Warming Up

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Warming Up Cooling Down

• Dr. Michael P. Gillespie

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Why Warm Up?

• Warming up prior to any physical activity
  prepares the body and mind for more strenuous
  activity.
• It increases the bodies core temperature, while
  also increasing the muscle temperature.
• Increasing the muscle temperature makes them
  loose and pliable.

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Why Warm Up?

• An effective warm-up increases both the heart
  rate and the respiratory rate.
• This increases blood flow, which in turn
  increases the delivery of oxygen and nutrients to
  the working muscles.
• This helps to prepare the muscles, tendons, and
  joints for more strenuous activity.

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Warming Up

• It is not absolutely necessary to warm up prior
  to stretching, but it isnt a bad idea.
• You can avoid injury if you stretch comfortably
  regardless of whether or not you warm up first.
• Warm up by doing the activity (such as running or
  cycling) that you are about to do, but at a lower
  intensity. Then Stretch

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Warming Up

• Walking and jogging are a good basic warm-up for
  many activities.
• They will increase your blood temperature and
  raise total body temperature to provide an
  effective warm-up.

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Stretching and Injury

• You can get hurt stretching if you
• Are in too much of a hurry (not relaxed).
• You push too far, too soon (overstretching a cold
  muscle).
• You are not paying attention to the feeling of
  the stretch.
• You will not get hurt stretching if you stretch
  correctly.

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Warming Up

• Stretching is NOT warming up however, it is a
  very important part of warming up.
• Warming up involves raising your body temperature
  by one or two degrees Celsius (1.4 to 2.8 degrees
  Fahrenheit).
• Phases of warm-up
• 1. General warm-up.
• 2. Stretching.
• 3. Sport-specific activity.
• 4. Dynamic stretching.

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General Warm-up

• The general warm up should consist of a light
  physical activity.
• Walking, jogging, easy swimming, stationary bike,
  skipping, or easy aerobics.
• Both the intensity and duration of the general
  warm-up should be governed by the fitness level
  of the participating athlete.

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General Warm-up

• The correct general warm-up for the average
  person should take about 5-10 minutes and result
  in a light sweat.
• The aim of general warm-up is simply to elevate
  the heart rate and respiratory rate.
• This increases the blood flow and assists in the
  transportation of oxygen and nutrients to the
  working muscles.
• The increase in muscle temperature allows for a
  more effective static stretch.

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Static Stretching

• Static stretching should involve all of the major
  muscle groups and last for about 5-10 minutes.
• Static stretching is performed by placing the
  body into a position whereby the muscle or group
  of muscles to be stretched is under tension.
• Both the opposing group and the muscles to be
  stretched are relaxed.

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Static Stretching

• Slowly and cautiously the body is moved to
  increase the tension of the muscle or group of
  muscles to be stretched.
• At this point, the position is held or maintained
  to allow the muscles and tendons to lengthen.
• Static stretching is performed early in the
  warm-up and should always be followed by sports
  specific drills and dynamic stretching.

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• The general warm-up and static stretching are the
  foundation for a complete warm-up.
• The should both be completed properly before
  moving onto the next two elements.
• This will allow for the more specific and
  rigorous activities of the sports specific
  warm-up and dynamic stretching.

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Sport Specific Warm-up

• During this part of the warm-up, the athlete is
  specifically preparing the body for the demands
  of his/her particular sport.
• More vigorous activity is employed during this
  part of the warm-up.
• The activities should reflect the types of
  movements and actions which will be required
  during the sporting event.

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Dynamic Stretching

• This form of stretching carries with it a high
  risk of injury if used incorrectly.
• This type of stretching should only be used under
  the supervision of a professional sports coach or
  trainer.
• Dynamic stretching is more for muscular
  conditioning than flexibility.
• It should only be utilized by individuals with a
  high level of general flexibility.

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Dynamic Stretching

• Dynamic stretching involves a controlled, soft
  bounce or swinging motion to force a particular
  body part past its usual range of motion.
• The force of the bounce or swing is gradually
  increased, but should never become radical or
  uncontrolled.
• Keep the dynamic stretches specific to the
  athletes sport.

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Warming Up

• A proper warm-up does more than just loosen stiff
  muscles. It can improve performance.
• An improper warm-up, or no warm-up at all, can
  greatly increase your risk of injury.

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Warming Up

• Active stretches and isometric stretches should
  NOT be part of your warm-up.
• The goals of warm-up are an increased awareness,
  improved elasticity and contractibility of
  muscles, and a greater efficiency of the
  respiratory and cardiovascular systems (Kurz).
• Active stretches and Isometric stretches do not
  help you to achieve this objective. They cause
  the muscles to become too tired to perform the
  athletic activity for which you are preparing the
  body.

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General Warm-Up

• General warm-up consists of the following
  activities.
• Joint rotations.
• Aerobic activity.

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Joint Rotations

• The general warm-up should begin with
  joint-rotations, starting either from your toes
  and working your way up, or from your fingers and
  working your way down.
• This facilitates joint motion by lubricating the
  synovial joint with synovial fluid.
• You should perform circular movements both
  clockwise and counter-clockwise, until the joint
  seems to move smoothly.

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Order of Joint Rotations

• 1. Fingers and knuckles
• 2. Wrists
• 3. Elbows
• 4. Shoulders
• 5. Neck
• 6. Trunk / waist
• You can reverse the order if you care to do so.

• 7. Hips
• 8. Legs
• 9. Knees
• 10. Ankles
• 11. Toes

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Aerobic Activity

• After you have performed the joint rotations, you
  should engage in at least five minutes of aerobic
  activity such as jogging, jumping rope, or any
  other activity that will cause a similar increase
  in your cardiovascular output.
• The purpose of this is to raise your core body
  temperature and to get your blood flowing.
• Increased blood flow in the muscles improves
  muscle performance and reduces the likelihood of
  injury.

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Why Cool Down?

• The primary reason to cool down is to promote
  recovery and return the body to a pre exercise or
  pre work out level.
• When performed properly, the cool down will
  assist the body in the repair process.
• A proper cool down will reduce post exercise
  soreness.

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Why Cool Down?

• A proper cool down keeps the blood circulating,
  which in turn prevents blood pooling.
• This helps to remove waste products from the
  muscles.
• It also brings oxygen and nutrients that the
  muscles, tendons, and ligaments need for repair.

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Cooling Down

• You should cool down after exercise by doing a
  scaled-down version of the main workout.
• Get your heart rate back down to a resting rate.

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Key Parts of an Effective Cool Down

• 1. Gentle Exercise
• 2. Stretching
• 3. Re-fuel
• All three elements must work together to properly
  repair and replenish the body.

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Professional Cool Down Routine

• 10-15 minutes of easy exercise that resembles the
  type of exercise done during the workout.
• Deep breathing to oxygenate the system.
• 20-30 minutes of stretching. Static stretching
  and PNF stretching.
• Re-fuel with both fluids and food. Restore your
  electrolytes. Choose easily digestible food such
  as fruit.

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Amateur Cool Down Routine

• 3-5 minutes of easy exercise that resembles the
  type of exercise done during the workout.
• Deep breathing to oxygenate the system.
• 5-10 minutes of stretching. Static stretching
  and PNF stretching.
• Re-fuel with both fluids and food. Restore your
  electrolytes. Choose easily digestible food such
  as fruit.

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Stretching Benefits

• Stretching will improve your athletic performance
  and help you to stay injury free.
• It will help you quickly recover from workouts.