LESSON 3: THE WARM-UP CONDITIONING FITNESS EXERCISE

Learning Objectives:

a) Understand the Importance of Warm-Up

b) Demonstrate Proper Warm-Up Techniques
c) Analyze Different Types of Stretching
d) Develop a Personalized Warm-Up Routine

Why warm up?

When commencing a bout of exercise your body needs to make a number of

adjustments. These include:

 increasing your breathing and heart rate;

 increasing the energy-releasing reactions in the muscles; and
 increasing blood flow to the muscles to supply them with more oxygen and to
remove waste products.

These adjustments do not occur straight away, but require a number of minutes
to reach the necessary levels. So the purpose of a warm-up is to encourage these
adjustments to occur gradually, by commencing your exercise session at an easy
level and increasing the intensity gradually. If you were to start exercising at a
strenuous level without a warm- up, your body would be ill-prepared for the higher
demands being made of it, which may cause injury and unnecessary fatigue.

What is a warm-up?

A warm-up usually takes the form of some gentle exercise that gradually increases in
intensity.
What does a warm-up do?

A pre-exercise warm-up does more than just make you warm, it:

 increases blood flow to the muscles, which enhances the delivery of oxygen
and nutrients;
 warms your muscles, which promotes the energy-releasing reactions used
during exercise and makes the muscles more supple;
 prepares your muscles for stretching;
 prepares your heart for an increase in activity;
 prepares you mentally for the upcoming exercise;
 primes your nerve-to-muscle pathways to be ready for exercise; and
 prevents unnecessary stress and fatigue being placed on your muscles and
heart, which can occur if you exercise strenuously without a warm-up.

The warm-up is widely viewed as a simple measure to prepare your body for
exercise of a moderate to high intensity, and is believed to help prevent injury during
exercise. Although there is a lack of clear scientific evidence that warming up
prevents injuries – due to ethical constraints of doing studies in which the design
involves a potential increased risk of injury to some participants – anecdotal
evidence and logic would suggest that a warm-up should reduce the risk and, at
worst, not increase it.

Ensuring an effective warm-up

To make your warm-up effective, you need to do movements that increase

your heart rate and breathing, and slightly increase the temperature of your muscles.
A good indication is warming up to the point where you have raised a light sweat.

If you’re exercising for general fitness, allow 5 to 10 minutes for your pre-
exercise warm-up (or slightly longer in cold weather).

If you are exercising at a higher level than for general fitness, or have a
particular sporting goal in mind, you may need a longer warm-up, and one that is
designed specifically for your sport.
Warm-up options

Follow these options in the order listed.

1. General warm-up

To begin your warm-up do 5 minutes of light (low intensity) physical activity such as
walking, jogging on the spot or on a trampoline, or cycling. Pump your arms or make
large but controlled circular movements with your arms to help warm the muscles of
your upper body.

2. Sport-specific warm-up

One of the best ways to warm up is to perform the upcoming exercise at a slow
pace. This will allow you to simulate at low intensity the movements you are about to
perform at higher intensity during your chosen activity. Typical examples include
steady jogging, cycling or swimming before progressing to a faster speed. This may
then be followed by some sport-specific movements and activities, such as a few
minutes of easy catching practice for cricketers or baseball players, going through
the motion of bowling a ball for lawn bowlers, shoulder rolls, or side-stepping and
slow-paced practice hits for tennis players. Sport-specific warm-ups are often
designed by a qualified trainer in that sport.

3. Stretching

Any stretching is best performed after your muscles are warm, so only stretch after
your general warm-up. Stretching muscles when they are cold and less pliable may
lead to a tear. Stretching during a warm-up can include some slow, controlled circling
movements at key joints, such as shoulder rolls, but the stretches should not be
forced or done at a speed that may stretch the joint, muscles and tendons beyond
their normal length.
Types of Stretching

1. Ballistic Stretching

Ballistic stretching involves rapid and repetitive bouncing movements to push a

muscle beyond its normal range of motion. This type of stretching utilizes momentum
to force the muscles into an extended position.

 Example: Bouncing down to touch the toes repeatedly.

 Benefits: Can improve dynamic flexibility in athletes requiring explosive
movements.
 Risks: Can lead to muscle strain or injury if not performed correctly.

2. Dynamic Stretching

Dynamic stretching consists of controlled movements that take the body through a
full range of motion. It is often used as part of a warm-up routine before physical
activity.

 Example: Arm circles, leg swings, and torso twists.

 Benefits: Increases blood flow, enhances muscle activation, and prepares
the body for movement.
 Risks: Can lead to injury if performed too aggressively or without proper
warm-up.
3. Active Stretching

Active stretching involves holding a position using only the strength of the muscles
being stretched, without external assistance.

 Example: Lifting a leg and holding it in place without using the hands.
 Benefits: Improves muscle control, strength, and flexibility.
 Risks: May cause discomfort if muscles are not properly conditioned.

4. Passive (or Relaxed) Stretching

Passive stretching requires an external force, such as a partner, gravity, or an object,

to help hold the stretch.

 Example: Sitting with legs extended and using a strap to pull the feet closer.
 Benefits: Helps achieve deeper stretches and can aid in relaxation.
 Risks: Overstretching can lead to muscle strain or injury.
5. Static Stretching

Static stretching involves extending a muscle to its maximum range and holding the
position for a period, usually 15-60 seconds.

 Example: Holding a seated hamstring stretch.

 Benefits: Improves flexibility, reduces muscle tension, and enhances
relaxation.
 Risks: Performing static stretches before intense activity may reduce strength
and performance temporarily.

