Warm Ups Flashcards
What is the order of warm ups
Pulse raiser Mobility Stretching Dynamic movements Skill rehersal
What is a pulse raiser (give examples and benefits)
A pulse raiser is an activity which increases heart and breathing rate
Light jog around a football pitch, light swim/cycle, skipping
Gradually increases heart rate, body and temperature
Increases blood flow and amount of oxygen to muscles
What is mobility (give examples)
Taking joints through their full range of motion Hip circles (rotating your hips in a circle, netball/football) Lunges (stepping forward into a deep bendBen) Arm circles (moving your arms in a circular motion, cricket bowling) Increases flexibility of muscles, ligaments and tendons Decreases risk of injury
Stretches
Lengthens you muscles
Static stretch - muscle is extended beyond its natural range and held for 10-30 seconds relax then repeat eg touch your toes
Dynamic - you perform the stretch whilst moving eg high knees (hamstrings), side steps (groin)
Passive - a partner/force/equipment helps you to stretch muscles eg leg swings holding a wall
Active - rhythmical movements that imitate the activity you will take part in (hold the stretch yourself)
Increases flexibility of joints and muscles
Decreases risk of injury
Dynamic movements
Changing speed and direction
Eg shuttle runs
Increases the speed of muscle contractions
Skill rehersal
Practising or rehearsing movement patterns or skills that will be used in a game Eg passing drills (netball) Dribbling drills (football)
