SESSION : 2020-21

YOGA PROJECT
On
“Warming Up Freeing Activity in Rhythmic Movement and Patommime”

Submitted to- Submitted By –

Mrs. ARTI SHUKLA TARUN PRATAP SINGH
XI
1411
 ACKNOWLEDGEMENT

I would like to express my special thanks of gratitude to my teacher

Mrs. ARTI SHUKLA, who gave me the golden opportunity to do this
wonderful project of Yoga on “Warming Up Freeing Activity in
Rhythmic Movement and Pantomime” , Who also helped me in
completing my project. I came to know about so many new things I m
really thankful to them. Secondly I would like to thank my parents and
friends who helped me a lot in finalizing this project within the limited
time frame.

Tarun Pratap Singh

XI A Science
 PREFACE
I am feeling great pleasure in putting the mathematics project
file for class XI in the hands of honourable academic commodity.
The main purpose of writing this project file is to provide the
practical knowledge of WARM-UP . I am extremely grateful to my
parents and friends for providing wings to my ideas. I would also
like to thank my mathematics teacher Mrs. ARTI SHUKLA for
appreciating my work in the field of Mathematics .About
“Warming Up Freeing Activity in Rhythmic Movement and
Pantomime” is covered under this project work.
 Warm-Up, Stretch,
& Cool-Down

“Early to bed and early to rise, makes a person healthy,

wealthy, and wise”
(Benjamin Franklin)
 Prepares your body
physically and psychologically
 Increases blood flow to the
muscles and the body temperature
 Reduce the risk of
injury
 Achieve optimal
performance

Why Warm-Up?
 How do you Warm-Up?
 The warm-up should last about five
minutes

 Slow walking is a good

warm- up for a moderate-
paced walk

 Brisk walking is a good

warm- up for more vigorous
activity
 Warm-Up Conditions

Make sure your warm-up does the following:

 Increases heart rate
 Increases breathing
rate
 Elevates body
temperature
 Utilizes muscles you will use in the
upcoming activity
 Takes your joints through a full rage of
motion needed for the upcoming activity
STRETCHING
• Light stretching should be done after the warm-up
• Deep stretching after the entire workout

• Remember to breathe when you stretch!

• Benefits of stretching, include:

 Improving and maintaining joint range of
motion  Helps reduce risk of injury
 Helps reduce
soreness
 Promotes better
posture
 Improves
circulation
 Relieves
stress
 Warm-Up Stretching
• After the warm-up, stretch the muscles that you will be
using during your workout
• Each stretch should last 10-30 seconds
• Going on a Walk?

Concentrate on
stretching your…
Quadriceps,
hamstrings,
gluteals,
adductors, hip
flexors, calves,
and lower back
 WORKOUT
Remember that your workout
should be at a moderate
intensity:

The ‘Talk Test ’

Your Target Heart Rate Range
(between 60% and 85% of your
maximal heart rate)

MAXIMAL HEART RATE = 220 - AGE

COOL-DOWN
If you abruptly stop an intense
activity, you risk:
 Increasing your chance of
experiencing heart arrhythmias
 Hindering the removal
of cellular waste from
muscles, increasing the muscle
your
soreness
 Blood
pooling
 Becoming light-
headed

Never skip this step of your workout!

 How do you Cool-Down?

• Slow the intensity of the activity you are doing

• Gradually slow your pace down to a walk
• End the cool-down by doing some deep stretching
 Focus on the muscles that you were using during your workout,
this will help reduce the incidence of stiffness or soreness later
 Cool-Down Stretching
 After the entire workout, stretch the whole
body  Make sure to focus on the muscles that
during
were usedthe workout

 Each stretch should last 20-30 seconds and

be repeated
 Cool-Down Benefits

• Slowly ending your workout gives your body a chance to:

 Relax
 Decrease your heart
rate
 Decrease your breathing
rate
• Reduces potential for muscle soreness
• Reduces chance of dizziness or fainting