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Introduction

Description of personal warm up The general effects of warm ups: * Exposes not only muscles but joints and connective tissues to controlled stretching loads. * Decreases muscular tension. * Improved flexibility increases production of synovial fluid and increased efficiency of joint movement. * It increases the body and muscle temperature, which in turn increase muscle elasticity. * Stretching decreases the OBLA due to the onset of anaerobic work without which in turn limits the Delayed Onset of Muscle Soreness (DOMS). * Stretching decreases muscle cramp and increases full ROM in activities to follow and increases relaxation of stretched muscle. * Helps you psychologically prepare. * Increase in the rate that energy is released in the body (metabolic rate) There are 3 main parts to a warm up; I have identified these as: 1. Pulse raiser 2. Stretching 3. Skill specific exercise I break my warm up down into a simple word; FITT F= Frequency I=Intensity T=time/duration T=Type of activity General warm up Specific warm up F Before every work out/practice F Before every workout/practice I Light to moderate I Light to moderate T 5-10 minutes T 5-10 minutes T A general warm up should T Should include movements and stret- usually include various joint rotations ches that either mimic or are actual gentle twisting and bending movements movements, performed at reduced followed by light Callisthenics, brisk level of intensity. ...read more.

Middle

Lower back twist (lower back) Lie on your back on a mat. Keeping your right leg straight, exhale slowly and bend your left knee over your body so your left knee is perpendicular to your body. Keep your shoulders flat and use your right hand to press gently on your thigh. Feel the stretch in your lower back. Repeat on the other side. Rear leg hold (Quads) Stand tall eyes focusing on a point just above eye level directly in front of you, raise your foot by bending at the knee to bring your heel into your b******s, with assistance from your hand on the side of the raised leg, maintain balance and pull gently on your arm to increase the stretch, hold and change legs. Hamstring stretch (Hamstrings) Rest your right leg on a bench, keeping your left leg straight. The heel of the back leg should be flat on the floor. Bend your arms out to the sides for balance. Lean slightly forwards and feel the stretch. Change legs. Calve stretch (calves) Face a wall and lean against it with your arms wider than shoulder width apart. Place the toes of your left leg against the wall, keeping the leg straight and the heel as close to the wall as possible. The supporting leg should be pitched back and should gently push your hips towards the wall, hold then change legs. ...read more.

Conclusion

Players run the exercise through each time going one stage further into the complete motor programme. Finally at the end of running through the stages the players are allowed to shot for the basket, after several run through like this players may have cope with the threat of a defender blocking the shot. This requires the player to judge the situation correctly and aim for a possible dummy, drive or jump shot. Effects of a warm up on the speed and force of muscle contraction * Increased speed of nerve impulse conduction * Increased temperature helps prevent muscle tears due to one pair of antagonistic muscles no relaxing quick enough. * Increased motor co-ordination/efficiency between antagonistic pairs allowing muscle to contract and relax faster. * Increased elasticity/extensibility of connective tissue and muscle fibres leading to a greater speed and force of muscle contraction. * Reduction of muscles/connective tissue resistance improving mechanical efficiency of contraction. * Activates enzymes and energy systems which supply energy for muscles to produce speed and force. Vascular Effects of a Warm up * Increased temperature, increases dissociation of oxygen from Hb. * Gradual increase in blood flow due to vascular shunt Vasodilatation of arterioles precapillary sphincters to the muscle. Vasoconstriction of arterioles precapillary sphincters to the organs. * Increased vascular/body temperature reduces blood viscosity that improves blood flow. * Increased speed of nerve impulse transmission which leads to increased alertness, speed and force. * Decreases the onset of blood lactic acid due to onset of anaerobic work without warm up. ...read more.

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