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PE Coursework - Section 2

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Warm up The aim of a warm up is to prepare the body physiologically for future exertion as to avoid strain, or even possible injury to muscles, tendons or even bones. It releases adrenaline so the heart beats faster, it dilates the capillaries which allow the oxygen in the blood to flow through easier and it also increases the speed of nerve impulses which makes the performer more alert. However a warm up is also used to prepare the performer psychologically so they a prepared for the task they are about to perform. It is also used to boost morale of people before sports matches for example the Hakka is performed by the New Zealand All Blacks before a rugby match. They use this in competitive matches to intimidate their opponent and to raise morale and confidence. A basic warm up should consist of the following things * 5 to 10 minutes jogging - to increase body temperature and help redistribute the blood to working muscles. This will mainly help warm up the muscles in the legs, quadriceps, hamstrings, gastroenimus * 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness, these should be held for 15 seconds * 10 to 15 minutes general and event specific drills - preparation for the session or competition, this will help the performer get into the right frame of mind for performing their task e.g. ...read more.


Keep your leg straight. When tension builds up in your hamstring relax it by contracting your quadriceps. Toe Grab Static Quadriceps Hamstring Bring your heels together by holding you feet with your hands. Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet. Avoid bouncing and excessive upward pressure on your feet. Bicep-Wall Stretch Static Bicep Deltoid Pectoral Place the palm, inner elbow, and shoulder of one arm against the wall. Keeping the arm in contact with the wall, slowly turn your body around. Circuit training safety When doing circuit training there are many safety issues that should be considered. Firstly you have to make sure all equipment is safe. To make sure the equipment is safe regular checks must be made on it. All surfaces around equipment must be checked for slippery surfaces as this could increase chance of falling. All equipment should be stable so the chance of it breaking is reduced e.g. the pull up bars I use must be securely screwed together so it does not come apart. When doing your circuit you should have regular recovery periods to allow you to regain breathe and so you do not strain yourself. ...read more.


* Stop watch Hold the skipping rope in both hands and put rope behind you, swing it over your head and jump when it comes past your face Make sure there is a clear area around you so no one can get caught or hit with the rope * Quadriceps * Biceps Progression By having all these activities in my circuit they will improve my performance in different ways. Bench dips and pull ups will improve my muscle tone in my arms, particularly in my biceps and triceps. This will make it easier to hold my arms in a certain position for the length of the song. Sit ups and stomach crunches will improve muscle tone in my abdominals they will also improve my stamina if I improve on the amount I do every circuit. Ladder run and shuttle runs will improve my agility. As agility is vital to a dancer this will be extremely helpful. They will improve all my lower body muscles including my gastrocnemius. Squat thrusts, step ups and skipping are similar to sit ups and stomach crunches but for the lower body. They will improve my stamina if I aim to improve them every time I perform my circuit. They will work all the lower body muscles particularly my hamstrings and quadriceps. ...read more.

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