Download warm-up in karate

WARM-UP IN KARATE
Warm--Up in Traditional and Sport Karate:
Warm
Why To Do?
How To Do?
That Is The Question!
Branimir “Bane” Stevovic
Learning, Developing and Applying Karate
Skills will Involve:
Training Methodology
Distance
Timing
Control
Reaction Time
Responsibility of Athlete
Responsibility of Coach
Competition
Things to keep in mind during practice:
• Progress
P
in
i training
t i i
requires
i
a strong
t
opponent.
t
• The stronger the opponent is the better the progress in
training will be.
• The better the opponent is the better the performance in
competition will be.
• To make technique work in training there must be no
false attack and no false defense.
• Every effort must be just like in a real competition.
• Realistic psychological as well as physical response
patterns are necessary for successful training.
training
“Success in training lies not in what you do but
in how you do it
it”
Dr. M.V. Stricevic
• Training produces adaptation of the body systems
as a response to the type of physical stress.
• Response
p
of body
y systems
y
are specific
p
to the
stress from exercise.
• Body adaptation is an integral part of
the p
pre-requisite
q
for execution of Highg
end performance of the skill.
Effect of Training
g on
Body System
Time to
Adapt
Outcome
Blood: RBC &
Plasma
1 year
Increase in RBS
& Plasma
Skeletal Muscle
3-5 years
Muscle
Hypertrophy
Cardiovascular
System
5-7 years
Increase in Size of
Ventricular Chamber
Skeleton: Bones
& Joints
7-10
7
10 years
Osteogenesis
12-15 years
Adaptation to
Exercise
Central & Peripheral
Nervous System
• Exercise will leave
an impact on the
human body
specific to the type
of stress exerted as
a form of work load.
• The speed by
which body
adaptation will
occur is different for
different body parts
as shown here.
• The most
significant
benefit of
exercise is an
increase in blood
volume which will
take place within
one year of
practice.
Responsibilities of Coach
and Athlete as related to
Performance
• Reduction in Purpose Drive will
impact:
• Determination
• Perseverance
• Vigor
• Reduction
R d ti
in
i Purpose
P
Drive
D i is
i for
f
the ATHLETE the most
preventable factor in failed
performance
• Reduction in Purpose Drive is for
the ATHLETE the most
difficult factor to control
Role of coach in shaping
p g up
p
Purpose for athlete to
exercise is important BUT
limited.
Content:
Functional Values of WarmWarm-Up
Obj ti One
Objective
O
To Ensure Effective Recovery
Objective Two
To Increase Body Temperature for 2 Degrees of Celsius
To Ensure Effective Enzyme Reaction
To Support Effective Training
To Elevate Functions of Sympathetic Nervous System and Adrenal Medulla
Objective Three
To Gradually Breakdown Carbohydrates To Provide Energy for Exercise
To Promote Vasodilatation of Blood Vessels in Working Muscles
To Increase Heart Rate to 120 to 140BPM
To Gradually Increase Respiratory Rate and Minute Ventilation
Objective Four
To “Remind” Cerebellum on Its Function
To Focus on Muscles to be Stressed in Training
To Select Type of Training: Continuous vs.
vs Interval training
Educational Values of WarmWarm-Up
Role of BunBun-Bu
Bu--Ryo
Ryo--Do and Sensei in Teaching Students More Than Just Karate Skills
Medical Values of WarmWarm-Up
Possible Adverse Effect of Exercise on Electrocardiogram of Athlete
Warm--Up - Summary
Warm
Objective One: To Ensure Effective Recovery
By fare
fare, the most important role of Warm-Up
Warm Up is to
ENSURE EFFECTIVE RECOVERY!!!
Physical Performance (training) result in following:
• Energy will be
expended
• Physical work
will be done
•
Warm-Up is the first part of correctly
executed training session.
• End-product
E d
d t off
metabolism will
accumulates:
Lactic acid
Hydrogen
(H) CO2
Blood in
urine
OPTIMUM RECOVERY IS ENSURED BY PROPER WARMWARM-UP!!!
Objective Two: To Increase Body Temperature for
2 Degrees of Celsius
• Exercise release energy which is used in two ways:
a. To increase body temperature
b To stimulate
b.
stimulate-speed-up
speed up enzymes
enzymes-metabolic
metabolic reactions
For each degree of Celsius metabolic rate - function of
enzymes will increase by 13 to 15%, bringing total of 26%
to 39% increase in metabolism during Warm-Up!!!
Objective Two:
To Increase Body
Temperature for 2
Degrees of Celsius
After 10 minutes of
Warm-Up running speed
on 100 meters increase
by 3 to 4% - resulting
in running faster for
0 to 0.6sec.
