# data[].attributes.body
Per recommendation of ACSM and NCSA, dynamic exercise should be done prior to a workout that is of vigourous intensity, requires strength, power, speed and agility. Dynamic stretching or dynamic warm-up is a type of warm-up that encourages increased blood flow, raises baseline oxygen consumption, and assists in loosening actin and myosin bonds, ultimately improving flexibility (Gutierrez-Coronado, 2023). Typically a dynamic warm-up uses the force production of a muscle and the body’s momentum to take a joint through the available range of motion. A dynamic warm-up exercise routing can include movements similar to the sport or activity to be performed. For example, if the workout includes squats with heavy resistance, body weight squats could be performed.

When performing dynamic warm-up exercises movements produced should be less intense than the main work-out session. Also, to avoid injury, movements should be controlled, gradually increasing the range of motion at the joint and the intensity as the warm-up session progresses.

# data[].attributes.headline
UNIT II ELEMENTS OF A GOOD FITNESS PROGRAM THE WARM-UP

# data[].attributes.subject
UNIT II ELEMENTS OF A GOOD FITNESS PROGRAM THE WARM-UP

# data[].attributes.body
A good physical activity session has three phases: warm-up, workout, and cool down. The warm-up phase play an important role in preparing our body for any type of physical activity and lessen the risk of injury. In this unit, we will define the warm-up phase of a physical activity session, state the guidelines for warming up and execute different movement patterns for a dynamic warm-up routine.

The warm-up is the activity one performs before the main part of a physical activity session. It consists of preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise or sport. A well-designed warmup prepares an individual physically and mentally for any physical activities by increasing blood flow to active muscles, raising core body temperature, enhancing metabolic reactions, and improving joint range of motion. Bilgic, Ozdal, and Mural (2022), states that warm-up can reduce the risk of potential injuries such as muscle damage and can also maximize the efficiency of one’s motor features.

Traditionally a warm-up usually consists of two components: the general warm-up and the specific warm-up. The general warm-up of 5-10 minutes of low intensity cardiorespiratory exercises such as jogging or stationary cycling, followed by several minutes of static stretching. Whereas the specific warm-up involves less intense movements similar to the sport or activity about to be performed. The purpose of this type of warm-up is to allow the body to gradually adjust to the changing physiological demands of the exercise session without undue fatigue.

Research has raised questions about whether the traditional stretching warm-up really prevents injury (Corbin and Masurier, 2014). Also, questions have been raised about the effects of a stretching warm-up on certain types of performance. Additionally, research performed by Rosenbaum and Hennig (1995), showed that static stretching decreased muscle strength because of the decrease in peak (5%) and rate (8%) force production (Shelton and Kumar, 2009).

Here are some warm-up guidelines:

1. ACSM recommends 5-10 minutes of general warm-up prior to a vigorous workout or competition. The goal is to increase the body and muscle temperature. This general warm-up enables the heart and other body systems to prepare for more vigorous exercise.

2. Perform low-to- moderate physical activity as a general warm-up (ACSM, 2014). This could be walking, slow jogging, and/or calisthenics. If the workout session consists of low to moderate intensity exercise, it doesn’t require a special warmup.

3. Perform a series of dynamic exercise prior to a workout that requires strength, speed and power (NCSA, 2017) as part or as the entire general warm-up. Dynamic exercises include jogging, skipping, hopping, lunging, calisthenics that activate the arms, legs, shoulders, and legs. Performing sport-related movements that mimic sport-specific movements can also be perform (e.g. jumping and shooting drills for basketball with gradually increasing intensity).

4. A stretching warm-up may be performed (especially if it has become a habit) prior to a workout or competition, including activities that require strength, speed, and power, if the stretch is not held for longer that 60 seconds. One should perform the stretching exercises after the general warm-up because it is more effective when the muscles are warm. Stretches should address all muscles groups and joints and should be held for 15-30 seconds. HOWEVER, it is recommended to incorporate (and/or transition) stretching exercises that increase flexibility as a separate part of the workout session.

# data[].attributes.body
For a general warm-up, you can perform two sets of each of the dynamic movement exercises listed below. Distance between two markers (cones) can vary from 5 to 10 meters.

