Circulation enhancing unit 2

Its main objective is to increase the pulse to the level of 120 – 130 beat/ minute.

  • It is of a higher intensity than the previous circulation enhancing unit.
  • Its exercises are the same as those of the previous one, but it is mainly the movement combinations with running that dominate, or the exercises combined with skipping.
  • Its time span is 2-3 minutes.
  • Examples for the exercises:
  • Running at average pace;
  • 15 – 20 – meter running at a quicker pace;
  • Intensifying running, accelerations;
  • Skipping on alternating foot;
  • Skipping performed with a raised knee or heal;
  • Running at a fast pace;
  • Exercises of the start, flying sprints;
  • Running combined with changing the direction;
  • Various types of tag games.
  • Strengthening effect unit

Its main objective is the contraction and relaxation of the dominant, big muscle groups through several repetitions.

  • It should cover all muscle groups.
  • It enhances the perfect blood supply of the muscles, and the capillaries also develop.
  • The temperature of the muscles rises and their oxygen supply is enhanced.
  • Its exercises are mostly the exercises of strengthening effect, moving the big muscle groups, also including some static exercises.
  • The exercises should not be performed with a large number of repetitions.
  • It should be performed with a gradually increasing intensity, with a combination leaning, raising, lowering, post-movements, push-ups (arm bending and arm stretching), etc., with a variety of starting positions, applying the weight of the given body part or of the body.
  • We can also apply exercises of pair work or group work.
  • Its time span is: 2-3 minutes.
  • The total time span of the general warm up:
1 minute 30 minutes 2 minutes
3 minutes 4.00 minutes 5 minutes
5 minutes 6.00 minutes 8 minutes
2 minute 2.30 minutes 3 minutes
1 minute 1.30 minute 2 minutes
Total: 12 minutes 16 minutes 20 minutes

The time span depends on: the time of the day (in the morning it is longer than in the afternoon or in the evening), the climatic conditions (in cold weather it is longer than in hot weather), the forms of activities before the warm up, and their intensity.

  • The intensity of the warm up should be increased gradually.
  • If the warm up is too short: the risk of injury may increase.
  • If the warm up is too short and too intense: a transitional and seemingly groundless tiredness may sooner occur during the training or the race.
  • If the warm up is longer or too long: a waste of time.
  • If the warm up is too long and too intense: a waste of time and energy.
  • The beneficial effect of the warm up can be retained for about 15 minutes. In case of a longer, enforced rest, exercises of moderate stretching effect are required, and circulation enhancing and exothermic exercises of average intensity.