WARM-UP

What is a warm-up?

A warm-up is a set of exercises that we must do before doing a physical activity

Why must we warm up?

1.- To make our body (muscles, tendons, bones, joints, nerves, heart and lungs) physically ready.

2.- To prevent injury.

3.- To get phychologically ready.

Types of warm-up

There are two types or warm-up:General warm-up. We always do the general warm-up before any kind of physical activity or sportSpecific warm-up. We do specific warm-up after the general warm-up. We do exercises and use equipment particular to the sport that we are going to practice.

What do we have to do in a general warm-up?

A general warm-up usually consists of:

A light run (jog)

Joint mobility exercises (waist turns, arm circles, ankle movements,…)

Stretching (you must do stretches slowly and gently. You shouldn´t feel pain.

COMPONENTS OF PHYSICAL FITNESS

FLEXIBILITY

It´s the ability to move our joints as far as they can go.

ENDURANCE

It´s the ability to do exercises for a long time without getting tired.

STRENGTH

It´s the ability to move, maintain or stop something heavy.

SPEED

It´s the ability to do one or more movements in a short period of time.

P.E. EQUIPMENT

CONE

WALL BARS

GYM MAT

WHISTLE

SPORT VEST

SWEDISH BENCH

MEDICINE BALL

JUMP ROPE

HOOP

STOPWATCH

SPORTSWEAR

T-SHIRT

SPORT SHORTS

TRUCKSUIT

SWEATSHIRT

TRAINERS

SPORTS SHOES

TOILET BAG

PHYSICAL TESTS

COOPER TESTTesting your endurance

How far can you run in 12 minutes?

SPRINT TESTTesting your speed

How fast can you run 50 metres?

STANDING LONG JUMP TESTTesting your lower body strength

Jump as far as possible

SIT UP TESTTesting your trunk strength

How many sit-ups can you do in 30 seconds?

FLEXIBILITY TESTTesting your flexibility

Bend your body as far as you can

THROWING TESTTesting your upper body strengthThrow the ball as far as you can

THE MOST IMPORTANT THINGS IN PHYSICAL TESTSRULES

Tests help us to compare our records in different moments, for example now and next term or this year and next year.

We also can compare our records with our partners.If we all do the tests in the same conditions we´ll be able to compare our records.So, it´s very important to follow the rules strictly.

A VALID ATTEMPTYou have three attempts. You must get at least one valid attempt.

MOTIVATIONTry to do your best.