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All the physical activities must have these three phases to be effective:

WARM UP MAIN ACTIVITY COOL DOWN

WARM UP
WHAT IS A WARM UP?

A warm up is a series of exercises you do before physical activity.

AIMS:

• Prevent injuries
• Prepare your body for the next physical activity or sport.

BENEFITS:

Physical effects:

• Increases heart rate (120-140 b/min) and breathing.


• Your joints move more efficiently.
• Increases muscles and body temperature.
• Oxygen in blood travels faster.
• Your muscles extend more and they are more elastic.
• You react faster.
• Your muscles move faster and stronger.

Mental effects:

• Prepares your mind for the next activity and for competition.
• The coordination of movements gets better.
• Better performance
PHASES OF A WARM-UP

Phase 1: Joint mobility exercises (ankles, knees, waist, neck should be involved).

Movement of your joints. This is the first part, and it must have a low intensity. We move our arms in
circles forwards and backwards; we draw circles with our hips or knees.

Phase 2: A small run.

Jogging and dynamic exercises to increase muscles temperature and heart rate, ideally up to 120-140
beats/minute.

Phase 3: Specific exercises of the sport or activity that will follow, to prepare muscles to the specific
activity (tennis, football, surf....).

In this phase you will warm up specific parts of the body that will be used in the activity and you will do
similar exercises to the sport you are going to play. Warm ups are specific to the sport or activity you
practice. So, the warm-up that volleyball players do is different from the one footballers do.

This part must be progressive in intensity. It must start slow and increase the intensity little by little,
finishing with a similar intensity to the sport you are going to practise.

Phase 4: Stretching of the main muscles (quadriceps, calves, hamstrings, deltoids, abdominals...).

This makes the muscles more flexible, prevents injuries and also helps the muscles to develop more
power. It allows easier movement and increases joint flexibility.

PHASE 1 PHASE 2 PHASE 3 PHASE 4

The warm-up in a PE class should last about 10-15 min.


MAIN ACTIVITY

In this part, you do the activity or play the sport you want.

The duration and the intensity increase a lot.

The main activity in a PE class should last about 30 min.

COOL DOWN (Also called warm down)

WHAT IS THE COOL DOWN?

It’s the transition phase between exercise and rest.

AIMS:

• Remove waste products such as carbon dioxide or lactic acid.


• Prevent muscle soreness and stiffness.
• Reduce heart rate and body temperature to allow the body to return to normal gradually.

KINDS OF EXERCISES:

• Stretching exercises.
• Light jogging
• Breathing exercises. (Inhale….exhale)
• Relaxation exercises.

The cool down in a PE class should last about 10-15 min.

GENETICS:

Genes that pass from parent to child control some traits. For this reason, different people doing the same
activities can have different physical fitness.

For example:

• The size of your legs can depend on your parents.

• Some people build muscle easier than others.

• Some people gain weight easier than other people.


AGE:

Your physical fitness gets better until you are around 25-30 years. Then it remains constant until you are
35. At that point, it gets worse until you are an old person.

GENDER

Boys will have a better physical fitness in some activities and girls in other ones.

TRAINING

If you do regular exercise, you can improve your physical fitness.

HEALTHY HABITS

Normally, a person who doesn’t smoke, doesn’t drink spirits, rests properly, has a balanced diet,
does moderate regular exercise and so on, has a better physical condition than another person with
unhealthy habits.

• Exercise controls weight and prevents the obesity


• Exercise combats heart diseases
• Exercise helps you relax easily and sleep better.
• Exercise helps you feel less fatigue.
• You will have a good mood.
• Your muscles will be more resistant, flexible and stronger.

FOOD

• Eat five times a day (breakfast, mid morning snack, lunch, afternoon snack and dinner)
• Eat a variety of different food.
• Eat meals at the same time everyday
• Eat slowly
• Rest at least three hours after eating if you want to do some physical activity. Wait enough
time for your digestion.
• Drink enough water to replace any water lost through the sweat
• Don’t eat too many sweeties, ice creams, cakes or fizzy drinks
PERSONAL HYGIENE

• Dress properly to do sport.


• Don’t use the same clothes twice before cleaning them.
• Wear cotton socks because they absorb the sweat
• Don't make your shoes multitask
• Air/Ventilate your trainers after exercise.
• Look after your nails, abrasions or blisters.
• Have a shower after doing exercise. Then dry yourself and change your clothes.
• Take off your rings, earrings or bracelets to do sport.
• Put your hair up

REST

• Sleep at least 8-9 hours.


• Your rest is very important to regenerate essential substances for your body.
• Don’t go to sleep immediately after doing exercise. It’s better for you to do some relaxing
activities, which help you get to sleep.

HOW DOES YOUR BODY CHANGE WHEN YOU EXERCISE?

When we exercise, our body needs more energy. We can get the energy from:

• Breathing faster: The oxygen goes from the lungs into our blood. When we exercise, we
breathe more times and our lungs receive more air in each breathing.
• Our heart beats faster and sends more blood to the muscles (more oxygen and nutrients) to
transform it into energy.
• The muscle temperature gets bigger. It reduces the risk of injury.

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