0.5
06
After 10 minutes of
W
Warm-Up
U running
i speed
d
on 400 meters increase
by 4 to 6%. - resulting
in running faster for
1.5 to 3.0sec.
Objective Two: To Ensure Effective Enzyme Reactions
Enzymes are to some degree energy specific:
Anaerobic exercise - require faster release of enzyme
resulting in fast release of large amount of energy. This is seen
usually in Interval Training - Competitive Athlete
Aerobic exercise - require slower release of enzyme
resulting in slower release of small amount of energy. This is seen
usually in Continuous Training - Non-Competitive
Athlete
Proper WarmWarm-Up set this process in right direction!!!
Objective Two: To Support Effective Training
WARM-UP: KNOW YOUR AUDIENCE
• Create Warm-Up to meet the needs of students:
– Younger/ trained athletes: can start with high intensity muscle
contractions
t ti
such
h as ffastt pace running.
i
– Older/less trained: gradual increase of intensity and body temperature
FOCUS ON MUSCLES THAT WILL BE
USED DURING THE TRAINING!!!
Objective Two: To
Support Effective
Training
Use of large
muscle
groups with
RAPID
increase in
intensity
Use of large
and medium
size
i muscles
l
groups with
GRADUAL
c ease in
increase
intensity
Objective Two: To Elevate Functions of Sympathetic
Nervous System and Adrenal Medulla
Neurophysiology of Arousal
The Central Nervous System
Structures Controlling Arousal
Adrenal Medullae and Stress
Response:
Pair of Adrenal Glands, ONE on top of each
kidney,
y, which are innervated by
y the
Sympathetic Nervous System.
When STIMULATED by the SNS the
Adrenal Medullae release EPINEPHRINE
and
d NOREPINEPHRINE into
i t bl
bloodstream.
d t
Bloodstream carries Epinephrine and
Norepinephrine towards tissues of the body
that are innervated by the Sympathetic
Nervous System stimulation.
Objective Two: To Elevate Functions of Sympathetic
and Adrenal Medulla
Adrenal Medullae and Stress Response:
Effects of Epinephrine and Norepinephrine last
FIVE TO TEN TIME LONGER than the direct
effect of Sympathetic nerves because IT WILL
TAKE LONGER TO REMOVE BOTH
HORMONES FROM THE BODY (Guyton, 1991).
Epinephrine has GREATTER EFFECT ON
THE HEART
Norepinephrine GREATTER EFFECT ON
THE CONTRACTION OF ARTERIES
((Vasoconstriction)) OF THE SKELETAL
MUSCLE.
TOTAL EFFECT OF SYMPATHETIC INNERVATION
AND ADRENAL MEDULLA ON THE BODY IN
MASSIVE WAY IS SEEN DURING STRESS RESPONSE
IN CASE OF FIGHT OR FLIGHT RESPONSE.
Objective Three: To Gradually Breakdown Carbohydrates To
Provide Energy for Exercise
Energy for mechanical work - exercise come from breakdown of
Adenosine Tri-Phosphate (ATP)
Energy from breakdown of carbohydrate, lipids and proteins is used to
restore deposits of ATP to do more work.
To breakdown carbohydrates enzyme called Phospho-Fructo-Kinase
(PFK) is required.
In resting muscles children
have same amount of PKF
compare to adults BUT PKF
in children is not
functionally effective before
age of 15 years.
years
Because of PFK
functional deficiencies in
children frequent change
of exercise is required in
children compare to
adults.
Objective Three: To Promote Vasodilatation of Blood
Vessels in Working Muscles
During exercise body need more blood in circulation compare to resting stage.
Blood flow in the muscle is in proportion to the degree of physical stress.
At rest in average 5 liters of blood actively flow in the blood vessels.
During Exercise additional 500 cc of blood will be brought in active
circulation from the storages mainly in skin, heart, liver, spleen and abdominal
region.
Work
o of
o Dr. Vojin
oj Smodlaka
S od a a and
a d Dr. Milorad
o ad V.
Stricevic in 1969 using radioactive technetium
demonstrate that additional blood is moved in
circulation from different organs as follow:
50cc from spleen
50cc to 100cc from heart
75cc from liver.
To accept this additional blood volume gradual
vasodilatations (opening) in working muscle
need to occur.
SELECTIVE AND GRADUAL VASODILATATION
WILL INSURE FASTER AND MORE EFFECTIVE
RECOVERY FROM EXERCISE!!!
Objective Three: Increase Heart
Rate to 120 to 140 BPM
There are two main reasons for
looking to achieve heart rate of 120
to 140 BPM:
O
One:
Ph i l i l Reason
Physiological
R
- As
A
exercise progresses and heart rate
gradually increases, the heart
begins to pump more blood with
each contraction. This volume of
blood is called Stroke Volume (SV).
