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UNIT 1: WARMING UP AND PHYSICAL EXERCISE
Physical exercise is not only a characteristic of the human body
but it is also a necessity.
The modifications that take place in our body when we do some
exercise is called adaptation ofthe organism to the physical
exercise, so that our body can respond to the effort.
Warming up is the first stage of the adaptation of the organism
to physical exercise. It preparesthe cardio-respiratory system: the
beats of the heart increase and more blood with oxygen
istransported for muscles. It also prepares the locomotor system:
the temperature of the muscleincreases and the muscle contraction
goes faster. Thus, the muscular movements improve andthe risk of
injuries diminishes. Warming up also helps us psychologically for
the later activity.
There are 3 rules to do it: we must do it progressive, we must
do it with a variety ofexercises, and we must do it alternating
stronger and softer exercises.
Calming down is the process we do at the end of the exercise so
that the organism can goback to its resting state.
We must always start warming up by jogging (running slowly).
Next, we must move all our joints and stretch all our muscles. In
between these exercises, we must jog: backwards,sideways, crossing
our legs, hopping, moving our arms, etc.
Effects in the organism of the warming upIn the cardiovascular
system Heart beating faster and the beats are stronger,
for this reason there is more blood circulationinto blood
vessels, in order to send more oxygento the muscles.
In the respiratory system We breath faster and in a deep way in
order toextract the necessary oxygen.
In the locomotor system It increases body temperature, for this
reasonthe muscles are able to move easier.
In the nervious system. More activation of neuronal
connections.
Being fit is the combination of abilities (physical, locomotor
and psychological) and goodhealth, that means that a person is able
to do any physical activity at any time.
Being healthy is important for the abilities of a person, but in
the same way your physical,locomotor and psychological abilities
are good for your health, so if we improve our physicalabilities,
well improve our health.
We call physical condition assessment the evaluation of the
abilities and the good health of aperson. We get this assessment by
means of measures and tests.
In order to evaluate the good health of a person, we use the
heart beat rate, which informs usof the adaptation of our heart to
the effort we make and of the heart recovery when we havefinished
an exercise.There are two ways to measure our heart rate: carotid
pulse and radial pulse
A warm up is usually performed before participating in
(technical) sports or exercising. A warmup generally consists of a
gradual increase in intensity in physical activity. For example,
beforerunning or playing an intense sport one might slowly jog to
warm muscles and increase heartrate. It is important that warm ups
should be specific to the exercise that will follow, which
means that exercises should prepare the muscles to be used and
to activate the energysystems that are required for that particular
activity. The risks and benefits ofcombiningstretchingwith warming
up are mixed and in some cases controversial.
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THE WARMING UP STEP BY STEP
Step 1: Running slowly for 2 or 3 minutes (jogging)Types:
Sideways in two directions
Backwards
Kicking your legs backwardsKnees up
Step 2: Moving joints and stretchingNeck: Head up and down
(hands on your hip)
Head right and leftHead in circles (clockwise and
anticlockwise)Head side to side
Spine: Hands behind our head and you turn round your back
twice.Hands on your hips and you turn round your back twice.Hands
above our head right and left in an arch.
Hips: You turn around our hip 10 times each way(hands on our
hips)(clockwise and anticlockwise)
You move your hip sideways.
Shoulders: You swing your arms backwards and forwards.You open
your arms and touch your backs.
Knees: You move the knees making circles (clockwise and
anticlockwise)
Ankles: You move the ankles making circles (clockwise
andanticlockwise)
Legs: Open your legs one at the front and the other at the back
andtouch the floor with your hands.
Step 3: Some free games.
VOCABULARY: Physical exercise: ejercicio fsico; Warming up:
calentar; Rules: reglas; Progressive: progresivo; variety of
exercises: variedad de ejercicios; Alternating: alternand; Blood
circulation:circulacin sanguine; Blood vessels: vasos sanguneos;
body temperature: temperature corporal;neuronal connections:
conexiones neuronales; Beats of the heart: latidos del corazn;
Blood withoxygen: sangre con oxgeno; Muscles: msculos; Risk of
injuries: riesgo de lesions; calming down: volvera la calma;
Jogging: carrera suave; Being fit: estar en forma; Physical
condition assessment: evaluacinde la condicin fsica
