TOPIC BODY CONDITIONING WARMUP AND COOLDOWN Physical Education
TOPIC: BODY CONDITIONING WARM-UP AND COOL-DOWN Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
WARM-UP AND COOL-DOWN v Warm-up and cool-down are some of the key principles of preventing injuries during physical activities. It is therefore very important that before you do any physical activity you warm-up and after ensure that you cooldown Warming up is exercising/heating up the body before a performance. It prepares the muscles for vigorous actions and prevents muscle cramps and injury due to over exertion. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
What are the benefits of warming up before a workout? Warming up increases the body and muscle temperature; this helps to get your body ready for more strenuous activity and make it easier to exercise. Warm-up increases the flexibility of muscles; more flexible muscles can make it easier to move and exercise correctly. Warm-up increases blood flow and oxygen in the muscles; this helps your muscles get the nourishment they need before launching into more intense work. Warm-up Improves performance; warmed up muscles can help you work out more effectively. Warming up your muscles can help them relax which, in turn, can lead to less Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177 injury
How and when to Warm-up Before any sporting activity do a warm-up for about 5 -10 minutes including general exercises, dynamic stretching exercises and specific exercises. You can do a sport-specific warmup, or you can try the following warmup exercises that include a broad range of movements. Together, these exercises can help prepare your muscles for most workouts. You can start off slowly with an easier version of each exercise before moving into a more challenging phase of the move. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
General Warmup exercises 1. Jogging Is one common and better form of general exercise. Jogging leg lifts can help get your heart pumping and improve circulation throughout your body. Depending on the space you have available, you can jog in place or run back and forth. Do each segment of this exercise for 30 seconds to 1 minute? You can reduce the intensity of this exercise by doing Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177 jogging leg lifts:
Jog at a slow pace. After about a minute, jog while lifting your knees up toward your chest or jog while kicking your feet upward toward your buttocks. Return to jogging at a slow pace. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
2. Walking Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
Dynamic Stretching exercises 1. Planks are an excellent warmup for building core and back strength, as well as improving balance and posture. Once you’ve warmed up, you can challenge yourself with variations such as the forearm plank and side plank. To do a plank: Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
Get into a pushup position. If you’re a beginner, you can start by doing a plank on your knees. If you’re more advanced, you can try doing a plank on your forearms. If you’re somewhere in between, you can try doing a high plank with your arms fully extended. Keep your palms and toes planted firmly on the ground. Keep your back straight and your core muscles tight. Don’t let your head or back sag downwards. Hold your plank for 30 seconds to 1 minute. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
Stretching Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
2. Lunges This exercise works your lower body and can help strengthen your legs, glutes, and hips. You can make the first few lunges easier by only going halfway down, and then progress to the full lunge. After you’ve warmed up, you can increase the difficulty by doing a set using dumbbells or opposite hand reaches. To do a side lunge: Stand with your feet hip-width apart. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
Press From into your right foot as you step your left foot over to the left. here, squat down while bending your left leg and keeping your right leg straight. Pause briefly with your left knee over, but not beyond, your toes. Lift your hips and return your left foot to the starting position. Perform Do a lunge to the right side. This is 1 rep. 1 to 3 sets of 8 to 15 reps. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
Sport Specific exercises 1. Squats are a versatile exercise that target many of the muscles in your lower body, including your quads, hamstrings, and glutes. You can make the first few squats easier by going down halfway. Then, you can slowly increase the difficulty so the last few repetitions are full squats. Once you’ve warmed up, you can up the intensity when you do your squats. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177 by holding weights
To do a squat: 1. Stand with your feet hip-width apart and turn your toes to face forward or out to the side slightly. 2. Engage your core, keep your back straight, and slowly lower your hips until your thighs are parallel with the floor. 3. Pause briefly with your knees over, but not beyond, your toes. 4. Exhale and stand back up. 5. Do 1 to 3 sets of 12 to 15 reps. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
2. Push-ups This classic exercise works your upper body, core, and glutes. To make it less challenging, you can do pushups on your knees. Position yourself in a high plank position, at the top of a pushup, with your palms flat on the floor and hands shoulder-width apart. Keep your shoulders positioned over your hands. Your back should be flat and your feet should be together behind you. Keep your abs pulled in. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
Slowly lower your body down toward the floor. Don’t let your torso or back sag. Your elbows may flare out during this movement. Once your chest or chin almost touch the ground, press up and straighten your arms. Keep your elbows slightly bent to avoid hyperextension. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
3. Sit-ups Lay flat on the back and then bend your legs upwards at the knee Lift the upper part of your body upwards towards your knees. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
Cool-down, also known as the recovery period, usually consists of all the examples of warm-up exercises but at a slower pace and reduced intensity. This allows for your heart rate, breathing, and blood pressure to return to normal at a slower pace. The cool-down aids in your body's recovery after exercise and allows blood to return to your heart from your muscles. This will reduce the chance of your muscles being sore after exercise. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
Benefits of Cooling Down Helps lower your heart rate and breathing gradually Helps you avoid fainting or dizziness Helps remove lactic acid from your muscles Helps prepare your muscles for the next time you exercise Cool-down prepares your body for future workouts It reduces the potential for DOMS (delayed onset muscle soreness). A cool-down helps your body remove lactic acid, a by-product of vigorous exercise. If you do not cool down, the lactic acid may pool in your muscles, causing increased soreness. Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
A video showing Some of the various warmup Exercises Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
Assignment Qn 1. Do a research on the following steps of Warm-up and Cool-down exercises • Step 1: General exercises including Jogging, walking § Step 2: Gymnastic Activities like Jumpings § Step 3: Stretching/Relaxing like Hamstrings, Quads, Calves, Achilles, Groin, Back stretch, Shoulder stretch, Arm stretch Qn 2. What are the rules of Stretching Physical Education work, Ndejje sss S 1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177
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