Components of Warm Up

• Five components of warm up:

  • Joints
  • Circulation
  • Muscles
  • Nerves
  • Concentration/relaxation
• Joints

  • Movement increases the volume of fluid and thickness of cartilage in the joints which improves shock absorption and prevention of direct wear on the bones
  • Increases blood flow and raises the temperature, increasing elasticity in the joint’s supporting tissue
  • Occurs within 10 minutes of starting movement and gone after 30 minutes
• Circulation

  • Increased blood flow to muscles and decreased blood flow to digestive organs
  • Increased blood flow transfers warmth to the skin
• Muscles

  • Increase in muscle temperature decreases muscle viscosity, improving the muscle’s performance ability
  • Increase of oxygen flow through the blood enables muscle metabolism to begin
  • Muscles can move faster, stronger and more smoothly when warm
• Nerves

  • Nerve impulses travel faster in warm muscle and since muscle viscosity is lower, contraction of muscles is easier and more efficient
  • Best temperature for muscle function is about 38.8C to 39.4C
• Concentration/relaxation

  • Improves the interplay between contracting muscles and the muscles being released to allow movement
  • Increases exercise effectiveness
  • Lack of concentration increases the risk of injuries