THE WARM-UP CONTENTS 1 - INTRODUCTION 2 - CONCEPT OF WARM-UP 3 - OBJECTIVES OF WARM-UP 4 - TYPES OF WARM-UP 4.1 - GENERAL 4.2 - SPECIFIC 5 - STAGES OF WARM-UP 5.1 - PHASE ONE: PUTTING IN ACTION 5.2 - SECOND PHASE: JOINT MOBILITY 5.3 - THIRD PHASE: MUSCLE STRETCHING 5.4 - PHASE FOUR: SPECIFIC WARM-UP 6 - HOW SHOULD WE PREPARE A WARM-UP?

WARM-UP 1. - INTRODUCTION Our body, in a state of physical inactivity, shows levels in physiological parameters that tend to a minimum, our heart beats quiet (about 60 pm), our breathing is calm (approximately 12 cycles per minute), and our body temperature is around 37 degrees. This state of minimum spending is altered in the practice of physical activity. When we move, our muscles and our bodies need more energy to work. This energy reaches the muscles through the blood that carries elements like oxygen. In order to arrive more items, we need to circulate more blood, and in order to circulate more blood the heart needs to beat faster and the lungs capture more oxygen, etc. . In an intense physical activity the heart can beat over 180 pm (three times the heart rate at rest). As we can see, the movement involves a very complex series of processes. Those processes for be effective and safe need a PROGRESSIVE adaptation phase. The warm-up comes to ensuring that the process of adaptation from rest of the body to physical activity status is the best, the fastest, efficient and safer for our health. It's like a car engine that for optimal performance needs to pass progressively from idle state (cold engine, slightly lubricated ...) to the performance state (hot engine, parts well lubricated...). 2 - CONCEPT OF WARM-UP The warm-up is "the set of activities or exercises general first, and then specific, that are performed prior to any physical activity in which effort requirement is higher than normal, in order to put to work the athlete organs and reach a top performance." 3 – WARM-UP GOALS With the warm-up we try… ♦ at a preventive level, avoid muscle and joint injuries. ♦ at the physiological level, prepare the cardiovascular and respiratory systems to perform at higher intensity.

♦ at a psychomotor level, have the nervous system prepared to encourage maximum muscle coordination ♦ at a psychological level, improve mental attitude, improve attention, concentration, etc… ♦ at a performance level, improve the performance of the technique and facilitate learning, and assure that the body is ready to make maximum efforts. 4 - TYPES OF WARM-UP A) General Warm-up: used for all kinds of physical activities and is aimed at the whole body alike. B) Specific warm-up: used to apply to a particular sport, competition or any physical activity. For some authors, the specific warm-up is also the fourth phase of warming, as we shall see now. 5 - STAGES OF THE WARM-UP 5.1 - PHASE ONE: PUTTING IN ACTION WHAT IS IT? These are movements of locomotion, displacement, light jogging, dynamic games continued activity ... They should target large muscle groups. WHAT EFFECTS PRODUCES IN THE BODY? This part of the warm-up increases the body temperature, the heart rate and the blood flow. Our heart pumps more blood to carry oxygen and energy products that muscles need. Respiratory rate raises so more oxygen gets to the muscles. DURATION: 5 to 8 minutes 5.2 - SECOND PHASE: JOINT MOBILITY WHAT IS IT? It’s to mobilize the different joints (ankles, knees, hips, wrists, shoulders, neck, etc.) in an orderly way starting with the ankles or neck, but without forgetting any joint. It takes between 10 and 12 turns or movements per joint. WHAT EFFECTS HAVE IT IN THE BODY? These exercises warm the structures that form the joints: ligaments, tendons and muscles, preparing them for the physical effort. DURATION: 2 to 3 minutes

5.3 - THIRD PHASE: MUSCLES STRETCHING WHAT IS IT? At this stage we must stretch the great muscle groups, performing exercises of muscle elasticity. As in the previous phase, we must follow an order to not miss any part. You should hold each stretching about 15-20 seconds. WHAT EFFECTS PRODUCES IN THE BODY? It improves elasticity and muscle coordination. DURATION: 5-8 minutes.

Example of exercises you can do to stretch

5.4 - PHASE FOUR: SPECIFIC WARM-UP WHAT IS IT? These exercises are aimed directly at the muscle or organ systems more specifically involved in the later activity. That is, if for example we are going to play a game of basketball, the last part of the warm-up we’ll dedicate time to do exercises where wrist and finger joint areas are especially requested and they have a risk of injury in basketball. Also we can perform exercises that promote subsequent performance, such as: dribblings to the basket, shooting, passing and receiving, defensive movements, etc. . , Always progressively and at a lower intensity than the actual game. WHAT EFFECTS DOES PRODUCE IN THE BODY? It reduces the risk of specific injuries, helps to remind technical gestures and increases motivation. DURATION: 5 to 10 minutes Specific warm-up Example BASKETBALL 1. –entries to basket on both sides after a team mate pass 2 . - Shots to the basket from different distances 3 . - 1 vs 1 in midfield.

6 - How MUST WE PREPARE A WARM-UP? ♦ the duration of the warm-up must be between 10 and 20 minutes ♦ the pace has to be gradual. The intensity of the exercises will increase from softer exercises at the beginning to the most intense ones at the end. ♦ the warm-up must have an order. We have to keep the warm-up phases and cover the different areas in an orderly manner (eg from down to up: ankles, knees, hips, trunk, arms and neck. ) ♦ you can’t take long pauses during heating because the effect would be lost

♦ Remember to always work both sides of your body, left and right.