SV will increase up to HR of 120 to
140 BPM which correspond to about
40% of MaxVO2 uptake.
Two: Functional Reason - HR of 120
to 140 BPM correspond to rise of
body temperature for about 2 to 2.5
Celsius and appearance of sweat on
the forehead SIGNALING end of
Warm-Up.
Objective Three: To Gradually Increase Respiratory Rate and
Minute Ventilation
Main role of Respiratory System is to deliver oxygen to working muscle and to
remove CO2 from the body - end product of metabolism.
If respiratory System cannot keep-up with body demand
for O2, athlete will experience difficulty from the
beginning of exercise.
Breathing difficulty will persist through training and will
impact both training and even more recovery.
Objective Four: To “Remind” Cerebellum on its Function
There are 3 major components of brain that participate in exercise:
1 Brain Cortex: Outside part of the brain that participate in cognitive
1.Brain
functions including voluntary execution of techniques. Memory is
part of cortical functions. Warm-up has limited or very little influence on
these functions
functions.
2.Cerebellum: Back part of the “brain” that participate in execution
of fast or BALISTIC movements. Engrames (lower level of memory)
is way that Cerebellum functions. Warm
Warm-up
up has STRONG influence on
these functions - Movements “Remind” cerebellum how to do things!!!
Brain
Cortex
Brain
Cortex
Cerebellum
Cerebellum
Objective Four: To “Remind” Cerebellum on its Function
There are 3 major components of brain that participate in exercise:
3.Basal Ganglia: Inside part of the brain that participate in
execution of slow or REMP movements. Memory has very limited
role in Basal Ganglia
g functions.
Warm-up has limited influence on way that technique is executed BUT
has all the influences in providing energy for the technique.
Basal
Ganglia
Basal Ganglia
Objective Four: To Focus on Muscles to be
Stressed in Training
If main part of training is focused on kicking techniques exercises
such as these can and should be used during the Warm-Up.
No kicking techniques should be seriously practiced before hip flexion,
flexion
extension, abduction and adduction are stressed during Warm-Up.
Objective Four: To Focus on Muscles to be Stressed
in Training
If main part of training is focused on Punching-arm techniques
exercises such as these can and should be used during the Warm-Up.
No punching or arm techniques should be seriously
practiced before shoulder flexion, extension,
internal and external rotation as well as abduction
and adduction are stressed during Warm
Warm-Up.
Up.
Objective Four: Select Type of Training: Continuous vs.
Interval Training
There are mostly two types of training used in karate:
Continuous Training
Interval Training
g
Regardless what type of training will be used, Warm-Up needs
to proceed in its natural way and must achieve its main objective.
Continuous Training is used more in Traditional Karate, while Interval
Training is more popular among Sports Karate competitors.
Objective Four: Select Type of Training: Continuous vs.
Interval Training
Using telemetry ECG to asses heart function and cordless spirometry to asses
lung functions. Dr. M. V. Stricevic in 1970’s monitored more than 100 athletes
during both Continuous and Interval Training and concluded that:
Interval Training which use high intensity work follow by lower intensity part
called Active Rest (Dr. M. V. Stricevic) is more suitable to develop explosive
power and Continuous Training which use lower intensity of work load that
persists through most of the training is suitable for recreational athlete.
Time in Minutes
Educational Values of Warm
Warm--Up
Unique to the Traditional Karate
philosophy is the persistent desire to
seek PERFECTION of techniques,
PERFECTION of fighting
g
g strategies
g
and PERFECTION of character.
Emphasis on combining intellectual
learning
g (Bun
Bun)) with p
physical
y
learning
g
(Bu
Bu)) in one (Ryo
Ryo)) to be a way of life
(Do
Do)) is reason that Warm
Warm--Up MUST
be viewed to be as important as
any other
th partt off ttraining.
i i
To some degree, Sports Karate is
attempting to keep these values as
part of its own training and
competition philosophy.
B
Bun
Bu
Ryo
Do
It is STRONGLY SUGESTED that these unique components of karate be
taught to students from the first training and from the first part of of
EACH training what should be Warm
Warm--Up.
Educational Values of Warm
Warm--Up
Unique
q to Traditional Karate is
for leader to be called SENSEI.
B
Bun
Meaning of word SENSEI IS NOT
coach, IS NOT trainer
BUT TEACHER!!!
Bu
Two more ingredients of
Traditional Karate are:
1. DISCIPLINE
2. RESPECT.
Ryo
It is responsibility of every TEACHER (Sensei)
to provide learning environment in which
martial art skills will be used to develop
discipline, respect and above all self-respect,
self-confidence and self-esteem.