1. Walk

• Walk forward • As you reach the other side (cone), walk backward

# data[].attributes.headline
2. Arm Circles (clockwise, counterclockwise)

# data[].attributes.subject
2. Arm Circles (clockwise, counterclockwise)

# data[].attributes.body
Travel forward while performing the movement pattern

• Start with the arms straight out to the side to assume a "T" position, then while walking forward, rotate the arms in a clockwise direction until the end of the marker.

• Turn around the perform arm circles in a counterclockwise direction while walking forward.

• Note: Start with small circles then transition to big circles as you walk forward

# data[].attributes.headline
3. Arm Swings (front to back, Cross Body)

# data[].attributes.subject
3. Arm Swings (front to back, Cross Body)

# data[].attributes.body
• Travel forward while performing the movement pattern

• Start with arms crossed in front of the hips, then while walking forward, open your

arms out palms facing forward, to the side of your body in an “A” position, then

“T”, then “Y”

• Extra tip: Alternate which hand is in front of the other.

• When you reach the other marker, perform front to back arm swings

• Start with the arms on the sides, while walking forward, swing the arms forward

and backward contralaterally.

• Extra tip: Start with small swings then transition to big swings as you walk forward

# data[].attributes.body
• Start with knees slightly bent, back straight, hips slightly bent, toes pointing

forward

• Step with a foot then followed by the other laterally keeping toes pointing

forwards, aligned with the knees

o Note: avoid crossing your legs

# data[].attributes.body
• Start with hands on the side, toes pointing forward to the direction of travel.

• Cross the right foot over the left.

• Step with the left foot to uncross the legs

• Cross the right leg behind.

• Step again with the left foot to return to the starting position.

# data[].attributes.body
• Start by standing tall

• Bring the knee up to hip level. Knees are bent at 90 degrees pointing forward

• Then keeping the same level, externally rotate the hip until the knees point to the side

• From the side, internally rotate the hip, bringing the knees to the center, and then place your foot down on the ground. • Repeat on the other leg

# data[].attributes.body
• Stand hip-width apart, resting both hands on the sides.

• Head, spine, and hip should be in neutral spine position

Step forward with the right leg, lower the body, then bend the right knee until it aligns with the toes.

• Place both hands on the floor. Make sure it is parallel to the foot.

• Abduct the right arm until your fingers are pointing to the sky. Following your arm movement with your eyes, rotating your head.

• Return the arm to the floor.

• Move the left leg towards the right leg, closing the feet together.

• Roll up and assume a standing position.

• Repeat with the other leg.

# data[].attributes.body
• Travel forward while performing the movement pattern

• Knee Hugs:

i. Hug one knee toward the chest by grabbing the back of the thigh

ii. Lift the leg as high as can be controlled and pause for a moment at the

top while stretching

iii. Lower the leg and take a step with the leg that was stretched.

iv. Hug the other knee toward the chest, and repeat, alternating legs while

stepping forward.

• Stop when the marker is reached. Turn around and perform the Quad Stretch

• Quad Stretch:

i. Stand up tall and shift your weight to the right leg

ii. Flex the knee towards the buttocks and grasp it with the left

hand. (Raise the right arm towards the sky for balance)

iii. Pull the left foot toward your butt until you feel the stretch in

your quads.

iv. Lower the leg and take a step with the leg that was stretched.

v. Repeat with the other leg until the marker is reached.

# data[].attributes.headline
9. Legs Swings, front to back - side to side

# data[].attributes.subject
9. Legs Swings, front to back - side to side

# data[].attributes.body
• Stand tall with hands on the waist.

• Front to back Leg Swings:

i. Swing one leg front to back, like a pendulum, in a controlled manner, 3

times.

ii. As the leg swings back, only swing as far back without arching the back.

iii. Stand tall and keep your core tight to keep the spine straight during the

movement.

iv. Step forward 3 times, repeat with the other leg.

• Stop when the marker is reached. Turn around and perform side to side leg swings

• Side to Side Leg Swings:

i. Stand tall with hands on the waist.

ii. Swing one leg side to side, like a pendulum, in a controlled manner, 3

times.

iii. Stand tall and keep your core tight to keep the spine straight during the

movement.

iv. Step forward 3 times, repeat with the other leg. Repeat the movement

pattern until the marker is reached.

# data[].attributes.body
• Start by leaning forward while stretching both arms out and one leg until the body

assumes a “T” shape.

• Put leg down on the ground and hands on the side.

• Step forward 3 times, repeat with the other leg as support.

• Keep a neutral spine position throughout the movement