warm up!

WARM UPMaría José Tapia

3ºB

WHAT´S THE WARM UP?

You should do the warm up before practicing any sport or exercise. A warm-up generally consists of increase in intensity in physical activity, a joint mobility exercise, stretching, and a sport related activity.

BENEFITS Relaxes the muscles. Increases heart rate.

Speeds up nerve impulses, improving reflexes.

Sends oxygen to the blood.

Increases flexibility and joint mobility, reducing the risk of injury.

PARTS

A. Joint Movility

B. Activation

Joint movility A joint is where two bones come together. The joints hold

the bones together and allow for movement of the skeleton.

In the warm up, you have to move your: - Ankles

- Knees- Hips- Shoulders- Elbows- Wrists- Neck- Legs

Activation It consists in exercises and which involve the whole body. It finds the general

stimulation of the body with exercises that entail a moderate or mild and manifest as many muscle groups.

Parts of activation running:- Heidi with arms- Backwards- Sidewards- Jump after three steps- Skipping- Crossing legs- Touching the ass with the soles of shoes- Raise your knees to your chest- Sprint

Backwards Touching the ass with the soles of shoes

Crossing legs Sidewards

Jump after three steps Heidi with arms

Games for warm up

- The Bouncing BallOne person has to get a basketball ball, bouncing it, and the

trying to touch another player. The person who is touched,has to go and take ball. You can´t throw the ball to touchanother person, you have to touch him or her with your free

hand. Students who are touched have to move in chains.

The 7 ringsThere are five rings on the floor in a circle, and

another one is in the center. In the center aperson sat down and count to twenty.Meanwhile, five people are placed in each ringand other ring is going to one one person toanother person. When the person at thecenter´s ring shouts "Twenty!", everyonestops, and the one that has the ring sits in themiddle of the circle, and count to twenty.

GabilánThere will be une person at the middle of the camp.The rest of the people must be at one side, and whenthe person who is in the middle says “gabilán”, peoplemust move to the other part of the camp. The personat the middle has to touch many people as he/she can,and they stay with him or her at the middle of thecamp..

Basket-FrisbeeThere is a group of people who are placed in a circle next to a basket of basketball. They pass a frisbee, and if a person does not take at the flyght it, he or she has to take the frisbee and try to fit it into the basket. If successful, it may be playing, if not, he or she is disqualified. The others continue to play until only one remains: the winner.

Amoeba tagThey are two people. They hold hands and chase people,

the person they catch joins the chain by linking hands. Whenanother person is caught they can stay together or spilt 2and 2 they must split even numbers and can link together atwill. This game is played till' nobody is left.

THE END