Dyusupov B., AssylbekovB.

D. Serikbayev East Kazakhstan State Technical University, Kazakhstan

Warm-Up: Physiological Mechanisms and Significance

One of the most important conditions of supporting the effectiveness of doing exercises (practicing, training, emulative) is taking into consideration the dynamics of organism functional state of students, young sportsmen in the training process. It is very important for a teacher or coach to imagine what kind of changes are going on in children’s different organs and organism systems at that time to increase their efficiency and the training effectiveness.

Structurally practicing and training are divided into three stages: introductory (preparatory), main, and final. The correct organization and methodically competent conducting of the introductory stage are especially important as the main objectives achieved there are gradual bringing of the organism to muscular exercise, physical and psychological preparing for it, forwarding and making easier the process of warming up into the main stage, they all mostly predetermine the effectiveness of the following practicing. High demands suddenly raised to the organism (heavy physical stress, complicated exercises) can result in adaptation failure, worsening of functional state and even physical and psychological traumas.

What objectives are achieved in the introductory stage of practicing? This is, first of all, pedagogical training, that is, creating of favorable situation for achieving pedagogical objectives. The second objective is psychological reset, supporting psychological readiness for the training. Functional reset - breathing system function and blood circulation intensification temperature rise, etc. - is also important. Motional reset - entering the tempo and mode of specialized moving acts, reaching optimum of motor reaction - is also very important.

The whole complex of exercises done during the introductory (preparing) stage of trainings with the objective of early and comprehensive mobilizing the organism functions, their preparing for doing further exercises is accepted to be called the warm-up.

One should not confuse the warm-up with warming-up - functional changes being in the organism during the starting period of work (for example, during doing the exercises complex for developing basic physical characteristics). The less the organism is prepared the longer and intense the worming-up period is. Correctly organized warm-up makes the worming-up process easier and provides higher readiness for doing the main group of exercises.

They distinguish usual and sport warm-up. The usual warm-up consists of general and special stages. The exercises of general warm-up must be of all-round effect including the creating of positive emotional mood. The objective of these exercises is growth the functions of the central nervous system, metabolism strengthening, activization of breathing and blood circulation systems activity. The program of such warm-up usually include the exercises with moderate intensity with gradually increasing intensity: generally developmental and running combining with gymnastics and games. Mostly simple and well-known exercises are done during this stage.

The introductory stage of physical training classes at school must be limited with general war-up. But in reality it is often finishes with the special warm-up with doing exercises that by their character are close to be coming main activity.

What are the special features of sports warm-up? Its major difference from the usual warm-up is that it is made up of three stages.

During the first stage of sports warm-up special attention is paid to preparing joints, ligamentous apparatus, tendons, and muscles for forthcoming work. To achieve this goal the complex includes the exercises of moderate intensity gradually involving all main joints into the activity. First, the exercises of dynamic character with increasing amplitude are used, and each exercise is repeated 8-12 times. Then a few exercises of static character are done, each of them lasting 5-8 seconds. Generally, the first stage of the warm-up lasts for about 5 minutes.

It is good to use running of moderate intensity for 5-10 minutes during the second stage of sports warm-up. (cardiac rhythm - CR - increases up to 120-160 bpm).

The third, special stage, includes the exercises close by its bio-mechanical structure to the exercises done during the major stage of the sports practicing. But the intensity of such exercises and the duration of pauses between them must correspond to the mode of moderate power. The duration of this warm-stage is 15-20 minutes.

While planning the sports practicing they skip the first stage connected with preparing locomotor apparatus because they underestimate physiological essence and orientation of these components of the warm-up sharply decrease the second stage. This make the warm-up process defective. That is why we will stop at the changes going on in the organism during the warm-up.

As it was noted, the warm-up significantly influences the state of a young athlete’s central nervous system. It is very important as doing exercises during the class and practicing goes on the background of its substantial excitement. Meanwhile, the nervous system has relative passivity, and the transfer from the rest to working state goes on gradually, strictly individually. This transfer of the new processes to the new stage of functioning is supported by the warm-up. In the result, nerve processes mobility increases, information acceptance and processing improves, large coordination of control of all mobility and other systems links is achieved, supporting optimal activity of physiological functions when exercises are dome.

