What Is General Warm Up In Physical Education?


What Is General Warm Up In Physical Education
The general warm up should consist of a light physical activity, like walking, jogging, easy swimming, stationary bike riding, skipping or easy aerobics. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participating athlete.
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What is general warm-up and warm-up?

Abstract – Accurate assessment of muscular strength is critical for exercise prescription and functional evaluation. The warm-up protocol may affect the precision of the 1 repetition maximum (1RM) test. Testing guidelines recommend performing both general and specific warm-ups before strength tests.

  1. The general warm-up intends to raise muscle temperature, whereas the specific warm-up aims to increase neuromuscular activation.
  2. Although there is scientific evidence for performing the specific warm-up, the effects of general warm-up on strength tests are still unclear.
  3. The purpose of this study was to investigate whether the combination of a general with a specific warm-up (G + SWU) protocol would improve leg press 1RM values compared with a specific warm-up (SWU) protocol.

Thirteen participants were tested for leg-press 1RM under 2 warm-up conditions. In the first condition, participants performed the SWU only, which was composed of 1 set of 8 repetitions at approximately 50% of the estimated 1RM followed by another set of 3 repetitions at 70% of the estimated 1RM.

  1. In the second condition (G + SWU), participants performed the 1RM test after a 20-minute general warm-up on a stationary bicycle at 60% of HRmax and the same specific warm-up as in the SWU.
  2. Values of 1RM in SWU and in G + SWU were compared by a paired t-test, and significance level was set at p ≤ 0.05.

Strength values were on average 8.4% (p = 0.002) higher in the G + SWU compared with the SWU. These results suggest that the G + SWU induced temperature-dependent neuromuscular adjustments that increased muscle force production capacity. Therefore, these results support the recommendations of the testing guidelines to perform a moderate intensity general warm-up in addition to the specific warm-up before maximum strength assessments.
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What is general warming up Class 11 physical education?

Warming up is the set of exercises, sorted and graded, all muscles and joints whose purpose is to prepare the body for physical sports to perform properly and avoid injury.
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Which is an example of a general warm-up?

Warm-up – The purpose of a warm-up is to warm your body and prepare it for the exercises to come. Usually a warm-up will consist of activities at a slower pace and reduced intensity. The goal of a warm-up is to increase your body temperature, therefore warming up your muscles.

  1. Blood flow and flexibility will increase during a warm-up.
  2. The warm-up may cause mild sweating, but it shouldn’t leave you tired or fatigued.
  3. During a warm-up, your heart rate and breathing will increase.
  4. A warm-up also promotes blood flow to your muscles to provide them with more oxygen and nutrients so they don’t get fatigued.
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Your muscles also warm up, which increases muscle flexibility and makes exercises easier to complete. By preparing your muscles for exercise, your reaction time is increased and nerve pathways are ready for exercise. In addition to all the physical benefits of a warm-up, it also prepares you mentally for the upcoming exercises.

  1. Warm-ups can consist of a variety of exercises and stretches.
  2. Contradictory to many beliefs, solely stretching as a warm-up will not warm you up properly.
  3. Instead, a dynamic warm-up (also called dynamic stretching) is more effective.
  4. Instead of holding still while stretching (also called static stretching), during a dynamic warm-up you move multiple muscles and joints.

A warm-up should last approximately 5 to 10 minutes. Choose a warm-up that mimics the exercises you will be doing. For example, if you are about to participate in weight lifting exercises, do the same movements without the weights. Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.
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Why general warm-up is important?

Why warm up and cool down – Warmups and cool-downs generally involve doing your activity at a slower pace and reduced intensity. Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles.

Warming up may also help reduce muscle soreness and lessen your risk of injury. Cooling down after your workout allows for a gradual recovery of preexercise heart rate and blood pressure. Cooling down may be most important for competitive endurance athletes, such as marathoners, because it helps regulate blood flow.

Cooling down doesn’t appear to help reduce muscle stiffness and soreness after exercise, but more research is needed. Although there’s controversy about whether warming up and cooling down can prevent injuries, proper warmups and cool-downs pose little risk.
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What is the benefits of general warm-up?

Benefits of Warming Up –

Improved Performance Warming up improves your athletic performance in the following ways:

Improved Blood Flow — Warming up for 10 minutes with an easygoing activity improves blood flowing to your skeletal muscles, and opens up blood capillaries. Your blood carries the oxygen needed for your muscles to function, so increasing your blood flow is one of the best things you can do to set your muscles up for a workout. Improved Oxygen Efficiency — When you do a warm-up exercise, oxygen is released from your blood more readily, and at higher temperatures. Your muscles demand higher amounts of oxygen while exercising, so it’s important to make this oxygen more available through a warm-up activity. Faster Muscle Contraction/Relaxation — Warming up with physical activity raises your body temperature, which in turn, improves your nerve transmission and muscle metabolism. The end result? Your muscles will perform faster and more efficiently.

Injury Prevention Warming up prevents injuries by loosening your joints, and improving blood flow to your muscles — making your muscles less likely to rip, tear, or twist in a harmful way during your workout. Stretching also helps prepare your muscles for the physical activities you’re about to perform.

Mental Preparation A side benefit of warming up is that your brain will become focused on your body and your physical activity as you go through the process. This focus will carry over into your training session to help you to improve your technique, coordination, and skill.

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What are the three 3 parts of the general warm-up?

A warm-up generally consists of a gradual increase in intensity in physical activity (a ‘pulse raiser’), joint mobility exercise, and stretching, followed by the activity.
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What is a general warm-up quizlet?

