Question: What are the 4 phases of a proper warm up?

What are the 4 phases of exercise?

4 Phases of Exercise

  • Warming Up. Warming up is an essential part of your workout.
  • Stretching. Stretching is most effective when you’re muscles are warmed up, so stretch after your warm-up routine then again after your cool down.
  • Conditioning. …
  • Cool Down.

What are the basic phases of a warm up?

A warm up generally consists of a gradual increase in intensity in physical activity (a “pulse raiser”), joint mobility exercise, and stretching, followed by the activity.

What are 4 warm up exercises?

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

How many phases should a warm up have?

Performers must carry out an appropriate preparation prior to their one-off performance in order to effectively prepare the body for an activity. This consists of three key stages.

What are the 4 phases of periodization?

The macrocycle is the longest of the three cycles and includes all four stages of a periodized training program (e.g., endurance, intensity, competition and recovery).

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What are the 5 phases of a workout?

Pretty much all of us can get stuck at a stage and if we understand the stage and what we need to move on!

  • Pre-contemplation: This person is not even thinking of exercising. …
  • Stage 2: Contemplation. …
  • Stage 3: Preparation. …
  • Stage 4: Action. …
  • Stage 5: Maintenance.

What are 5 stages of a warm up?

Terms in this set (5)

  • Pulse raiser. Eg- jogging and skipping. Slowly increases heart rate and body temperature.
  • Mobility. Eg-arm swing and hip circles. …
  • Dynamic movement. Eg-shuttle runs. …
  • Stretching. Eg-groin walk and open and close the gate. …
  • Skill rehearsal. Eg-passing drills for football.

What are the two phases of warm up?

The warm-up has two distinct phases: A loosening-up phase, followed by a period of vigorous activity.

  • Loosening-up phase. …
  • Period of vigorous activity.

What are the three stages of a dance warm up?

According to the International Association of Dance Medicine and Science, a smart warmup has four parts: “a gentle pulse-raising section, a joint mobilization section, a muscle lengthening section and a strength/balance building section.”

What are the proper exercise?

7 Most Effective Exercises

  1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. …
  2. Interval training. …
  3. Squats. …
  4. Lunges. …
  5. Push-ups. …
  6. Abdominal Crunches. …
  7. Bent-over Row.