Waming Up Report

Warming-up report
(Tennis)
Hecho por Pablo Layna, Astrid Alexandra Miranda y por Ivana Ramos
Index
1. Definition warming-up
2. What science say about the warming-up?
3. Design our warming-up of tennis.
4. Our tennis warming up.
Definition of warming-up
A warm-up is any activity, either physical or mental, that helps to prepare an
individual for the demands of their chosen sport or exercise.
Warming up prior to any physical activity does several beneficial things,
but the main purpose of the warm-up is to prepare the body and mind for
strenuous activity.
 One of the ways it achieves this is by increasing the body’s core tem-
perature, while also increasing the body’s muscle temperature. By in-
creasing muscle temperature, you are helping to make the muscles
loose, supple, and pliable.
 An effective warm-up also has the effect of increasing both your heart
rate and your respiratory rate. This increases blood flow, which in
turn increases the delivery of oxygen and nutrients to the working
muscles.
All this helps to prepare the muscles, tendons, and joints for more strenuous
activity.
What the science says about the
warming-up?
Warmups and cool-downs mean doing your activity at a slower pace and lowered in-
tensity.
Warming up helps get the body ready for aerobic activity. A warmup slowly warms up
the heart and blood vessel, also called cardiovascular, system. It does this by raising the
body temperature and increasing blood flow to muscles. When you warm up, it also
may help lower muscle soreness and lessen injury risk.
Cooling down after your workout lets the heart rate and blood pressure slowly recover
to preexercise levels. It may be most important for competitive endurance athletes, such
as marathoners, to cool down to help control blood flow. Cooling down does not seem
to help reduce muscle stiffness and soreness after exercise, but more research is needed.
There's debate about whether warming up and cooling down can prevent injuries. But
proper warmups and cool-downs pose insignificant risk. And they give the heart and
blood vessels a chance to ease into — and out of — an exercise session. So, if you have
the time, try adding a warmup and cool-down to your workout routine.
Of Mayo´s clinics
A good warm-up before a workout dilates your blood vessels, ensuring that your
muscles are well supplied with oxygen. It also raises your muscles’ temperature for op-
timal flexibility and efficiency. By slowly raising your heart rate, the warm-up also
helps minimize stress on your heart.
“Warming up before any workout or sport is critical for preventing injury and prepping
your body,” said Johnny Lee, M.D., director of the Asian Heart Initiative at the New
York University Langone Medical Centre and president of New York Heart Associates
in New York City.
“Stretching allows for greater range of motion and eases the stress on the joints and ten-
dons, which could potentially prevent injury. Warming up, such as low-heart rate car-
dio, prepares the circulatory and respiratory system for the upcoming ‘age- and type-ap-
propriate target heart rate’ exercising, whether it is endurance or sprint type of activit-
ies.”
The cool-down is just as critical. It keeps the blood flowing throughout the body. Stop-
ping suddenly can cause light-headedness because your heart rate and blood pressure
drop rapidly.
Of America Heart Association
Our tennis warming up
o General warming up: Mobility.
All those exercises will least between 5 and 10 minutes.
- Joint mobility: Start by moving all the major joints in your body, such as your
neck, shoulders, elbows, wrists, hips, knees, and ankles.
-Displacements + torso movement:

We jog while rotating or tilting our torso from side to side.
-Displacements + arm movement:

We rotate our arms in multiple directions, starting with one, continuing with the
other, and ending with both.
-Jumping rope. Jumping rope for a few minutes during your warm-up routine
can increase your speed, agility, balance, and coordination. If you don’t own a
jump rope, jogging in place while performing arm circles is another way to add
cardio and shoulder movement to your warm-up routine.
-Jumping jacks. Jumping jacks can help you prepare for the range of motions
that you perform in tennis while also increasing your heart rate and building
endurance. Start off with two sets of 25.
-Shadowing. For three to five minutes, mimic the motions and movements you
usually perform in a tennis game to prepare yourself physically and mentally for
the game.
-Knee lifts. Tennis requires rigorous full-body movement. While standing in

place, raise your arms to hip level and lift your knees to touch them. Perform
three sets of knee lifts for 15 to 30 seconds at a time.
-Butt kicks. They are a jump-training exercise that targets your knees, glutes,
quads, calf muscles, and hamstrings. While standing in place, lift your left heel
up toward your glutes, return to standing position, then lift your right heel using
the same motion. Perform three sets of butt kicks for 15 to 30 seconds at a time.
-Shoulder turns: Again run from one side to the other rotating your arms
around your shoulders
-Hip circles: circle around with your hips from left to right then inverse
o General warming up: Start up.
-Jogging:
This is great to start moving the body, as it is a calm but effective exercise.
-Jogging + Squats:
To do them correctly, you must:
1. Open your legs to shoulder-width apart.
2. Clasp your hands together.
3.Al going down, keep your glutes back.
4.Knees should not exceed the tip
of your feet.
5. Keep your back straight and avoid leaning too far forward.
-Walking:
To activate our body we can start walking slowly and then walk a bit faster.

Waming Up Report

Uploaded by

Copyright:

Available Formats

Waming Up Report

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Waming Up Report

Uploaded by

Copyright:

Available Formats

Warming-up report

-Displacements + torso movement:

-Displacements + arm movement:

-Knee lifts. Tennis requires rigorous full-body movement. While standing in

You might also like