A general warm-up period may consist of 5 to 10 minutes of slow activity such as jogging or skipping, cycling, etc. A specific warm-up period incorporates movements similar to the movements of the athlete’s sport. The whole warm-up typically lasts between 10 and 20 minutes.
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How is a general warm-up best defined Nasm?

Free Study Guide for the NASM CPT Exam Chapter 8 – Cardiorespiratory Fitness Training Compare to the Overtraining Page Overtraining can be defined by someone who tries to workout beyond the point of being able to recover. Your body needs enough time to recover between exercise bouts.

Not only do you need rest days, but also varying the level of intensity is important. This is why the 3 stages have been created to ensure you dont push yourself beyond what you can recover from. The result of overtraining is a decrease in performance and the ceasing of performance improvement, in some situations one can even lose strength and muscle size.

Compare to General vs. Specific Warm Up A General Warm up is meant to increase the readiness of the body to perform any and all exercise. It differs from the specific warm up by not targeting a specific area of the body or future movement to be performed.

You can think of a specific warm up as a set of push ups before a bench press workout. A general warm up can be thought of as walking or jogging on a treadmill before a circuit training session. Compare to the Cool Down Phase A Cool Down is important to our bodies because it slowly transitions the body back to a state of rest.

The benefits of doing a proper cool down are it slowly reduces the heart rate, prevents pooling of blood in the extremities, restores normal body temperature and re-optimizes muscle length. Compare to FITTE Factors Frequency refers to the number of training sessions or activity sessions for a given time frame.

  1. The time frame usually consists of a week.
  2. But, depending on the client and his or her goals, it may be one workout a day, a month, or a year.
  3. For general health requirements the recommended frequency of activity is preferably every day of the week, for small quantities of time.
  4. For improved fitness levels, the frequency is three to five days a week.

Intensity refers to the level of demand the activity places on the body. This is usually measured by heart rate. For general health requirements moderate intensity is preferred. This would be perceived as enough demand to increase heart and respiratory rates, but not cause exhaustion or breathlessness.

  1. Levels range from 65 to 95% of maximal heart rate (HR max).
  2. Time refers to the length of time engaged in the activity.
  3. This is usually measured in minutes.
  4. For general health requirements, approximately 30 total minutes a day for 5 days a week is recommended.
  5. Type refers to the mode or activity used.
  6. This can be virtually any activity.

For general health requirements, this may consist of:

Using stairs Parking farther from the desired location Mowing the yard Raking leaves

For improved fitness levels, this may consist of:

Treadmill, stationary bike, stepper, ARC trainer Aerobics class Sports Weight training

Enjoyment refers to the amount of pleasure derived from the activity by the client. One of the most important components of a properly designed training program is that it must be enjoyable. This means that the program and its activities must coincide with the personality, likes, and dislikes of the client.

This ultimately translates into compliance, and that will equal results. Reference: http://www.metropolitan-fitness.com/blog/2012/03/18/The-FITTE-Factors-General-Guidelines-for-Cardiorespiratory-Training.aspx Compare to Table 8.9 – Training Zones They are three different training zones for cardiorespiratory training programs.

In these training zones you have three different heart rate zones as well. Each stage helps to build a strong cardiorespiratory. Zone One

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Low Intensity Walking, Light jog, Yoga Max Heart Rate Zone 1 65% to 75%

Zone Two

Moderate Intensity Training Group Classes, Dance, Spinning, Kickboxing, Step Max Heart Rate Zone 2 76% to 85%

Zone Three

High Intensity Training Sprints, Maximal effort cardio Max Heart Rate Zone 3 86% to 95%

Compare to Circuit Training Circuit Training is another beneficial form of cardiorespiratory training. In circuit training you perform strength and/or cardio training exercises one right after the other with minimal to no rest. It is also possible to add flexibility training into the circuit training routine.

Stabilization Level Strength Level Power Level

: Free Study Guide for the NASM CPT Exam Chapter 8 – Cardiorespiratory Fitness Training
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What do you mean by warming-up explain?

: to engage in exercise or practice especially before entering a game or contest. broadly : to get ready.
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What do you mean by warm-up?

British Dictionary definitions for warmup – verb (adverb) to make or become warm or warmer (intr) to exercise in preparation for and immediately before a game, contest, or more vigorous exercise to get ready for something important; prepare to run or operate (an engine, etc) until the normal working temperature or condition is attained, or (of an engine, etc) to undergo this process to make or become more animated or enthusiastic the party warmed up when Tom came to reheat (already cooked food) or (of such food) to be reheated (tr) to make (an audience) relaxed and receptive before a show, esp a television comedy show noun warm-up the act or an instance of warming up a preparatory exercise routine Collins English Dictionary – Complete & Unabridged 2012 Digital Edition © William Collins Sons & Co.
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What is the goal of a general warm-up quizlet?

The purpose of the general warm-up is to improve range of motion. The purpose of the general warm-up is achieved when muscle temperature has been sufficiently elevated.
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What are the 5 elements of a warm-up?

An error occurred. – Try watching this video on www.youtube.com, or enable JavaScript if it is disabled in your browser. Your warmup routine should encompass those five areas: breathing, cardio, mobility, muscle activation, and movement work. If you have any questions or if you want recommendations on anything specific, just send it my way!
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What are the two kinds of warm-up?

There are primarily two types of a dynamic warm-up: dynamic stretching and dynamic movement.
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What are the three 3 parts of the general warm-up?

A warm-up generally consists of a gradual increase in intensity in physical activity (a ‘pulse raiser’), joint mobility exercise, and stretching, followed by the activity.
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What are the types of warm-up?

There are two types of warm-up1. General warm-up 2. Specific warm-up 1. General warm-up – It is usually performed in all types of activities such like Jogging running jumping stretching calisthenics striding wind sprints and other General exercise.
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