Heating

Heat is a very common term used throughout the language associated with physical activity. Can not have a PE class, a training session, competition sports activities. Without a good warm-up

The heating can be estimated for different sporting disciplines, according to the objects of each, and the peculiarities of the movements and actions both during sports practice when taken as part of a class of Education Physical and why not when we are working class therapeutic and Physical Education (Health Promotion).
In all these cases the human body has the same members, but may not respond similarly in functional segments. That is why within the specialty sports competition, physical education classes, etc.., According to its objectives, the human organism will present many common responses, and other similar all of its varied manifestations.
During the heating we must remember to prepare the sensor-motor adaptations that every physical activity involves not correspond to the same sex, age, knowledge and development cycles, sexual maturity and intellectual conditions.
The PE teacher, coach, trainer, activism, etc.. They must know or at least information projected to dominate sports and physical activities in which we considered important among others. :
· Bones, joints and muscles, passive members of the movement.
· Activity nervous, nervous tissue and nervous system, the active component system movement, chief organizer of the sensor-motor capabilities of the system.
· Reflex activities and capabilities, coordination.
· Endocrine regulation.
· Networks arterial vascular, venous and lymphatic capillary function.
· Liquid intraarticular synovium, densities and movements, electrolyte balance, hydrostatic pressures.
· Respiration, mitochondria, active transport, gas exchange, oxygen consumption, energy expenditure, heart rate, blood pressure.
· Postural and spatial controls, biomechanics and movement apply.
Warming before any kind either Physical Education or Sports Training, etc.., Have bases in the process more concrete circulatory, thermoregulatory, in creating the conditions for gas exchange, breathing real cellular levels, while ensuring the elimination of non-assimilable or harmful products from the body.

Figure 2. Two Trends.

Figure 3
What should ensure Warming?
• The optimal oxygenation of joint relations.
R peri · Nutrition intraarticular.
Adequate muscular functional capillary ·
· Regularity of arterio-venous hydrostatic pressures.
· Stability in the frequencies of cardiac work.
· Easy and fast recuperative processes.
· Easy intrafasales muscle sensors processes.
· Adequate control of thermoregulation muscle.
· Stability thermoregulatory surface bilaterally.
· Increase of venous and lymphatic return.
Prophylaxis · promote the formation of varicose veins.
Increased functionality · endothelial lymphatic valves.
· Adequate stimulation of vascular smooth fibers.
· Elimination of intramuscular and joint toxic substances.
· Increased functionality of motor units.
Peripheral neurological · Best working demo.
Better dissemination circulatory · articular cartilage.
· Adequate lubrication of joint fluid (synovial)
· Adequate synovial permeability of sinusoids.
Preventing heart · intraarticular.
· Decreased collagen friction joints.
Avoid dispersion · joint collagen.
· Improved relations between the layers of articular cartilage.
· Better joint working demo of collagen.
· Facility in the best direction of movement.
* Reduced the energy consumption.
· Best quality of performance.
Useful Tip
Recall that can be extremely varied and different forms of movement to submit to the human system, particularly the feet and arms: floating in synchronized swimming, in swimming, sprinting or endurance, a strong move in baseball, football, volleyball or during physical exercises in PE class, and so on.
Hence we must bear in mind the need to address the biological preparation of heating, warming itself. All the time and effort you will devote little, if we want the most effective response and harmonious development of the human organism, with the aim not only to reach sports stardom, but to achieve it with greater capacity, potential and organizational efficiency.
We're not wrong when he said: That the training allows the knowledge and mastery of technique and tactics of a sport, that physical education contributes to the integral and harmonious development through physical activity, but the capacity, energy consumption and performance capabilities are indivisible from the heater.

Figure 4. Training Warming.

