Unit 1 specific warm up

SPECIFIC WARM UP

1. PHYSICAL EDUCATION 4th ESO
UNIT 1: SPECIFIC WARM UP
1.GENERAL WARM UP (RECAP):
WARM UP
(group of activities
or exercises we do
before making a
stronger sport
activity)
O
B
J
E
C
T
I
V
E
S
To Avoid
injuries
P
A
R
T
S
General movements
5-10 min
Joint movements
3-5 min
To increase
my physical
performance
Stretching
3-5 min
Muscular exercises
(strength exercises)
3-5 min
2.SPECIFIC WARM UP:
2.1.Concept: “It is group of exercises that we perform to prepare a
particular sport or activity” (Footbal warm up, swimming warm up,
cycling warm up….)
2.2.Objetive: it simulates competition actions and intensity in order to start
the competition in the highest level. We perform it after a general
preparation.
2.3.Specific warm up parts:
We distinguish two parts:
A.General Part (15 min.): it consist on develop a general warm up
(point 1), paying special atention to those parts of the body that
are used more in the activity.

2. PHYSICAL EDUCATION 4th ESO
B.Specific part (15 min.): two parts:
-Technique exercices: it consist on repeating technical
activities, for example, passes, throwings, shootings,
bouncing, etc.
-Real Game Exercises: we simulate real game situations
(1x1, 2x2, 3x3, etc.)
2.4.Specific Warm up Rules:
-Intensity: It must be gradual, from low intensity to high intensity. It
must not cause tiredness. Not over 160 bpm.
-Duration: no longer than 30 minutes.
-Individual: each athlete is different so you must adapt the warm up
to your conditions.