2. BLACK HOUSE

3. BLACK HOUSE
S1-09 Black house rep: Rayner
Black house members: Si Yuan, Christopher, Michelle,
Cherin

4. What is a Warm-Up?

5. What is a Warm-Up?
• Done before participating in sports or
exercising

6. What is a Warm-Up?
• Done before participating in sports or
exercising
• consists of a gradual increase in intensity in
physical activity (pulse raiser), a joint
mobility exercise, stretching and a sport
related activity.

7. Why do we Warm-up?

8. Why do we Warm-up?
• It prepares the body mentally and physically

9. Why do we Warm-up?
• It prepares the body mentally and physically
• A warm-up will improve the effectiveness
of training and should be done before every
training session

10. Why do we Warm-up?
• It prepares the body mentally and physically
• A warm-up will improve the effectiveness
of training and should be done before every
training session
• This is fundamental to a safe practice and
decreases the chances of injuring yourself

11. Why do we Warm-up?
• It prepares the body mentally and physically
• A warm-up will improve the effectiveness
of training and should be done before every
training session
• This is fundamental to a safe practice and
decreases the chances of injuring yourself
• If performed correctly, it will enable the
body to perform at its peak performing
ability at the current time

12. Direct Physical Effects
of Warm-Up

13. Direct Physical Effects
of Warm-Up
• Release of adrenaline

14. Direct Physical Effects
of Warm-Up
• Release of adrenaline
• Increase of temperature in the muscles

15. Direct Physical Effects
of Warm-Up
• Release of adrenaline
• Increase of temperature in the muscles
• Increase of muscle metabolism

16. Direct Physical Effects
of Warm-Up
• Release of adrenaline
• Increase of temperature in the muscles
• Increase of muscle metabolism
• Increase in speed of nerve impulse
conduction

17. Release of adrenaline

18. Release of adrenaline
• Increase in heart rate

19. Release of adrenaline
• Increase in heart rate
• Enables blood carrying oxygen to travel faster

20. Release of adrenaline
• Increase in heart rate
• Enables blood carrying oxygen to travel faster
• Increased production of synovial fluid located
between the joints to reduce friction

21. Release of adrenaline
• Increase in heart rate
• Enables blood carrying oxygen to travel faster
• Increased production of synovial fluid located
between the joints to reduce friction
• Allows joints to move more efficiently

22. Release of adrenaline
• Increase in heart rate
• Enables blood carrying oxygen to travel faster
• Increased production of synovial fluid located
between the joints to reduce friction
• Allows joints to move more efficiently
• Dilation of capillaries

23. Release of adrenaline
• Increase in heart rate
• Enables blood carrying oxygen to travel faster
• Increased production of synovial fluid located
between the joints to reduce friction
• Allows joints to move more efficiently
• Dilation of capillaries
• Enables oxygen in the blood to travel at a
higher volume

24. Increase of temperature
in the muscles

25. Increase of temperature
in the muscles
• Decreased viscosity of blood

26. Increase of temperature
in the muscles
• Decreased viscosity of blood
• Enables oxygen in the blood to travel with greater
speed

27. Increase of temperature
in the muscles
• Decreased viscosity of blood
• Enables oxygen in the blood to travel with greater
speed
• Decreased viscosity within the muscle

28. Increase of temperature
in the muscles
• Decreased viscosity of blood
• Enables oxygen in the blood to travel with greater
speed
• Decreased viscosity within the muscle
• Greater extensibility and elasticy of muscle fibires

29. Increase of temperature
in the muscles
• Decreased viscosity of blood
• Enables oxygen in the blood to travel with greater
speed
• Decreased viscosity within the muscle
• Greater extensibility and elasticy of muscle fibires
• Increased force and speed of contraction

30. Increase muscle
metabolism

31. Increase muscle
metabolism
• Metabolism: The breakdown of complex
substances to produce energy

32. Increase muscle
metabolism
• Metabolism: The breakdown of complex
substances to produce energy
• Supply of energy through breakdown of
glycogen

33. Types of Warm-Up

34. Types of Warm-Up
• Ballistic Stretches

35. Types of Warm-Up
• Ballistic Stretches
• Static Stretches

36. Types of Warm-Up
• Ballistic Stretches
• Static Stretches
• Contraindicative Stretches

37. Ballistic Stretches

38. Ballistic Stretches
Ballistic Stretches (involving bouncing or
jerking) are purported to help extend limbs
more during exercise to allow an individual
to be more agile and flexible. However this
type of stretching can cause injury and is
not generally recommended.

39. Static Stretches

40. Static Stretches
Flexing the muscles to help prevent injury
and allow greater flexibility and agility. Note
that some sources discourage static
stretching as muscles are more prone to
damage if stretched while cold. Static
stretching for too long can also weaken the
muscles temporarily

41. Contraindicative Stretches

42. Contraindicative Stretches
• Are stretches that are ineffective

43. Contraindicative Stretches
• Are stretches that are ineffective
• Does not do a good job stretching the
muscles

44. Contraindicative Stretches
• Are stretches that are ineffective
• Does not do a good job stretching the
muscles
• Stretches that have the potential to do
harm

48. THANK YOU
For Your Kind Attention

49. THANK YOU
For Your Kind Attention
Sources:
http://www.youtube.com/watch?
v=CvIGjwZ25YA&feature=related
http://en.wikipedia.org/wiki/Warm-up