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Unit 10 Sports Training

Warming-up is a crucial preparatory activity that enhances physical and mental readiness for training or competition, involving light exercises to improve performance and reduce injury risks. It can be categorized into passive and active warming-up, with active warming-up further divided into general and specific types tailored to the sport. Cooling down, or limbering down, is equally important for recovery, involving light aerobic activity and stretching to normalize body functions and prevent stiffness.

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10 views12 pages

Unit 10 Sports Training

Warming-up is a crucial preparatory activity that enhances physical and mental readiness for training or competition, involving light exercises to improve performance and reduce injury risks. It can be categorized into passive and active warming-up, with active warming-up further divided into general and specific types tailored to the sport. Cooling down, or limbering down, is equally important for recovery, involving light aerobic activity and stretching to normalize body functions and prevent stiffness.

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herambagarwalog
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WARMING-UP

▪ Warming-up is a preparatory activity done before training or competition to


ready the body physically, mentally, and physiologically. It involves light
exercises like jogging or stretches, improving muscle temperature, reaction
time, and performance while reducing injury risks. Specific and proper
warming-up ensures efficient and safe participation in sports or activities.
TYPES OF WARMING-UP
1. Passive Warming-Up:

▪ Increases body temperature using external methods like:


o Wearing heavy clothing
o Massage, hot water, steam, or sunlight
o Hot drinks

▪ No physical activity involved; saves energy but must be combined with active warming-up for
better results.
2. Active Warming-Up:
• Involves physical activities to increase body temperature and prepare muscles.
• Improves efficiency, muscle tone, and coordination.
Two Types:

a. General Warming-Up:
• Includes activities like jogging, running, jumping, stretching, and calisthenics.
• Prepares the whole body; enhances flexibility and muscle tone.

• b. Specific Warming-Up:
• Focuses on exercises directly related to the specific sport or activity.
• Performed after general warming-up.
• Examples for various sports:
• Cricket: Bowling, batting, fielding.
• Basketball: Dribbling, free throws, lay-up shots.
• Badminton: Bending, twisting exercises.
• Lawn Tennis: Service practice, wall hitting.
• Shot Put: Standing throws, gliding drills.
• Hockey: Stick rotation, ball stopping, short passes.
METHODS OF WARMING-UP
1. General Method:
This method involves physical activities to gradually prepare the body.
•Jogging:
•Perform slow running for 5-10 minutes (3-5 minutes for children).
•Start slowly and gradually increase speed.
•Simple Exercises:
•Begin with basic movements and progress to more complex ones.
•Striding:
•Cover distances with long strides (up to 50 meters).
•4-8 repetitions can be performed depending on fitness level.
•Stretching Exercises:
•Critical for flexibility and injury prevention.
•Wind Sprints:
•Short, quick runs (25-30 meters), repeated 4-5 times.
▪ Warming-Up with Warm Water:

Includes taking a warm shower, mainly used in water sports like swimming, synchronized swimming, or
diving.

▪ Warm-Up Through Massage:

An older method, once used by wrestlers in India, for muscle relaxation and injury prevention.

▪ By Hot Drinks:

Drinking tea or coffee to warm up. However, this method is outdated and scientifically discouraged.

▪ Through Sunbath:

Limited use; warms the body to some extent but is not widely applicable in most sports.

▪ Through Steambath:

Saves energy by warming the body through steam. Suitable for relaxation but not a replacement for
active warming-up
IMPORTANCE OF WARMING-UP
▪ Increases Body Temperature

Enhances muscle temperature, improving performance and reducing risk of muscle tears.

▪ Decreases Muscle Viscosity

Improves muscular contraction and relaxation, reducing the risk of injuries.

▪ Speeds Up Nerve Impulses

Improves reaction time, crucial in sports performance.

▪ Decreases Muscle Capillary Resistance

Facilitates better blood flow, improving oxygen and nutrient delivery.

▪ Enhances Oxygen and Fuel Transfer

Boosts blood flow, increasing oxygen and fuel supply to muscles.


▪ Increases Metabolic Rate

Raises energy levels due to a higher core temperature.

▪ Improves Strength

Enhances muscle strength, unlike localized heating, which weakens muscles.

▪ Increases Endurance

Certain types of warming-up enhance speed and endurance.

▪ Boosts Explosive Power

Enhances speed and strength, which improves explosive movements.

▪ Improves Specific Skills

Focused warm-ups help refine sport-specific skills.

▪ Enhances Neuro-Muscular Coordination

Improves coordination for more accurate and efficient movements.


▪ Elevates Performance Levels

Prepares muscles to exert maximum force and speed.

▪ Reduces Reaction Time

Faster muscle contraction improves response times.

▪ Facilitates Second Wind

Helps athletes adapt quickly to increased demands, making exertion easier to sustain.
LIMBERING DOWN (COOLING DOWN)
Meaning:
Limbering down, or cooling down, is the process of bringing the body back to its
normal state after intense physical activity. It involves light exercises like jogging or
walking and stretching to relax muscles and prevent stiffness.

Steps for Cooling Down


1.Light Aerobic Activity: Jog or walk for 5–10 minutes to gradually reduce heart
rate and body temperature.
2.Static Stretching: Stretch major muscle groups for 10–20 seconds to relax and
restore flexibility
IMPORTANCE OF COOLING DOWN
▪ Normalizes Body Temperature:
Cooling down helps reduce body temperature after exercise.
▪ Removes Waste Products:
It helps clear lactic acid and other waste from muscles, improving recovery.
▪ Reduces Muscle Tension:
Cooling down relaxes muscles and reduces tension.
▪ Prevents Dizziness/Fainting:
It helps maintain blood flow, preventing dizziness or fainting.
▪ Improves Oxygen Supply:
Cooling down restores oxygen flow to muscles for faster recovery.
▪ Lowers Adrenaline:
It reduces adrenaline levels, helping the body return to normal.
▪ Prevents Muscle Stiffness:
Proper cooling down prevents muscles from becoming stiff
▪ Restores Heart Rate: Gradually brings heart rate back to normal.

❖ Cooling down is essential for recovery and injury prevention after any workout or competition.

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