The significance, the methods and the exercises of the warm-up
The warm-up: it means that we move the body comprehensively, in versatile ways, so that it is prepared to endure a heavier load. It is the gradual transition of the body from a resting state to a loaded one.
The main targets during the warm-up:
- The circulatory and respiratory organ systems, as well as the internal organs
- The muscle function and the joint system
- The nervous system
The objective of the warm-up: To create the general biological, physiological and psychological standby state for an increased work and training load.
- The load applied in the warm-up: during the warm-up the organism needs a gradually increasing, optimal load. Hitting upon the optimal load is almost impossible, but we have to aim at that.
- The time span of the warm-up: With a gradually increasing load, the time span of the warm-up should also be optimised in the given climatic conditions. The observance of the optimal time span is dictated by the physiological requirements of the organ systems to be warmed up.
The types of the warm-up:
- general warm-up (physiological aspects dominate)
- special sport warm-up (the special requirements of the main part of the training session dominate)
In the general warm-up, the preparation of the body for a heavier load should be worked out in light of the cooperation and interaction of the muscle system, the joint system, the heart and the circulatory system, the energy supplying systems, the sensory systems and the nervous system.
- The preparation of the muscle system can be achieved by:
- the relaxation of the rigid resting tone of the muscles;
- increasing the temperature of the muscles and thus of the whole body;
- the increased blood and oxygen supply of the heart and the skeletal muscles.
The muscle characteristics such as contracting and laxity capabilities, flexibility, stimulatory and stretching capabilities improve and become suitable for effective work.
- The preparation of the joint system means:
- the “lubrication” of the joint surfaces;
- increasing the range of active and passive joint movement
- reaching the range of movement already acquired through previous improving effects.
- The preparation of the heart and the circulatory system means:
- a gradual loading from a resting, aerobe state, that is, starting from a relatively resting pulse figure, to 40-50 % of the pulse of maximum load.
- The energy supplying systems:
- they are mobilized simultaneously with the preparation of the muscle system and the circulatory system.
- if the load of the muscle system and the circulatory system is gradually increasing, the energy supply required for the movement is optimal.
- The preparation of the sensory systems and the nervous system:
- it can be achieved by the movements changing the place and the position of the body, through various changes of direction.
- The planning and the checking of the loads applied in the warm-up:
- these can be done through the modified Karvonen method.
- by this method we can determine the range of load, given in pulse figure, which should be realized in the warm-up, as it takes into account both the age and the state of fitness.
- the method is tailored to the individual, and it can be applied from the age of 15.
- The calculation of the maximum load pulse figure: 220 - age
E.g. 220 – 20 = 200, in case of a 20-year-old person, having a 70 beat/ minute resting pulse (taken at awakening in the morning). The resting pulse should be taken for a minute, in the morning of three consecutive days of normal physiological and psychological loads, after awakening. The average should be applied.
- The calculation of the working pulse figure:
max. pulse – resting pulse:
200 – 70 = 130 beat/ minute
- The calculation of the warm-up pulse figure:
working pulse x 0.4 + resting pulse = the lower perimeter of the load target zone:
130 x 0.4 = 52 + 70 = 122 beat/ minute
working pulse x 0.5 + resting pulse = the upper perimeter of the load target zone:
130 x 0.5 = 65 + 70 = 135 beat/ minute
- For the improvement of aerobe endurance:
working pulse x 0.6 + resting pulse = the lower perimeter of the load target zone:
130 x 0.6 = 78 + 70 = 148 beat/ minute
working pulse x 0.8 + resting pulse = the upper perimeter of the load target zone:
130 x 0.8 = 104 + 70 = 174 beat/ minute
- For the improvement of anaerobe endurance:
working pulse x 0.9 + resting pulse = the lower perimeter of the load target zone:
130 x 0.9 = 117 + 70 = 187 beat/ minute
working pulse x 0.5 + resting pulse = the upper perimeter of the load target zone
130 x 1.0 = 130 + 70 = 200 beat/ minute
- By general warm-up we mean the versatile preparation and thorough movement of the body before increased working.
- Observing the principle of gradation, every muscle group of the body should be moved, the joint mobility should be increased to an optimum level, and the individual should be prepared to endure the loads of maximum intensity without getting injured.
- The optimal state of excitement should be created, as well as the favourable psychological and emotional conditions.
- The movement program of the warm-up should be arranged according to the sports session, as well as the participants’ level of preparedness.
- Applying the variation and the combination of the exercises, we can move according to the body parts or joint groups (exercises of the neck, arms, tunk and legs) in the performance of the movements.
- As for the material, we can apply every movement group of gymnastics, from natural exercises to definite form exercises.