Figure 5. Heating of Competition.
WARMING. ITS IMPORTANCE AND METHODOLOGY
Concept.
It is the optimum arrangement of the athletes to face the tasks in the training or before a game, as it prepares the body to meet the high demands, avoid injury and ensure effectiveness of the stimuli.
Main Tasks Warming
· .- Includes related muscle relaxation and restoring the elasticity of these.
· Heating and Pre Load .- Includes increased cardiac stroke and minute heart, blood mobilization of deposits, opening of the capillaries, strengthening the pulmonary ventilation and elevation of body temperature.
· Is performed motor lifting techniques and individual tactics and achieving optimum performance capacity.
Psychological Preparation · .- Replacement of a state of excitement for the main tasks, the athlete adapts to external conditions, to acquire a sense of security and scope of the provision of optimal performance
Differentiation Warming
When analyzing the warming, we must consider its purpose, since the heating is performed before the game and that is performed before a training session within the normal frequency, are different. Warming up before a game has a broader content than before a training session before the game because it needs to raise broadly the performance of all the physical qualities (movement and technical skills), while heating in a training addresses alone and often against a requirement and in those two objectives are:
A. Time duration before the game (25 to 35 minutes) for players trained and regularly (35 to 45) for well-trained players.
Volume ratio between the general and specific warm-up for well-trained players (one third of the volume for the general warming) and (two thirds of the volume for the specific heat.)
B. If players have trained well in the tournament and the team has to make juice every day, then you reduce the duration of heating time and expense these apply to special or specific warming, because the reflexes have been reactivated through previous games.
The relationship between the volume of general and specific heat is approximately two thirds of the volume for the general warming of the third volume for the specific heat.
The amount of time for heating in general is dependent upon:
· State team's training.
· Weather conditions.
· Type of competition or tournament.
· Objective warming
As we see, there are two types of heating which have different goals:
General warming
Prepare the body for a great performance available. It can be done with the ball and without it, should use all means of Gymnastics Basic that run at low intensity at first, gradually raising the requirement to implement these. Usually the sweat on the players is a good sign that it has achieved the goal.
Heating Specific
To prepare the player for the first task in training or for specific activities or actions before this game and regularly performs with the ball, but sometimes you have to include the same defensive movements.
Warming content before Game (not standard)
· Exercises for the joints of the knees and ankles and hips.
· Race around the rim of the opponent with minimum speed, making the race with support in the forefoot.
· Exercises for the muscles of the shoulders, arm swing, giving these circular movements, adding exercise to their wrists.
· Carrera normal and short sprint race with the most elevating the legs, buttocks career playing with heels, several sprint events and other variations.
· Gymnastic exercises: flexion and rotation of the trunk (treatment of the spine) rotation of the hips, round the front and sides, and so on. Jumping off in one and both legs.
· Race average speed around the heating area, ending with defensive movements, especially landslides.
Specific content Warming
· Shots under the hoop in motion.
· Shots in suspension.
· Free throws. Between two or three minutes to relax, whether the aim of reactivating the dynamic stereotype of the game itself.
Warming up before the game to be trained as any other element, since he is a part of the competition and when done poorly leads to a clear decrease in performance of the athlete.
The most common errors committed during training are:
Raise the load very quickly and apply a load too low or too high.
The same principles of warming before the game, are also transferable to warm up before training, only that the goals are different, since the tasks of training are so different, that can only be directed to general aspects such as:

· Development of speed.
· Development of resistance to speed.
· Technical and tactical development.
Recommended Methods for Performing Warming
We do have some time to warm-up, no need any special process.
If the session is done in the winter and gymnastics are scheduled to continue, it is more prudent to begin the training unit approved long distance races and then gymnastic exercises, which are generally included in means for the warming.
It is good that the players learn a set of exercises to run one after the other, thus less time is lost in unnecessary waiting or warming to interrupted for any reason.
In winter, we must ensure that more experienced players light running and jumping races between exercises.
Example:
1. Assaults. (Carrera light-jumps)
2. Exercises for shoulders.
The warming in sets of 3 x 3 is effective when dealing with players low level of preparedness.
The use of technical exercises only when there is little time for heating, this is often presented to us for any reason when we reached the area of play:
Example:
1. Transport dribbling individually.
2. 1 x 1 in the middle ground, with passive defense.
3. Tire under the hoop in motion.
4. Jump shot after dribble.
5. Passes jumping in pairs (facing each other).
6. Free throws.
In practice the massage is also used for heating, as a result of rubbing the surface of the body and muscle movement, they loosen and relax and expand blood vessels, being more economical to supply blood to the muscles . Undoubtedly, the two are useful to the athlete, but bear in mind that massage can not replace the heating is carried out through physical exercise.
Usually it is an advantage to make use of massage in the dressing room before the practice session or game before active warming. If the computer does not have a masseur, it is best that a doctor shows them to the athletes about some methods to apply these self-massage.
Some players rub their legs with liniment and a characteristic feature of these masaj4es is that in a few minutes after rubbing the skin surface is heated, the player feels subjectively as if all muscles were hot, this method is useful in time cold, because it heats the body surface.
Special Heating Methods Used for Special Conditions
Travel .- Before the game there is insufficient time for a natural relaxation to release members of stiffness caused by travel.
· If the team travels by bus: Players should make an active walk about 400 meters or 500 after one hour. If the team travels by air in their own country there should be no problems.
· Trip length: When a trip is longer and arrives shortly before the game, it is recommended that athletes not sitting here constantly, but must stop from time to time and walk a few minutes.
The trip by rail is much more convenient to travel by bus, baloncsestistas you can stand and walk during your trip, get off at stations on and off for longer stays combined with relaxation exercises and gymnastics.
Other situations that may arise are the short time between arrival to the city and the juice of the game itself, players must strive to change her wardrobe, among other duties.
Tasks Warming
Relaxation
· Muscle relaxation.
· Reinstatement of optimal muscle elasticity.
Heating and Pre Load
· Increased stroke and cardiac output.
· Mobilization of blood reservoirs.
· Opening of capillaries.
· Strengthening pulmonary ventilation.
· Elevation of body temperature.
Regulating Motor
· Elevation of individual technique.
· Achieving a high-capacity performance and recreation.
Psychological Preparation
• Create a state of excitement and concentration for major tasks.
· Will adapt to external conditions
• Create a sense of security.
• Create a high performance available.

Figure 6. Methodological Considerations.