Warm up Information

1
Warm up Information

• Warming up is preparing the body for some type of
  physical activity.
• It is essential for peak performance and
  decreases the risk of injury.

2
Important Components for ANY Activity

• Warm up any activity that increase the
  temperature of the body
• Stretching always better to stretch a warm
  muscle
• Pay particular attention to muscles
  being used during the activity
• Activity Itself
• Cool Down Slow down and let Heart Rate recover
• Stretch- increase flexibility
• Reduces soreness

3
WARM UP INFORMATION

• Push Ups Increase upper body strength.
  Strengthens the triceps and pectoral muscles.
  There is a slight increase in the biceps and back
  muscles however they are mainly stabilizing
  muscles in this exercise.
• Sit Ups Increase abdominal strength which is
  important for protection of internal organs,
  helping and maintaining posture and preventing
  lower back injuries (abdominals and obliques).

4
Core Strength

• The core of the body is comprised of several
  muscle groups from the pelvis to the shoulders.
  Having a strong core is essential to improving
  posture, preventing injuries, particularly back
  injuries and protecting internal organs.
• The main core muscles we will focus on will be
  the abdominals, obliques and erector spinae
  (lower back) muscles.

5
WARM UP INFORMATION

• Stretching Important for increasing flexibility
  and increasing the range of motion and ease of
  movement. Greater flexibility decreases the
  chance of injury.
• Types of Stretches
• 1. Static Gradual lengthening of a muscle until
  it extends beyond its normal length. Muscles
  should be stretched to the point of discomfort
  and held for 10-20 seconds.
• 2. Active - Exercises performed without a
  partner.
• 3. Passive Exercises performed with a partner.
• 4. Ballistic Involves a bouncing motion when
  stretching and has a greater potential for
  injury. We do not do ballistic stretching
  because of the risk of injury.

6
WARM UP INFORMATION

• Various Stretches and Muscles Involved
• Quads Quadriceps - Four (4) muscles in the
  front of the upper leg.
• Hurdler Stretch Hamstrings - Major muscles in
  the back of the upper leg.
• Butterflies/Budda Upper and inner thigh area
  known as the groin area.
• Calves Gastrocnemius/Soleus - Muscle in the
  lower leg.
• Hip Flexor Hip Flexor is located in the upper
  thigh and hip area on the front of the body.
• Pretzel/Twist Lower back and gluteal.
• Arm Stretches Triceps, three (3) muscles in the
  back of the upper arm. Deltoids, muscles located
  on the shoulder.Biceps - two (2) muscles in front
  of arm