1. Warm-Ups
http://
www.toursoperatorindia.com/Yoga/
img/shoulder_stretch.jpg
Done by Blue House
http://static.howstuffworks.com/gif/total-body-stretches-
inner-thigh-and-hamstring-1.jpg

2. Why do we do Warm-
Ups?
Warming up properly before your exercise
session has several benefits:

3. Reasons:
• Avoid Injuries. It’s harder to injure a warm
body than a cold one. Warm-ups lubricate your
joints & disks and warm up muscles & tendons.
• Increase Flexibility. If you sit all day, your
muscles will be stiff when you get at the gym.
Warm-ups increase your flexibility.

4. Reasons:
• Review your Technique. Warm-ups with lighter
weights let you review your technique. This way,
when the weight gets heavy you can focus on
pushing hard rather than how to push.

5. What kinds of Warm-
ups are there?
Static Stretches: Stretches that are on the
spot ( E.g. Touching toes) ( DO THESE FOR
WARM-DOWNS ONLY! )

6. What kinds of Warm-
ups are there?
http://www.clker.com/cliparts/c/d/b/
4/1237561164541803332johnny_automat
ic_riding_a_bike.svg.hi.png
General Warm-ups: 5 min of jogging or on
the exercises bike, light weight squats.
Dynamic Warmups: leg kicks, butt kicks, high
knees and squats/deadlifts.
http://www.trojanwire.com/
images/leg-kicks-asu-style.jpg

7. What kinds of Warm-
ups are there?
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Specific Area Stretches: Stretches that
www.toursoperatorindia.com/Yoga/
img/shoulder_stretch.jpg
stretch specific areas of your body and
muscles, like your biceps or calves.

8. What are Contra-
Indicative Exercises?
A contraindicated exercise is a movement
that is not recommended because it is
potentially dangerous. It may involve:

9. What are Contra-
Indicative Exercises?
They are exercises that are ineffective and
useless. Some may even be potentially
harmful to your muscles.

10. Types of Contra-
Indicative Exercises
• Extreme movements that cause extension or
flexion of a joint beyond its normal range e.g.
full circle neck rotations, back arches, toe
touches, deep knee bends and frog jump
repetitions

11. Types of Contra-
Indicative Exercises
• Movements that involve excessive, rapid or
repetitive twisting around a fixed base e.g. wall
slaps, trunk rotations
• Sustained or held movements, e.g. held sit-up
• Repetitive movements e.g. arm circling through
a small range of movement.

12. Other types of Contra-
Indicative Warmups:
It is important that we use safe
stretching techniques when warming-up for
any physical activity. This link demonstrates a
range of safe stretching exercises.
Other movements that should be avoided
include:

13. Other types of Contra-
Indicative Warmups:
Running backwards - this should be avoided
due to the potential for tripping over or
running into an obstacle
• Weight bearing on the head – this should be
avoided as children’s neck strength is not
sufficiently developed

14. Other types of Contra-
Indicative Warmups:
• Hanging by knees from apparatus - when using
fixed apparatus, students need a firm grip to
avoid falling
• Dive Rolls - incorrect technique can result in
excessive strain on wrists or neck

15. Other types of Contra-
Indicative Warmups:
• Crossing feet over each other when using
hanging apparatus - if the student falls and
the feet are twisted together, injury to the
feet is more likely than if the feet were side
by side.

16. Bibliography
SPECIAL THANKS TO:
http://stronglifts.com/how-to-do-a-proper-warm-up/
http://worldfitnessnetwork.com/2008/04/weight-lifting-warmups/
http://www-nehc.med.navy.mil/downloads/healthyliv/physfit/cef/
Stretches_contr.pdf
http://www.curriculumsupport.education.nsw.gov.au/primary/pdhpe/
gymnastics/gym_008.htm