Do
It is STRONGLY SUGESTED that these unique components of karate be
taught to students from the first training and from the first part of of
EACH training what should be Warm
Warm--Up.
Medical Values of Warm-Up
Telemetry Electrocardiography can be
used
d to
t study
t d response off heart
h t to
t
stress of exercise.
Going from rest as shown in ECG - A it is
expected that during exercise only rate
of contraction will increase ECG - B.
A
B
Medical Values of Warm-Up
What is NOT EXPECTED is to find different types of ST Segment changes (ECG - C
representing
ti
ST S
Segmentt elevated,
l
t d ECG - D representing
ti
ST Segment
S
t depressed).
d
d)
Some of these ECG changes indicate that the heart is working under the stress and
with INSUFICIENT blood supply - Condition known as Cardiac Ischemia.
Even more,
more it is not expected to find changes such as one in ECG - E which is
actual ECG of member of National Karate Team competing in World Championship
in 1974!!!
Work by Dr. M. Stricevic in 1970
1970’ on variety of athletes including members of
national team performing test on treadmill WITH and WITHOUGH Warm-Up
demonstrated that number of otherwise healthy individuals will show ST Segment
depression if they are pushed to greater intensity WITHOUGH proper Warm-Up.
MAKES SENSE TO WARM-UP TO PREVENT POSIBLE PROBLEM !!!
B
E
CA
D
General
Summery
Warm Up
Practical
Overview
•Use large muscle groups to raise
body temperature for 2 to 2.5
Celsius
• At the end of Warm-Up heart rate
should be between 120 to 140 BPM
•Don’t
Don t overcomplicate – main
objective of warm is to warm-up
the body
•Employ ONLY non-karate skills to
achieve main objective
•Time to complete warm-up should
be between 5 – 10min long
•Incorporate stretching not
flexibility exercise
•All
All major
j joints
j i t and
d muscle
l groups
should be engaged
•Exercise should be appropriate for
th ability
the
bilit off the
th individuals
i di id l
•Benefits created by the warm-up
will last approximately 15 min.
Unique to
Child
Children
Summery
Warm Up
Practical
Overview
•Children are not scaled down
adults - Because of that they
need specific type of Warm-Up
•For CHILDREN an element of
fun should be incorporated
even in Warm-Up exercise
• For CHILDREN Incorporate
games while engaging large
muscle groups and major joints
• Exercise that include vertical
coordination should dominate
Warm Up
Warm-Up
• Exercise that displays
children’s impressive flexibility
should be used to stimulate
children to do their best
EFFORT
•For CHILDREN Post Warm
Warm-Up
Up
is to incorporate non karate
skills unlike with adults
How to
B i
Begin
Summery
There are three different ways to
begin
g warm-up
p exercises:
Warm-up exercise begin with
the lower extremities
Warm up exercise begin with
Warm-up
the upper body
Warm-up exercise begin with
the trunk
Warm Up
Practical
Overview
How one will begin
g
Warm-Up exercise is not
as important as HOW
ONE WILL END WARMUP exercise !!!
Ending is more important
than the beginning!!!
Bibliography
Assmussen, E, and O. Boje: Body Temperature and Capacity for Work, Acta Physiol. Scand., 10:1, 1945
Muido L,: The influence of Body Temperature on Performance in Swimming, Acta Physiol. Scand.,
12:102, 1946
Smodlaka, V. and M. Stricevic: Size of the Spleen in Well-Trained Endurance Athletes: Athletic Spleen.
American College of Sports Medicine
Medicine. Toronto,
Toronto Canada,
Canada 1971
Smodlaka, V. and M. Stricevic: Heart and Spleen Size found Decreased after Exercising. American
College of Sports Medicine and the Canadian Association of Sports Science. Toronto, Canada, 1972
Stricevic, M: Cardiovascular Response to Karate Practice and Competition: Telemetry
Electrocardiography. Medical Congress Held in Conjunction with First Torneo Continental de America
de Karate Do, Mexico City, Mexico 1974
Stricevic, M: The Necessity of a More Comprehensive Medical Clearance Examination for Youth Sports
Stricevic
Programs. NYSAHPER, Concord Hotel, Kiamesha Lake, NY 1977
Davies, C.T.M., and K. Young: Maximal Power Output in Relation to the Contractile Properties of the
Triceps Surae in Man, J. Physiol., 325:51, 1982
Stricevic, M: Karate Martial Art and Sport Vol. 7. Library of Congress Cataloging in Publications Data,
First Edition, 3-12;80-82, 2004