Awareness of safety aspects Essay Example for Free

Awareness of safety aspects Essay Safety aspects, in relation to environment and equipment, include checking the area you are about to do your activity in, i.e. if youre are going to play football, check there is no dangerous items such as large stones or glass on the pitch and to also check the equipment you are going to use to do your activity, to make sure it is all safe and provides proper protection, for example if you going to play football, check your football and goal posts if they are all in good condition, and ware adequate protection, for the game such as shin pads. We need to warm up for several reasons. One is to prepare mentally for the exercise we are about to do and to get our minds in the correct state to carry out the necessary physical exercises. The other is to warm up physically, to stretch the muscles so they are not all tensed up when we go to do physical activity. This makes our bodies a lot more flexible and a lot more prepared for a game situation. It is necessary to warm up the different muscle groups. For example, warming up your biceps and triceps by reaching for your toes and also warming up your hamstrings by doing squat thrusts to warm up your muscles. You should aim to warm up different muscles at different intervals, so as not to warm up your upper-body muscles all in one go whilst leaving out your lower-body muscles. First, for my warm up we will jog around the gym doing around 5 laps and while jogging around the gym I will be shouting out things i.e. left hand down, right hand down, get down and do 10 press ups and so on. After we have stretched off properly I will play a game called bull dog this game is really easy to play and enjoyable as well so how you play is two people (bull dogs) have to stand in the centre of the gym and shout out one of the persons name and what the person does is shouts out proper loud bull dogs so every one has to go from one end of the gym to the other without getting caught and if you do get court your a bull dog as well so this means that the last man standing wins. This game is good for warming you up because it includes a lot of running in the game. There are three phases to a warm up and they are  Pulse raiser: The aim of the pulse raiser is to elevate the heart rate and respiratory rate by doing light physical activity. This increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch. Stretches: Stretching is one of the most critical parts of the Warm Up and of my performance. A more flexible muscle is a stronger and healthier muscle. A stronger and healthier muscle responds better to exercise and activities and helps prevent athlete injury. Before sprinting I stretch for up to 7-12minutes.Bend both knees and put the soles of your feet on the floor to begin.  Leaving one leg bent, straighten the other leg and hold either, behind the thigh or if you are flexible behind the calf. Ensure the flats of your feet remain in contact with the floor at all times  For that additional stretch gently push the flat of the foot out in front of you into the floor.  Hold this stretch for 15 30 seconds and repeat on the opposite side. Gluteus Stretch Performed in a supine position. Lie flat out and bend your knees, placing the sole of your feet on the floor. Take leg (a) and place one foot on the knee of the opposite leg (b). Reach through the gap and around the outside of the leg (b), which is bent and on the floor, pull the leg in as far as, is comfortable. Feel the stretch in the buttocks of leg  Hold this stretch for 15 30 seconds  Gluteal stretch  Sit upright with your legs stretched out in front of you. Bend one leg (a) and place it over the top of the straight leg (b). Put the sole of the foot of leg (a) on the floor and hug the knee towards the chest. Feel the stretch in the buttocks on the side of leg. Hold this stretch for 15 30 seconds. A quadriceps stretch- flat on the floor  Lie face down, with your body in a straight line. Bend one leg aiming to put your heel on your buttocks.  Take hold of the ankle and relax in this position. To increase the stretches push your hips into the floor  Hold this stretch for 15 30 seconds  quadriceps stretch performed in a standing position  Ensure your supporting leg is slightly bent and use a wall for support if necessary. Bend your knee and take hold of the ankle of the leg, gently pull the ankle towards your buttocks. Keep your knees together and your head in line with your spine whilst performing this exercise.