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Physical Education; Warm Up 4º ESO
Transcript of Physical Education; Warm Up 4º ESO
Warm Up and Cool Down Activities
I; WARM UP!? COOL DOWN!?
WHAT IS THAT!!!???
is a group of progressive activities that we have
to do before practice any kind of Sport or Physical Activity.
It is a brief period of low intensity exercises to prepare our
body (physically, psychically and physiologically) for a more
- Then… what happens when we finish the PE Lesson or the
games? Our body needs the inverse process, the
, what is a
brief period of slower or less vigorous exercises and stretches after an intense activity.
II; WHY IS THIS SO IMPORTANT? WHAT ARE THE MAIN GOALS?
when doing the Warm-Up:
- Prepare our body for a
more rigorous activity
- Prevent and avoid possible
Víctor M. Sánchez Vegas
Physical Education Department
IES Colmenarejo (Madrid)
, even when we think that we
are not going to need it (for example,
when we are going to play a basketball
game with our friends in the park...)
should do some of these exercises for
at least 10 minutes… Just in case!
two types of Warm-Up:
GENERAL and SPECIFIC
: It is the one that we do after the General Warm Up, and we usually practice different movements and exercises linked with the Sport that we are going to play later on.
: It is the one that we could use for almost all the sports, and it has 3 parts that we are going to explain in the next point (see STAGES)
During the PE lessons, what we usually
do in this part is running slowly for
5-8 minutes to increase the body temperature.
But it does not mean that in all the sports
this part is going to be the same; for
instance, if we were swimmers we should
swim to reach the same objective.
2.- JOINT MOBILITY EXERCISES
In this part, we move all the joints of our body (bending – extending, rotating…)
If you do not want to forget any joint, do it always following a logical pattern; you can start with your ankles finishing
with your wrists.
This is the last part of the General Warm-Up,
where we stretch all the muscles of our body
paying special attention to those that we are
going to use more.
- We have to keep the position between 10”-15”
- We have to feel muscle tension, but not pain
- Use the same trick that you have used for the
Joint Mobility, do it always following a logical
pattern! You can start with your calves finishing
with your triceps (remember that this is only
4.- SPECIFIC EXERCISES:
After doing the General Part, we have to do specific exercises depending on the sport we are going to play and the supplies we are going to use.
For instance, if you are going to play a Handball Game you should pay special attention to your fingers, wrists, elbows, shoulders, etc... and practice different passes and throws using your hands/arms.