in intensity until the player is working at per cent of maximal heart rate. A warm-up at this intensity has the effect of allowing an increase in the range of movement of the joints and improving aerobic performance. This means the player becomes more flexible and movement efficiency improves. A warm-up produces a to degree rise in body temperature that can last for minutes.
Fig. . : General warm-up exercises General Warm-up It involves rhythmic movements using large muscle groups. The general warm-up should consist of a light physical activity like walking, jogging, stationary bike, skipping, or easy aerobics.
It is also beneficial in improving neuromuscular coordination of muscles that results in developing better control on muscles. This warming up in turn increases the body temperature resulting in reduced viscosity in muscle fibres and thus helps in getting better results. Both the intensity and duration of the general warm-up (or how hard and how long), should be governed by the fitness level of the participating athlete. Specific Warm-up It consists of specific exercises which are matched to the main activity.
In specific warm-up, some special sets of exercises need to be performed which have a direct relation with the activity to be carried out. In this part, the athletes are specifically preparing their body for the demands of their particular sport. During this part of the warm-up, more vigorous activity should be employed. Activities should reflect the type of movements and actions which will be required during the sporting event.
The set of activities and exercises in specific warming up differ from sport to sport. These are especially designed to meet the requirement of different activities and sports. For example in weightlifting, the athlete first needs to perform some exercises with a bar for specific warm-up. Similarly a basketball player practices layup shots or free throws before the competition, this helps to improve their coordinating abilities.
Different games have their own specific warm-up exercises. Some of them are described (along with the games they concern) as follows: . Basketball — shooting, dribbling, lay-up shots, free throws,