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Warming up

Chang-Hwa Bank make their warming up for knees to prevent damage and accident at 2006 Taipei 101 Run Up on October 22, 2006.

A warm up is usually performed before participating in (technical) sports or exercising. A warm up generally consists of a gradual increase in intensity in physical activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. 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 energy systems that are required for that particular activity. The risks and benefits of combining stretching with warming up are mixed and in some cases disputed. Warming up prepares your body mentally & physically. Image File history File links Information. ... Wikibooks logo Wikibooks, previously called Wikimedia Free Textbook Project and Wikimedia-Textbooks, is a wiki for the creation of books. ... A warming up in soccer. ... A warming up in soccer. ... Image File history File linksMetadata 2006Taipei101RunUp_Group_CHB_WarmingUp. ... Image File history File linksMetadata 2006Taipei101RunUp_Group_CHB_WarmingUp. ... is the 294th day of the year (295th in leap years) in the Gregorian calendar. ... Year 2006 (MMVI) was a common year starting on Sunday (link displays full 2006 calendar) of the Gregorian calendar. ... This article is about stretching as a form of physical exercise. ...

Benefits

A warm up will improve the effectiveness of training and should be done before every training session. This is fundamental to a safe practice.

• Direct physical effects:
  1. Release of adrenaline
     • Increased heart rate
       • Enables oxygen in the blood to travel with greater speed
       • 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
  2. Increase of temperature in the muscles
     • Decreased viscosity of blood

• 1. • • Enables oxygen in the blood to travel with greater speed
     • Facilitates enzyme activity
     • Encourages the dissociation of oxygen from haemoglobin
     • Decreased viscosity within the muscle
       • Greater extensibility and elasticity of muscle fibres
         • Increased force and speed of contraction
  2. Increase of muscle metabolism
     • Supply of energy through breakdown of glycogen
  3. Increase in speed of nerve impulse conduction
     • Makes performers more alert
• Psychological effects:
  • For very specific groups of people, warm ups may boost the morale of people before sports matches, especially if the warm up includes superstitions or rituals. The haka performed by the New Zealand All Blacks before a rugby match is a well-known example. They use it before competitive matches to intimidate opposition, raise morale and generally raise confidence in the team.

Epinephrine (INN) or adrenaline (BAN) is a hormone and a neurotransmitter. ... Heart rate is a term used to describe the frequency of the cardiac cycle. ... General Name, Symbol, Number oxygen, O, 8 Chemical series nonmetals, chalcogens Group, Period, Block 16, 2, p Appearance colorless (gas) very pale blue (liquid) Standard atomic weight 15. ... Human blood smear: a - erythrocytes; b - neutrophil; c - eosinophil; d - lymphocyte. ... Synovial fluid is a thin, stringy fluid found in the cavities of synovial joints. ... This article is about a joint in zootomical anatomy. ... Friction is the force that opposes the relative motion or tendency toward such motion of two surfaces in contact. ... This article is about a joint in zootomical anatomy. ... The word capillary is used to describe any very narrow tube or channel through which a fluid can pass. ... Viscosity is a measure of the resistance of a fluid to deform under shear stress. ... Ribbon diagram of the enzyme TIM, surrounded by the space-filling model of the protein. ... Dissociation in chemistry and biochemistry is a general process in which complexes, molecules, or salts separate or split into smaller molecules, ions, or radicals, usually in a reversible manner. ... 3-dimensional structure of hemoglobin Hemoglobin or haemoglobin is the iron-containing oxygen-transport metalloprotein in the red cells of the blood in mammals and other animals. ... Viscosity is a measure of the resistance of a fluid to deform under shear stress. ... Extensibility is a system design principle where the current implementation takes into consideration future growth. ... Elasticity is a branch of physics which studies the properties of elastic materials. ... A top-down view of skeletal muscle A muscle fiber (American usage) or muscle fibre (British usage) (also technically known as a myocyte) is a single cell of a muscle. ... A top-down view of skeletal muscle A muscle contraction (also known as a muscle twitch or simply twitch) occurs when a muscle cell (called a muscle fiber) lengthens or shortens. ... A few of the metabolic pathways in a cell. ... This article does not cite any references or sources. ... Schematic of an electrophysiological recording of an action potential showing the various phases which occur as the wave passes a point on a cell membrane. ... This article or section does not cite any references or sources. ... Superstition is a set of behaviors that may be faith based, or related to magical thinking, whereby the practitioner believes that the future, or the outcome of certain events, can be influenced by certain of his or her behaviors. ... Rituals was an American soap opera that ran in syndication from September 1984 to September 1985 in 260 25 minutes episodes. ... The All Blacks perform a haka The All Blacks, the international rugby union team of New Zealand, perform a haka (Māori war dance) immediately prior to international matches [1]. Over the years they have most commonly performed the haka Ka Mate. In the early decades of international rugby, they... First international Australia 3 - 22 New Zealand (15 August 1903) Largest win New Zealand 145 - 17 Japan (4 June 1995) Worst defeat Australia 28 - 7 New Zealand (28 August 1999) World Cup Appearances 5 (First in 1987) Best result Champions, 1987 The All Blacks are New Zealands national rugby... A BCRFC match at Boston College Rugby football, often just rugby, may refer to a number of sports descended from a common form of football developed at Rugby School in England United Kingdom. ... This article or section does not cite any references or sources. ...

Stages

1. The first phase of the warm up should raise the heart rate, meaning an increase in the speed of delivery of oxygen to the muscles and the temperature of the body. Performing a cardiovascular exercise such as jogging can easily increase the heart rate.
2. The second stage should include mobility or stretching exercises. It is important that both static stretches and some calisthenic type activities where the muscle is working over its full range. Press-ups, lunges and squat thrusts are good for this.
3. The final stage of a warm up should involve a sport-specific or skill-related component. This should work the neuromuscular mechanisms related to the activity. For example, if you were warming up to play soccer you might practice kicking a ball.

The circulatory system or cardiovascular system is the organ system which circulates blood around the body of most animals. ... Mobility is the ability and willingness to move or change; this can depend on motor skills; mobility aids may be needed such as a walking stick, walker, mobile standing frame, power operated vehicle/scooter, wheelchair or white cane for visual impairment. ... This article is about stretching as a form of physical exercise. ... Statics is the branch of physics concerned with physical systems in static equilibrium, that is, in a state where the relative positions of subsystems do not vary over time, or where components and structures are at rest under the action of external forces of equilibrium. ... Female internees practicing calisthenics in Manzanar. ... A press up (also push up) is a common strength training exercise performed while lying horizontal and face down, raising and lowering using the arms. ... A lunge performed with dumbbells held in each hand. ... A squat thrust is an exercise. ... Football is a ball game played between two teams of eleven players, each attempting to win by scoring more goals than their opponent. ...

See also

• Cooling down