6. Isometric Stretching

Isometric stretching involves contracting a muscle while in a stretched position to

enhance flexibility.
  Example: Pressing the leg against a wall while trying to stretch the hamstring.
 Benefits: Increases flexibility and strengthens muscles.
 Risks: Can be intense and should be done with proper control to avoid strain.

7. PNF (Proprioceptive Neuromuscular Facilitation) Stretching

PNF stretching combines passive stretching and isometric contractions to enhance

flexibility.

 Example: A partner-assisted hamstring stretch, where the muscle is first

stretched, then contracted, and stretched further.
 Benefits: Highly effective for increasing range of motion.
 Risks: Requires knowledge of proper technique to prevent injury.
LESSON 4: TYPES OF FITNESS EXERCISE.

Learning Objectives:

a) Identify and differentiate the three types of fitness exercises: aerobic fitness,
muscle strengthening, and flexibility.
b) Appreciate the importance of balancing aerobic, muscle, and flexibility
exercises for overall health and well-being.
c) Demonstrate a fitness routine incorporating elements of aerobic, strength, and
flexibility exercises.

There are three kinds of fitness:

 Aerobic fitness.

Aerobic activities condition your heart and lungs. Aerobic means "with
oxygen." The purpose of aerobic conditioning is to increase the amount of oxygen
that is delivered to your muscles, which allows them to work longer. Any activity that
raises your heart rate and keeps it up for an extended period of time will improve
your aerobic conditioning.

 Muscle strengthening.

Stronger muscles can mean either more powerful muscles that can do bigger
jobs (such as lifting heavier weights) or muscles that will work longer before
becoming exhausted (endurance). Weight training (resistance training) or simple
exercises such as push-ups are two examples of ways to focus on muscle
strengthening.

 Flexibility.

Like aerobic fitness and muscle strengthening, flexibility is a result of physical

activity. Flexibility comes from stretching. Your muscles are repeatedly shortened
when they are used, especially when exercising. They need to be slowly and
regularly stretched to counteract the repeated shortening that happens through other
activities.
 Understanding the differences between each kind of fitness will help you set
your fitness goals. Reaching a balance between the three is important, because they
affect each other and each contributes to total fitness.
Some physical activities involve more than one kind of fitness. Some activities that
are thought of as aerobic exercise, for example, also strengthen muscles (swimming,
cycling, skiing).

SOME EXAMPLES OF GROUP FITNESS EXERCISE.

Yoga

A mind-body exercise focusing on flexibility, strength, and relaxation through

controlled movements and breathing techniques. Styles include Hot Yoga, Vinyasa
Flow, and Gentle Yoga.

Yoga is our most commonly requested group fitness class, and most people are
already familiar with the concept of it. This type of exercise has nearly a dozen
variations of its own, with the most popular styles including Hot Yoga, to Vinyasa
Flow, and Gentle Yoga.

Pilates

Pilates is commonly compared for it’s similarities to Yoga. While Yoga focuses on
strength and flexibility through long held, swift-moving postures and “grounding”
positions to help you feel centered and balanced, Pilates brings a heavier element of
core focus, with repetitive and small movements of isolated or full body muscle
groups.

Circuit Training

Circuit Training classes are typically an interval-style, fast paced, shorter routine that
does exactly as its name implies – a series of exercises that complete a circuit.
Normally in this class setting, you complete one exercise (usually in a station) for
anywhere from 30 seconds to a minute, and then move on to the next
station/exercise for another 30 seconds to a minute, typically with a brief break in the
routine once you complete one full circuit.

HIIT

HIIT stands for High-Intensity Interval Training, and is an exercise strategy that
alternates short periods of intense exercise movements, followed by less intense, but
still active “recovery” periods. The goal with a HIIT class is to reach a sustained
target heart rate for exercise, allowing you to quickly burn fat in a brief amount of
time.

Water Aerobics

Water Aerobics can be a fun way to engage muscle endurance and strength in a
low-impact setting. This aerobic-style class usually involves light dumbbells and
movements designed to get your heart pumping at a steady, consistent pace.
Because of the lower intensity, classes are most effective in about an hour length
time span.

Cycling

A Cycling class is great cardio workout that relies on a fitness center cycling
machine, usually in a room designated for this type of fitness class. Often times, the
class includes fast-paced upbeat tracks to help build the heart rate at different
intervals over the course of the workout with alternating periods of sitting and
standing, as well as adjusting the intensity or grade of the bike. Classes average
around 45 minutes in length, and it’s a great idea to bring a towel and water bottle
with you to this class – you’re going to need both!

Bootcamp

Bootcamp classes are normally more challenging classes designed to push you
outside of your regular limits through a hybrid combination of high intensity, cardio
and strength-training movements. If you go to a Bootcamp class, you can expect to
encounter anything from push-ups and burpees, to bursts of sprints, sit-ups, pull-ups,
barbell and weight lifting, as several examples.

Zumba

There is no doubt in the fact that Zumba takes a spin on conventional ideas of
exercise and converts it to an upbeat form of aerobic movement that disguises the
effort of regular workouts! A Zumba class offers a series of energetic dance routines
that provide a great cardio exertion by mixing low intensity and high intensity moves
for an interval- style, calorie burning, dance fitness party.

Kickboxing

Kickboxing is an adrenaline-pumping martial-arts style of fitness that provides a

great cardiovascular workout and helps build endurance, coordination, tones
muscles and core, all while working the heart and burning a lot of calories. In
addition to all these great benefits, kickboxing classes also help with balance,
flexibility and agility, and can even promote better self-defense.