What does a good warm up consist of?
A warm up generally consists of a gradual increase in intensity in physical activity (a “pulse raiser”), joint mobility exercise, and stretching, followed by the activity. For example, before running or playing an intensive sport, athletes might slowly jog to warm their muscles and increase their heart rate.
What are the 5 components of a warm up?
Terms in this set (5)
- Pulse raiser. Eg- jogging and skipping. Slowly increases heart rate and body temperature.
- Mobility. Eg-arm swing and hip circles. …
- Dynamic movement. Eg-shuttle runs. …
- Stretching. Eg-groin walk and open and close the gate. …
- Skill rehearsal. Eg-passing drills for football.
How should you begin your warm up?
The first step of warming up is to mobilise your joints. Here are some easy movements you can try. Upper body rotations: Make circles with your wrists, then elbows, and finally shoulders. Go slowly and control your movement.
What are the 4 parts of a warm up?
The 4 Key Components of a Warm Up
- General warm up. The general warm up should consist of a light physical activity, like walking, jogging, easy swimming, stationary bike riding, skipping or easy aerobics. …
- Static stretching. Yes, Static stretching! …
- Sport specific warm up. …
- Dynamic stretching.
What are the 3 components of a cool down?
There are three key components, or parts, which should be included to ensure an effective and complete cool down. They are; Exercising at a very reduced intensity and diaphragmatic breathing exercises; Low-intensity, long-hold static stretching (very gentle self massage or foam rolling is also helpful); and.
What is warm up and its importance?
The purpose of a warm up is to prevent injury by increasing the body’s core and muscle temperature. Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle. A good warm up should also increase range of motion and mentally prepare you for exercise.
What are the 3 stages of a warm up?
A good warm-up consists of three main phases.
- The Pulse Raiser. This part of the warm-up is what actually gets you feeling warm. …
- Joint Mobility. Your joints are marvelous things. …
- Stretching. Stretching often conjures up images of yoga classes, touching your toes or doing the splits. …
- Warm-Up Considerations.
What are some examples of warm up exercises?
Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.
What is the second stage of warm up?
Stage two: Stretching
It is important to stretch before an activity because: It stretches the muscles, making them longer and more flexible (increases the elasticity of the muscles)