Warm-up Activation Program Design Based On Functional Demand

Preparation activities are the beginning of all sports,preparation activities can be divided into psychological preparation activities and physical preparation activities from the macro level,psychological preparation activities are designed to achieve a suitable state of mind and emotions through a certain psychological adjustment method,and physical preparation activities are to achieve the best state of the body through certain physical practice means,that is,the warm-up activation link of this article.The process of formal training and competition requires the body to mobilize a large number of neuromuscular and organ enthusiasm cooperation,warm-up activation as an important part of training and competition,through a series of methods and means to adjust the physical state,in the prevention of sports injuries,adjustment of training state,improve excitability,assist in psychological preparation,improve subsequent exercise ability and other aspects are of great significance,this paper aims to warm up activation program for diverse,targeted design.And in the design of warm-up means,where to start,what principles as guidance,design concepts and principles are,etc.,need a guiding ideology as a basis to guide the design of the program to make it reasonable,feasible,therefore,this paper to the perspective of functional appeal,in balance,specialized,advanced,superimposed four dimensions of a series of warm-up program design,the design process will be warm-up activation according to the body 12 divided into five links: soft tissue activation,core column activation,dynamic stretching,Neuromuscular activation,special action preparation,in the scheme design of each link,it is necessary to make it reasonable according to the guidance of functional appeal,use the four principles of functional appeal to guide the five stages of warm-up activation,design the action combination of each link and explain its value function and appeal embodiment,and explain its action steps,combination selection,change mode,etc.,which is the theme of the research design of this paper.The design results of each link are as follows:1.Soft tissue activation: the soft tissue activation scheme under the balance function appeal is macroscopically reflected in the balance between the upper and lower limbs,the front and the back side,the left side and the right side,and the microscopic reflection of the large muscle group and small muscle group at the muscle level,the balance of each component muscle of the muscle group,etc.,and the program under the special appeal points to the pain muscle group,fatigue muscle group,and muscle group required for the competition;The advancement is reflected in the progression of the difficulty of the action carried out in order to enhance the activation feeling,and the superposition generally refers to the load superposition,which is rarely reflected in the soft tissue activation part.2.Core column activation: the core column activation scheme under balance is balanced from different directions such as the front abdomen,the back of the back of the core area,and the left and right sides;The specific appeal points to the core endurance,stability and explosiveness;The advanced step strengthens the activation effect of the core by changing the action support point,support surface,torque,speed,etc.,and the superposition appeal enhances the degree and range of muscle recruitment by applying elastic bands to superimpose resistance,and applying barbell pieces or dumbbell pieces and other superimposed weight-bearing methods,thereby increasing the intensity of activation.3.Dynamic stretching: the dynamic stretching of the balance appeal is reflected in the dynamic stretch balance of the joints and muscles of the overall pillar;Specially reflected in the dynamic stretching of a certain part,the advanced increases the difficulty of the action by changing the support mode or direction of the action,the number of supports,etc.,so as to strengthen the activation of the core part;Stacking is achieved by stacking weight and resistance with the help of certain instruments.4.Neuromuscular activation: the neuromuscular activation scheme of balance function appeal is designed from two aspects: limb displacement distance and spatial orientation balance;It specifically points to the nervous system,to the muscular system,and to the neuro-muscular transmission;Advanced through the change of the direction of advancement and the structure of the action on the basis of the original action;The superposition is mainly carried out by applying elastic bands to superimpose resistance.5.Special action preparation: the special movement preparation of balance appeal is reflected in the balance of the physical abilities required by each in different projects;Advanced: Through specific examples,design multi-dimensional action changes to make activation step by step;Overlay uses weight or external resistance to superimpose on the original action to make the body obtain a stronger proprioception,so as to obtain efficient activation.6.Application of warm-up program: There are a variety of alternative action means in the classification design of warm-up activation program,practitioners can choose the means suitable for their own exercise ability according to their own needs for application,and select the corresponding action content in each link to form a complete set of warm-up program for their own use.