Warming up and cooling down.
Warming up to prevent injury Before starting any exercise, kids should first warm up. It is an important part of any workout or sport. When kids warm up, extra blood flows to their muscles and builds the supply of available oxygen. This increases the productivity of the workout and reduces the chance of injury. A proper warm-up can help prevent injury and minimize post-exercise aches. Warm-up exercises can include jogging in place, brisk walking, jumping jacks, and stretching for 10 minutes before playing Warming Up Warming up before any exercise is essential for preventing injury. Here is a simple routine your kids can follow to prepare their muscles for sports or other vigorous activity. Toe Touches: While standing, bend over and reach for your toes. Hold for 15 seconds without bouncing. Side Bends: While standing, bend sideways reaching over with the opposite arm. Hold for 15 seconds. Repeat for each side. Thigh Stretches: While standing, balance yourself against a wall or chair. Bend one leg behind you and grasp it, holding it in place for 15 seconds. Repeat for each leg. Ankle Rotations: While sitting extend one leg out straight. Turn your ankle in circles, one direction then reverse. Repeat for the other ankle. Jog in Place: Jog in place for a minute or so lifting your legs high and close to your chest. Once you warm up, you must cool down
Skill related warm up for basketball.
Holiday Homework Skill related warm up for basketball A good skill related warm up for basketball would be to put someone on each corner of a square so they are facing the opposite corner on the other side of the square. Then each person should be given a basketball to dribble with. Then at the same time all four people on each corner of the square should go to the opposite corner they are facing. When travelling across the person should dribble and run in a steady pace making sure they do not hit into someone else by keeping their head up to see. Then once on the other side they should repeat it again but from the corner they are standing on. To make it a bit more complicated it would be ideal to make it harder. E.g. once they reach the middle of the square they could do a three sixty with the basketball or even turn to another direction and go the opposite way. This is a good warm up because it helps improve dribbling and handling skills and also warms the body up and especially the muscles that are mainly used in basketball. Pulse raise To raise your pulse and get your body active you should do a pulse raiser exercise that will help warm the body up. A good pulse raiser activity would be follow the leader. You can have as many people in a group and will only need one leader who would direct the group and choose what to do. For instance a leader may jog in a certain
Netball Analysis
Netball Analysis During the netball game my position was as a goal defender and I mainly concentrated on attempting to intercept the ball from the opposition and safely pass it on to either the centre or the goal attacker. I intercepted the ball several times from the opposing goal attacker, I also attempted to be clear in a clear and open space at all times. The tactic that our team produced was to try and make short but safe passes to the position ahead of us e.g. from the goal attacker to the goal scorer. This tactic did prove to be extremely useful. We also all attempted to all mainly use the roll off dodge because in other practices it proved to be very effective; we all still however used every other dodge when we thought that it would be most efficient. The whistle was blown twice in the game while I had possession of the ball. Both times however were due to the opposition's mistakes, such as making mistakes with their footwork as well as performing a foul against me. I do think however that at one point the referee did not notice when I had accidentally hit the opposition in the effort to hit the ball out of his hands. In the game I did try and think that I did successfully kept one metre away from the opposition and I did place my hands as close to the ball as possible making it very difficult for him/her to successfully pass the ball. I did find myself
The importance of First Aid and the steps in which to carry the procedure out.
Nigel Brisbane Physical Education Safety Coursework January 2012 – Brent side High School What is fist aid? The care given before emergency medical help arrives an literally mean the difference between life and death, but knowing the correct thing to do if someone has a nosebleed or cut is also important. •Basic first aid - how to react to everyday accidents - and what not to do •First aid training - gaining a certificate from a recognised first aid trainer •Being a first aider - your responsibilities if you're going to administer first aid •At the scene of a road traffic accident - important actions you can take that might make all the difference •First aid - you and the casualty - cope with emotional reactions from your patient and infection risks •First aid in-depth - where to go for more information What did I do on this course? Our First aid specialist (Mr ) showed us quick role play on how to react to injuries and health emergencies. . 1. Kneel on the floor to one side of the person. 2. Place the person’s arm that is nearest you at a right angle to their body, so it is bent at the elbow with the hand pointing upwards. This will keep it out of the way when you roll them over. 3. Gently pick up their other hand with your palm against theirs (palm to palm). Now place the back of their hand onto their opposite cheek (for example,
We warm up in order to raise our body temperature and heart rate and it improve our exchange of oxygen from haemoglobin.
We warm up in order to raise our body temperature and heart rate and it improve our exchange of oxygen from haemoglobin and the warm up should include: : Gentle exercise for the whole body, such as light jogging, this gradually increases heart rate, breathing and blood supply to the muscles. It warms up our muscles and prepares us mentally for the session : Gentle stretching, to prepare muscles, ligaments and joints : Practising techniques and skills to be used in the session and we warm up for three reasons: To prevent injury. To improve our performance. To prepare psychologically for the event. And warm up provide a smooth transition from rest to the intensity of the main activity. I will be concentrating on abdonals, quadriceps and gastrocnemius. My warm up will be long for at least five minutes or ten minutes. We cool down in order to go back to our normal temperature and our heart rate and we should cool down with a period of exercise: : We should avoid going from hard exercise immediately to rest : Light exercise shortens recovery time by helping to remove carbon dioxide, lactic acid and other waste products :light exercise will prevent muscle soreness and stiffness. My cool down will be long for at least ten or fifteen minutes. I am trying to get rid of any injury of the part of the body. Yes we hold on to stretches longer in cool down not to cause
Dance Leadership
My Dance Plan One Hour Session Before starting (Whilst people are entering) Song: Rude box - Robbie Williams o Check everyone has no jewellery o Check the floor is hazardless o Make sure everyone is dressed appropriately o Make sure the music is working properly o Get cards ready Warm Up (10 minutes) Song: Love Don't Let Me Go - Dave Guetta Standing In The Way Of Control - The Gossip o Run around the room 4 times o Run into a spot o Jog on the spot o Lift both arms up slowly and back down 3 times o 10 star jumps o Stretch arms over head both sides twice o Stretch arms up, middle down both sides twice o Step clap step clap 3 times o Step turn clap 3 times o Head left & right. Up/Down. o Circle shoulders and arms o Stretch arms across the chest o Stretch arms behind head o Sway hips o Hamstring stretch o Quadriceps stretch o Touch toes o Shake arms and legs Main Activity (30 minutes) Song: Perfect Exceeder - Mason Vs Princess Superstar (10 minutes to teach the dance) o Get everyone in their own space away from everyone else o Explain the session i.e. "I'm going to teach you a 3 lots of eight dance sequence and then I want you to make up your own 3 lots of eight in groups" o First part: 8 counts to run from the back corner into the middle and find space. o Second part: Left leg over right with hands on hips. Out. Right leg
Railway Station.