Under the influence of warm-up there is the preparing of joints, ligaments, tendons, and muscles. Preparing of joints is achieved because during the correspondent exercises doing synovial liquid (so called lubrication) discharge is increased which decreases the joint surface friction and thus, prevents them from damage. In the results of the warm-up the elasticity of ligaments, tendons, and muscles is increased; the joints elasticity is improved. This prevents traumas, disruptions, cracks, and so on. That is why, it is important for the warm-up, especially the sports one, to include this stage.

During the warm-up, as a rule, the temperature of body, especially of the working muscles, goes higher. That is why the warm-up is sometimes called the warming-up. The temperature increasing promotes the decreasing of muscles viscosity which makes it easier to do the movements with larger amplitude and higher rate of contraction and relaxing. Special research have shown that under the 2temperature increase in the result of the warm-up the rate of muscle contraction increases up to 20%.

Muscles temperature increasing also promotes the activation of enzymes and increasing the rate of metabolic processes which creates favorable conditions for oxygen containing in blood transfer to tissues, promoting faster and more complete utilization.

The warm-up mobilizes all links of breathing and blood circulating systems. If the major work starts without preliminary warm-up, the organism works under the conditions of i inadequate blood circulation.

Under the warm-up influence the muscle capillaries open up, their clearance increases, and muscle blood supply increases tens times. Stimulating the work of muscles the warm-up improves blood circulation because the muscles operating as “muscle pump” facilitate blood return to the heart.

During the warm-up compression of vessels “blood matter” of spleen, liver, hypodermic tissue goes on. In the result the general volume of circulating blood increases, which also improves the blood supply of the working organs, muscles first of all.

One of the most important effects of the warm-up is the heart work enchancement. To increase the heart work effectiveness, it is necessary not just to increase the frequency of cardiac beat but also its stroke output (blood discharge per each systole), which results in increasing blood minute volume. But this is not reached at once. Blood circulating functions have certain inertness: to achieve much larger, comparing with the state rest, blood circulating values the organism needs 3-5 minutes after the warm-up. That is why this part of the warm-up should not be cut of up to 1-2 minutes

The frequency and volume of breathing increase, capillary network working in lungs increases, thus, supporting more oxygen intake and better removal of metabolic products out of the organism.

The warm-up also facilitates metabolism and thermoregulation optimization, which is also very important as metabolism enhancement results in the temperature rising, sometimes, excessive. One of the effective ways of heat emission regulation and supporting the comfortable temperature is perspiration. That is why the warm-up should last “up to perspiration” so that while doing the major exercises the thermoregulation mechanisms would engage faster.

One should note, the role of the warm-up is not only in enhancement of physiological systems readiness to work but also in increasing of their interaction. It is necessary for more effective doing motion actions of various complexity and intensity.

It is reasonable to go into detail on the organization of a special warm-up. Its character is determined depending upon several factors. First of all, it is the type of be coming major load. The duration and intensity of the warm-up are determined by external conditions physical and emotional state of an exercise doer, and so on. It is not reasonable to recommend a unique by character, duration, and intensity load for all cases. But it is important, for example, to know that they need at least 3-5 minutes for breathing and blood circulation enchancement, and they need same period of time for putting right the thermoregulation. That is why the recommended duration of the warm-up before the exercises for developing general hardiness is 3-5 minutes. The duration of the introductory stage of a physical training lesson must be the same. It usually starts with walking coming to running. Then they start jumping and doing generally developing exercises of dynamic character which mobilize the functions of cardiovascular system, breathing, and thermoregulation. Blood transporting function - transfer of oxygen to working muscles and tissues is strengthening.

If they have to master or do complicated coordinated moving actions, the introductory stage includes similar exercises.

In the result accuracy, coordination, and speed of moving reactions of different complexity during the lesson increase. The state of psychophysiological functions and effectiveness of doing cyclic and acyclic exercises improve.

But the warm-up not always should be regulated by this time. For example, we need to prepare a young man’s organism for hard exercises in weightlifting section, in this case the warm-up must be much longer. Sports practice indicates that the duration of a similar warm-up may reach 20-30 minutes.

By the end of the warm-up students’ CR should not exceed 140-160 bpm. One minute before the major training or major part of the lesson trained people’s CR may be 100-110 bpm, those who do not do exercises regularly have 110-115 bpm.

The pause after the warm-up is determined by its content, intensity, duration, level of moving preparedness and functional state of students. The interval in most cases is 3-15 minutes.

In conclusion, we will emphasize that the teacher or coach should know physical regularity of the warm-up for more effective planning of studying and training process, increasing the effectiveness of the lessons, improving students’ health, increasing their efficiency. Incorrectly organized warm-up may give a different result.