• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Personal Warm-Up.

Extracts from this document...


When participating in any sport it is vital we warm up, stretch and cool down. The purpose of a warm-up is to get your body moving, begin raising your body temperature, stretch your muscles, move your joints, and get the energy pathways working so that the proper fuel is getting to your muscles. Warming up allows more oxygen to be carried to the working muscles. This will prepare the body for the activity to follow. This will also improve performance and reduce the risk of injury. The warm up is a technique designed: * To prepare the body for competition or conditioning exercise. * To reduce the possibility of muscle injury or soreness The warm up should include exercises that prepare the muscles to be used and activate the energy system required. The warm up should also be related specifically to the activity that follows. For instance, sit-ups or push-ups are not useful as a warm up for running 100 metres. Instead, jogging or run a through are the best preparation. My warm up is to be specially designed for a 100m Sprint There are three phases to a warm up * Pulse Raiser * Stretches * Drills A warm-up period will include the following basic sequence and components. Activity Purpose Time (minimum) Slow aerobic jog Heat muscles 5 minutes Stretching Increase range of movement 10 minutes Acceleration strides Increase blood circulation and oxygen intake 2-3 minutes Event specific drills Coordination preparation for training/competition 10 minutes Pulse Raiser The aim of the pulse raiser is to elevate the heart rate and respiratory rate by doing light physical activity. ...read more.


ensure that the knee is not over the floor, but kept in line with the ankle. Your head and spine should keep alignment and posture should be correct. Keep balanced and use a wall for support if necessary. Leg (b) should be stretched out at the rear and the heel of the foot flat on the floor. You should feel the stretch in the bulk of the calf muscle Hold this stretch for 8 - 20 seconds Inner thigh stretch Performed in a seated position, bend your knees and draw the soles of your feet together. To increase the stretch gently push the knees towards the floor by using the elbows as weights Hold for 15 - 30 seconds Inner thigh stretch Performed in a seated position, keep the torso up - right, head in line with the spine and your back in a natural arch. Pull the legs apart until you can feel a pull across the inner thigh. Increase the stretch by easing the body forward Hold for 15 - 30 seconds Skill Specific Warm Up During this part of the warm up, more vigorous activity should be employed. Activities should reflect the type of movements and actions which will be required during the sporting event. Therefore I will carry out drills that are athletics related. These drills complement movements within the sprint and also will improve on my performance. ...read more.


-Vasodilatation of muscles arterioles/precapillary sphincters increasing blood flow delivery to working muscles. Increased body/muscle temperature causing amore rapid increase in transport of the enzyme required for energy systems and muscle contraction. Increase in body/muscle temperature which: -Decreases blood viscosity, improving blood flow to working muscles -Increase the dissociation of oxygen from haemoglobin on the muscle tissues. Decrease in the onset of blood lactic acid due to the early onset of anaerobic work when a warm up is not carried out. An effective warm up also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons and joints for more strenuous activity. The benefits of my warm up My performance may be improved as an appropriate warm up will result in an: * Increased speed of contraction and relaxation of warmed muscles * Dynamic exercises reduce muscle stiffness * Greater economy of movement because of lowered viscous resistance within warmed muscles * Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures * Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity * Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures Reference: http://www.activeaims.biz/Stretches-of-Ruth1 (used for stretching images) As Physical Education Nadine Okyere Personal Warm-up C Manby ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Safety Aspects and Risk Assessment section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Safety Aspects and Risk Assessment essays

  1. Marked by a teacher

    A warm-up is essential before any exercise.

    4 star(s)

    Effects of warm-up on the vascular system These are effects of warm-up the vascular system: - * Gradual increase in blood flow/Q due to the vascular shunt mechanism via: - 1.

  2. Components of fitness required for throwing a javelin.

    The ball is gripped in the athlete's right hand with the palm uppermost. The athlete's left foot steps one stride forward, and the shoulders remain rotated with the throwing arm fully extended to the rear. The athlete's right foot steps across and ahead of the left foot, and the athlete's body leans backwards.

  1. GCSE PE Analysing Performance Task

    Do 20 of these. * Cool down Thursday * Warm-up * Weight training: include 3 sets of 10 using biceps, triceps, quadriceps, hamstrings and gastropnemius. * Cool-down Friday * Warm-up * Netball match Cool-down Week Two Monday * Warm-up, including stretches for gastropnemius, hamstrings and quadriceps.

  2. 6 week personal exercise programme

    8 80 80 Chest press 8 40 80 Peck deck 8 40 80 I will run through this session twice Cool Down: CV: 5 minutes on the rowing machine at setting 5 Stretches: See Appendix a Wednesday - Gym Session (1 hour)

  1. PPP - Action Plan.

    on the number that I score and the number that I get target. Then in the next session I will pick a spot in an open goal and have people feeding me balls, I will do it for 30 minutes and count the number that I get in the spot I aimed for.

  2. A Six Weeks Personal Exercise Programme

    Personal Exercise Program General Objectives on Swimming -To facilitate an understanding of fitness and how it contributes to healthful living. -To provide information and basic experience necessary to develop and implement Physiologically sound fitness and exercise programs. -To enhance appreciation and enjoyment of physical activity and recreational pursuits.

  1. Discuss the prevailing themes and techniques in Carol Ann Duffy's 1993 collection 'Mean Time'. ...

    who galloped down the wing, triple stepped-over into the centre and shot towards goal... It hit the post and... into the back of the net, one - nil to Manchester United. All eyes on the ref, waiting for the half time whistle, there it is.

  2. Justification of Fitness Components for Rounders.

    the ball, usually throws it to 4th base as the batter usually has run quite far by this time. Bowling is an essential skill for rounders, as it is mainly up to the bowler to prevent rounders and make the batter miss the ball.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work