. Railway Station The stench of boiling coffee wafted around the deserted railway station, there were flutters of pigeons scuffling around, scrounging all the left over nibbles that had been left on the floor by the commuters from the evening before. It was dawn and as the sun was rising, so was a brisk wind that every now and then swarmed through the dark station whisking away severely crumpled newspapers that on their round, the cleaners had missed with the dust pan and brush earlier that morning. The hustle and bustle of the ordinary public hurled its way into the calm, collected station. Information boards began to rustle and the sounds of trains departed from what was now like another world, the smelly crammed station that had lost all its sense of dignity was now ready and waiting for what the day had in store. When people boarded the train that was due to take them to their destination it was like they had no concept of what was going on around them, completely oblivious to all the other passengers. Newspapers went up in the hot and clustered train compartment and people tucked themselves away in them for the duration of their journey even if they had already read it all, they would do anything to avoid the eye of a fellow commuter. The old escalators whined as they continually roamed up, and then back down again, as they carry frustrated, dizzy passengers who are
Importance of Warm Up and Cool Down
Warm Up Warm up and cool down improves the performance. Warm up prepare the body for competitions or exercise and reduce the chances of injury. Muscles stiffness is thought to be directly related to muscles injury therefore the warm up should be aimed at reducing muscles stiffness. The warm should include exercises that prepare the muscles to be used and activate the energy system required. The warm should be related specifically to the activates that follows. For instance, sit up or push ups not useful as a warm up for running 100meters. Instead, jogging or run through are the best preparation. 5 to 10 minutes jogging - to increase body temperature, jogging is often used as a continues activity that increase blood flow therefore increased body temperature . 10 to 15 minutes mobility and stretching exercises - reduce muscle stiffness. 10 to 15 minutes general and event specific drills - preparation for the session or competition for example lower leg drills, leg drills, technique drills. I think all warm should include flexibility exercise to prevent muscles injury during the strain of a game or work out. Should be carried out until you are sweating , which shows increased body and muscles temperature. Warm up should take much longer on cold days. Some of the advantages of the warm: * Increased speed of contraction and relaxation of warmed muscles * Dynamic exercises
A warm-up is essential before any exercise.
A warm-up is essential before any exercise. Young children need less time to warm up due to increased flexibility and suppleness. As we get older the need to warm-up is greater to prevent injury. Why warm up? . Helps mental preparation; 2. Warms up the muscles; 3. Helps prevent injury; 4. Increases blood flow; 5. Removes stiffness. To Start: - you should do a small jog around the pitch, beginning at point X. Then on the second lap do some stretches at each corner. The order of events is as follows: - Following the directions from the diagram should create a good progressive warm-up, not straining the muscles too much too quickly causing possible muscle strain and injury. The exercises should get gradually more strenuous and more like the activity performed The stretches to be done at each corner are as follows: - Lower Body Stretches * Ankle Rolls * Gastrocnemius Stretches (also soleus) * Quadriceps Stretches * Hamstrings Stretches * Groin Stretches * Anterior shin Stretch * Psoas Stretch (hamstrings) * ITB Stretch (right hip and iliotibial band) * Gluteus Maximus Stretch Central/Neck Stretches * Hip Rolls * Neck Rolls * Abdominals Stretch * Waist Reach Stretch Upper body Stretches * Anterior Shoulder Stretch * Posterior Shoulder Stretch * Triceps stretch * Chest Complex * Back Pair * Wrist Complex Physiological effects of warm-up on skeletal
Analysis of My Long Distance Running
Aim My Aim is to improve in long distance running. I will work on improving my stamina and my finish sprints. Outline In order to complete this programme efficiently and with good results I will make an effective plan that will slowly work me up to being fast and generally healthy. Session 1 (50mins in school) Aim To record my time for running 1500mtrs. Warm-up One lap of the running track followed by stretches. Fitness Development In this session I will just be running the 1500mtrs once to record my time. This will help because I will be able compare it with my time at the end of the six weeks. Warm Down I will do five minutes jogging and stretch off. Session Evaluation Session 2 (1 hour at home) Aim To find and note specific aspects of my running to work on. Warm-up One lap of the running track followed by stretches. Fitness Development In this session I will be running the 1500mtrs whilst being videoed. Then I will watch the video and look for different aspects of running to work on. Warm Down I will do five minutes jogging and stretch off. Session Evaluation Session 3 (50mins in school) Aim To complete 2800mtrs of interval training. Warm-up One lap of the running track followed by stretches. Fitness Development In this session I will do interval training. This will consist of 400mtrs jogging and 3 minutes resting until I have completed