C2 Adapting a warm-up for different types of participants and physical activities


Warm-ups should be adapted for: • diff erent types of participant • diff erent types of physical activity.


Intro


How have your own warm-ups have changed since you were younger?


Adapting warm-ups for diff erent categories of participant


Examples of types of participant include: • people of diff erent ages: * Primary school age (5-11) * Adolescents (12-17) * Adults (18-49) * Older adults (50+)


• people with disabilities • people with health conditions • people with diff erent activity levels. There are a few ways we can adapt warm-ups.


Vary intensity


For some people, a standard warm-up is too intense. Instead of preparing them for exercise, it risks injuring them instead.


For lower intensity warm-ups:


• Perform warm-up exercises at a slower pace.


• Include breaks between diff erent warm-up exercises.


• Have fewer repetitions of the same exercise.


Suitable for: primary school age and younger adolescents, older adults (50+), people with health conditions, and people who are not used to exercise.


For a small number of people a standard warm- up is not intense enough. This is because they are already quite fi t. They need a more intense warm-up to prevent injury during the physical activity itself.


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For higher intensity warm-ups: • Perform warm-up exercises at a faster pace


• Include fewer breaks, or no breaks, between diff erent warm-up exercises


• Have more repetitions of the same exercise Suitable for: adults who are very fi t.


Note that just because someone is in one category it doesn’t mean a standard warm- up for their age is suitable for them. For example:


• A 30-year-old-man might be quite unfi t and lead an unhealthy lifestyle. He would need a lower intensity warm-up.


• However a very fi t 60-year-old-woman would need a higher intensity warm-up.


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