   lungs     to   take   in   more   oxygen,   which   is   necessary  
for  the  exercise  .    

•  Warms  muscles  thereby  facilitating  their  movements.  

2.  OBJECTIVES  OF  WARMIG  UP  

•  PREVENTIVE  :  Prevent  muscle  and  joint  injuries  .  
•   PHYSIOLOGIAL   :   Switch   on   the   cardiovascular   and   respiratory   systems   to   make   them  
work  harder.  Having  the  nervous  system  to  encourage  maximum  muscle  coordination.  
•   MENTAL  :  Prepare  psychologically  for  activity,  improves  mental  attitude,  attention  and  
concentration.  
•   FACILITATES   LEARNING  .  For  all  the  above  we  note  two  basic  objectives  of  WARMING  
UP:    
  1.  Prepare  the  physical,  physiological  and  psychological  individual    effort  .    
  2.  Avoid  the  risk  of  injury  .  
 
 3.  HOW  WE  WARM  UP  .    
For  a  more  eficiente  warm  up,  follow  these  recommendations:  
 
•  Orderly     warming   up.  You  must  heat  the  body  parts  in  order  (  eg  ,  from  bottom  to  
top  :  ankles  ,  knees  ,  hips  ,  chest  ,  arms  and  neck  );  and  so  you  will  not  forget  any  .  
 
•   Do   it   gradually.  Start  with  mild  exercises  and  increase  the  intensity  gradually  to  
end  with  exercises  that  require  a  similar  effort  to  the  activity  you  are  going  to  practice  .  
The  HEARTBEAT  should  be  between  120-­‐160  beats  per  minute.  
 
•   Adapt   it   to   your   characteristics   and   the   type   of   activity   you   are   going   to   make   .  
Warming  up  is  different  for  handball  and  football.  
 
•   In   general   ,   the   warming   up   should   be   longer   and   more   intense   the   more   demanding   an  
activity    is  performed.  
 
•   Must   be   complete   .   When   finished   you   should   feel   warm   psychologically   and  
physically  prepared  to  start  the  activity.  
 
•  The  warming  up  time  must  be  at  least  20  minutes.  
 
•  You  have  increased  your  heart  rate  ,  your  breathing  and  temperature  of  your  muscles.  

4.  GENERAL  WARMING  UP  PARTS  

  Warming   up   has   two   parts:   GENERAL   ,   which   prepares   the   body   for   any   activity,  
and   SPECIFIC   ,   which     is   exercises   aimed   at   specific   types   of   activity   to   be   performed   to  
develop  your  body.  
 In  turn,  each  of  these  parts  consist  of  various  types  of  exercises  .  
  The  overall  warming  up  is  for  the  preparation  of  the  whole  organism  .  
 It  enables  smooth  ,  progressive  and  comprehensive  cardiorespiratory  system  and  muscles  
.  It  consists  of  several  stages:  
 
A)  Displacement  (Putting  into  action  )  .  
•  Your  goal  is  to  activate  the  cardiovascular  and  respiratory  system.  
•   Types   of   exercises:   easy   run   ,   run   varying   the   types   of   journeys   (forward   ,   sideways   ,  
jumping  ,  etc.  )  .  
•  Duration:  5-­‐8  minutes.    
 
B)  Joint  Mobility  .  
•  Its  aim  is  to  mobilize  the  various  joints  .  
•  Exercise  types  :  smooth  and  progressive.  
•  Rotations  and  movements  in  all  axes  of  the  various  joints  (ankles  ,  knees,  hips  ,  etc.  )  .  Do  
not  forget  to  work  them  all  .  
•  Major  joints  :  ankles  ,  knees,  hips  ,  chest,  shoulders  ,  elbows  ,  wrists,  fingers  and  neck.  
•  Duration:  2-­‐3  minutes.  
   
C  )  Stretches  .  
  •   Your   goal   is   to   maintain   and   /   or   improve   the   elasticity   of   the   muscles   and  
coordination.  
  •  Types  of  exercises:  stretching  the  major  muscle  groups.  
  •   As   in   the   previous   phase   must   follow   an   order   not   to   miss   any   area   must   hold  
each  stretch  for  about  15-­‐20  seconds.  
  •  Major  Muscles  :  Leg  :  twins,  quads,  hamstrings  ,  adductors  ;  Arms,  back  and  torso  
:  biceps,  triceps  ,  deltoids  ,  trapezius  ,  thoracic  ,  abdominal  ,  lumbar  .  
  •  Duration  of  this  phase  :  5-­‐8  minutes  

*   You   don´t   always   need   to   do   the   joint   mobility   first,   folowed   by  

streching.The  order  is  not  important.