Warm-up and Cool-down Techniques in Physical Activities PDF

HOW YOU DOING? warm-up  Warm-up ~ preliminary activities performed before any strenuous physical activity  Warm-up ~ primary purpose is to increase the body’s temperature ~ increases the heart rate & promotes efficient blood flow to the working muscles  Warm...

HOW YOU DOING? warm-up  Warm-up ~ preliminary activities performed before any strenuous physical activity  Warm-up ~ primary purpose is to increase the body’s temperature ~ increases the heart rate & promotes efficient blood flow to the working muscles  Warm-up ~ leads to increase in rate of muscle contraction = greater elasticity of tissues ~ activates the central nervous system cool-down  Cool-down o gradually returns the body to resting state o important for the heart so as to avoid cardiac abnormalities  Cool-down o reduces tendency toward dizziness and fainting due to the sudden drop in bp o prevents sudden pooling of blood in the lower extremities stretching and flexibility  Static Stretching ❑ increases flexibility & relaxes the muscles ❑ doesn’t prepare the body for dynamic movements  Static Stretching o more is not necessarily better because as joint mobility increases, the joint stability decreases o extremes of flexibility =higher risk of injury  Classification ▪ Passive: stretching with another person or by using the floor or the wall ▪ Static: holding stretched position ▪ Ballistic: use of the body’s momentum and is usually uncontrolled, erratic, and jerky ▪ Dynamic Stretching: more movement oriented and, therefore, helpful for improving functional movements used in daily life and sports ▪ Proprioceptive neuromuscular facilitation(PNF) Why is it important to add warm-ups and cool-downs to your physical activities? Lesson Proper  OBJECTIVES: Define the types of injuries; discuss Risk Mitigation & Management; share the essence of warm-up and cool-down in doing physical activities; and execute warm-up and cool-down exercises through the practical activity. Injury  Injury an act that causes someone to no longer be in a healthy/ good condition.  Injury > FACTORS THAT CONTRIBUTE < ✔ body mechanics ✔ level of muscle strength ✔ body’s overall condition prior intense workout  Injury ACUTE: injuries that suddenly occur during an activity. CHRONIC: injuries that result from overuse.  Injury > TECHNIQUES < self-myofascial release (SMR) dynamic warm-up mobility & stability training Risk Mitigation & Management When beginning an exercise program, it is best to progressively overload and be aware of your body’s response. Rushing into activities wherein the body is not prepared would put you at risk for injury. management of injuries Injury? Or not? Deformity Open wounds Tenderness/pain Swelling  CSM Circulation, Sensation,Movement  The standard treatment to acute injuries is RICE  Rest avoid moving the injured part to keep from aggravating it  Ice immediately apply ice/cold pack =constricts blood vessels +reduces swelling Compress apply elastic bandage /wrap =limits the ability of skin and tissues to expand +reduces internal bleeding  Elevate elevate injured area =decrease in blood flow +minimize swelling  RICE DOTS CSM  Common types of injury  Contusion – does not break the skin but results in some discoloration Sprain – trauma to a joint with damage to or tearing of connective tissues Strain – trauma to the muscle caused by overextension or overstretching Dislocation – separation of a joint, the bone move out of the joint capsule Fracture – break in the continuity of a bone Any Questions? Video Analysis Video  OBJECTIVES: Define the types of injuries; discuss Risk Mitigation & Management; share the essence of warm-up and cool-down in doing physical activities; and execute warm-up and cool-down exercises through the practical activity. REFERENCE