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Personal Warm-Up.

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Introduction

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.

Middle

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.

Conclusion

-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.

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