Warming up 2021

Explanation of the warming up for students of 4 grade Secondary

1. WARMING-UP PHYSICAL EDUCATION LESSONS San Antonio de Padua Cáceres

2. PARTS OF THE PHYSICAL EDUCATION SESSION WARMING-UP (10´ - 15´) MAIN PART (25´- 30´) Main activities and exercises COOLING DOWN (10´)

3. WARMING-UP Its aim is to prepare the body for workout or physical activity . Why do we warm up? To prepare our body physically and psychologically for the physical activity To increase blood flow ( haert rate ) to the muscles ( oxygen ), increasing the respiratory frecuency . To increase the body temperature . To reduce the risk of injury To achieve optimal performance.

4. TYPES OF WARMING UP GENERAL: for all types of pyshical activity ESPECIFIC: related to the physical activity or sport you are going to practise .

5. WARM-UP STAGES ( fist example ) MOBILITY EXERCISES prepare joints for the activity CARDIOVASCULAR EXERCISES ( Dinamic stretching and mobility ): prepare joints and muscles . It increases body temperature . PULSE RAISING EXERCISES ( Running , jogging, games ): raise gradually the heart rate and prepare energy system .

6. WARM-UP STAGES ( second example ) CARDIOVASCULAR EXERCISE (a low intensity race for increasing heart rate ) MOBILITY EXERCISES (prepare joints for the activity , range of motion ) STRETCHING (prepares the main muscles for the activity ) PULSE RAISING EXERCISES ( this games raise the heart rate gradually and prepare energy system for the upcoming activity )

7. Healthy conditions Make sure your warming -up keeps the following rules: Increases the heart rate . Increases breathing rate . Elevate body temperatura. Use muscles that you´re goint to use in the main activity Let you move your joints better . Finish the warming -up with 140 ppm (pulse rate / beats ).

8. FACTORS AFFECTING THE WARM UP ENVIRONMENT: a longer warm -up if it is cold . TIME OF DAY: morning , afternoon or evening . INTENSITY OF SESSION/SPORT. ABILITY LEVELS: a sedentary or unfit person needs longer warm up than a fit or sporty person AGE: adults need to warm up more than children

9. HEART RATE Heart rate is the rhythm at which your heart beats . Measure the number of beats per minute. Can you keep a steady pace for a full minute? The answer is no. Thus , at the time of taking our pulsations to know what our heart rate (HR) is , we will not count a full minute since in 60 seconds the rhythm varies from second 1 to second 60, but we will count less time since otherwise the measurement would not be reliable .

10. How do we take our pulse? In 15 seconds we measure our heart rate , and then we multiply by 4. Example : To check your pulse at your wrist , place two fingers between the bone and the tendon over your radial artery ( which is located on the thumb side of your wrist ). When you feel your pulse,  count the number of beats in 15 seconds . Multiply this number by four to calculate your beats per minute. 15 seconds : 34. 34x4: 136 HR= 136 beats /minute

11. Where can we check our heart rate ? There are areas of the body where it is easier to locate HR. The ones that interest us are 3: In your neck ( carotid arteries ). In your wrist (radial artery ). In your chest ( heart ). Once the area in which we want to take the HR is located , we will place the index and middle fingers , never the thumb ( since main arteries that give us the beats pass through it ), pressing lightly on the area and we will count for 15 seconds ..

12. KINDS OF HEART RATE Resting heart rate : when you have been sitting quietly for a while or when you are sleeping. Target or Working heart rate : while exercising , you want to elevete your heart rate to produce “training effect ” Recovery heart rate : Is taken for 15 seconds during cool down , 5 to 6 minutes after workout . Recovering to 120 beats oer minutes or lower is important . Maximum heart rate : it is the limit of your . Workout should never exceed maximun heart rate . Heart rate reserve: is the difference between your maximum heart rate and your resting heart rate . Heart rate reserve is most often used to estimate a person's  ideal training zones .