Individual & dual movement 1

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Individual and Dual Movement Forms I

Is Warm-up important?

What does warm-up do to the body?

Should you cool down after exercising? Why?

Video – The Benefits of a Warm- Up and Cool Down

https://www.youtube.com/watch?v=zMReVEkdEnI

Warming up and cooling down may offer

help in reducing muscle soreness,

lessening your risk of injury and improving

your athletic performance.

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 the upcoming activity. A warmup gradually accelerates your cardiovascular system by raising your body temperature and increasing blood flow to your muscles.

• Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure. Cooling down may be most important for competitive endurance athletes, such as marathoners, because it helps regulate blood flow.

• Warming up and cooling down seem to give your heart and blood vessels a chance to ease into — and out of — an exercise session.

How to warm up?

• Warm up right before you plan to start your workout. • In general, warm up by focusing first on large muscle groups, such as your hamstrings. • Then you can do exercises more specific to your sport or activity, if necessary. • Begin by doing the activity and movement patterns of your chosen exercise, but at a low, slow

pace that gradually increases in speed and intensity. This is called a dynamic warmup. A warmup may produce mild sweating, but generally won't leave you fatigued.

Here are some examples of warm-up activities: • To warm up for a brisk walk, walk slowly for five to 10 minutes. • To warm up for a run, walk briskly for five to 10 minutes. • To warm up for swimming, swim slowly at first and then pick up the tempo as you're able.

How to cool down?

Cooling down is similar to warming up. You generally continue your workout session for five minutes or so, but at a slower pace and reduced intensity.

Here are some examples of cool-down activities: •To cool down after a brisk walk, walk slowly for five to 10 minutes. •To cool down after a run, walk briskly for five to 10 minutes. •To cool down after swimming, swim laps leisurely for five to 10 minutes.

A word about stretching

It’s best to stretch after the warm-up or cool-down phase, when your muscles are already warm.

• Stretching can improve flexibility and range of motion about a joint. • Stretching may also help improve your performance in some

activities by allowing your joints to move through their full range of motion.

6 common flexibility techniques

Static Stretching The most common type of stretching, static stretching, is executed by extending the targeted muscle group to its maximal

point and holding it for 30 seconds or more.

There are two types of static stretches:

•Active: Added force is applied by the individual for greater

intensity.

•Passive: Added force is applied by an external force (e.g.,

partner or assistive device) to increase intensity.

Unlike static stretching, dynamic

stretching requires the use of continuous

movement patterns that mimic the

exercise or sport to be performed.

The purpose of dynamic stretching is to

improve flexibility for a given sport or

activity.

An example of dynamic stretching would

be a sprinter doing long, exaggerated

strides to prepare for a race.

Dynamic Stretching

This type of stretching is typically used for athletic

drills and utilizes repeated bouncing movement to

stretch the targeted muscle group.

While these bouncing movements usually trigger the

stretch reflex and may cause increased risk for injury,

they can be safely performed if done from low-velocity

to high-velocity and preceded by static stretching.

An example of ballistic stretching is bouncing up

and down repeatedly to touch your toes.

Ballistic Stretching

Active Isolated Stretching (AIS) This stretch technique is held for only two seconds at a time. It is performed repeatedly for several repetitions, each time exceeding the previous point of resistance by a few degrees.

Much like a strength-training regimen, AIS is performed for several sets with a specific number of repetitions.

Myofascial Release

Using a foam roller or similar device, myofascial release relieves tension and improves flexibility in the fascia (a densely woven specialized system of connective tissue that covers and unites all of the body’s compartments), and underlying muscle. Small, continuous back-and-forth movements are performed over an area of 2 to 6 inches for 30 to 60 seconds.

The individual’s pain tolerance will determine the amount of pressure applied to the target area.

This type of stretching capitalizes on the use of autogenic and reciprocal inhibition, and includes

three types of techniques:

• Hold-relax

• Perform a passive 10-second pre-stretch.

• Hold and resist force applied by the fitness professional, causing an isometric contraction in the

target muscle group, for six seconds.

• Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase range of

motion (ROM).

• There should be a greater stretch during this final phase due to autogenic inhibition.

• Contract-relax

Proprioceptive Neuromuscular Facilitation (PNF)

• Perform a passive 10-second pre-stretch.

• The fitness professional applies resistance, counteracting the client’s force of concentric contraction of

the target muscle group, without completely restricting the joint through its ROM.

• Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase ROM.

• There should be a greater stretch during this final phase due to autogenic inhibition.

• Hold-relax with agonist contraction

• This technique is similar to the Hold-relax technique but differs for the final stretch.

• Relax the muscle group and allow a passive stretch. Concentrically contract the opposing muscle group

of the target muscle group that is being stretched; hold for 30 seconds to increase ROM.

• There should be a greater stretch during this final phase due to reciprocal and autogenic inhibition.

Continue..

Proprioceptive Neuromuscular Facilitation (PNF)

Knowing the difference between each stretching technique and how to properly execute

them is necessary for determining which stretch is best for your fitness.

VIDEO - Football dynamic warm-up

https://www.youtube.com/watch?v=WBZllZFrcRc

VIDEO - Basketball warm-up

https://www.youtube.com/watch?v=obltBY1fEsA

Full body dynamic warmup for intense workout https://www.youtube.com/watch?v=1e528F0pYPg

Sprinter’s warm-up https://www.youtube.com/watch?v=0NsbBPGfcE4