As promised in "Warm Up Activities Part 1", we'll discuss the
individual elements that go into a good warm up routine. Lets have a look at each
part of the warm up now:
1.) General warm up
The general warm up should consist of a light physical activity. 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. Although a correct general warm
up for the average person should take about five to ten minutes and result in a
light sweat.
The aim of the general warm up is simply to elevate the heart rate and respiratory
rate. This in turn increases the blood flow and helps with the transportation of
oxygen and nutrients to the working muscles. This also helps to increase the muscle
temperature, allowing for a more effective static stretch. Which bring us to part
two.
2.) Static stretching
Static stretching is a very safe and effective form of basic stretching. There is
a limited threat of injury and it is extremely beneficial for overall flexibility.
During this part of the warm up, static stretching should include all the major
muscle groups, and this entire part should last for about five to ten minutes.
Static stretching is performed by placing the body into a position whereby the muscle,
or group of muscles to be stretched is under tension. Both the opposing muscle group
(the muscles behind or in front of the stretched muscle), and the muscles to be
stretched are relaxed. Then slowly and cautiously the body is moved to increase
the tension of the muscle, or group of muscles to be stretched. At this point the
position is held or maintained to allow the muscles and tendons to lengthen.
This second part of an effective warm up is extremely important, as it helps to
lengthen both the muscles and tendons, which in turn allows your limbs a greater
range of movement. This is very important in the prevention of muscle and tendon
injuries.
The above two elements form the basis, or foundation for a complete and effective
warm up. It is extremely important that these two elements be completed properly
before moving onto the next two elements. The proper completion of elements one
and two, will now allow for the more specific and vigorous activities necessary
for elements three and four.
3.) Sport specific warm up
With the first two parts of the warm up carried out thoroughly and correctly, it
is now safe to move onto the third part of an effective warm up. In this part, the
athlete is specifically preparing their body for the demands of their particular
sport. During this part of the warm up, more vigorous activity should be employed.
Activities should reflect the type of movements and actions which will be required
during the sporting event.