2 Review on Warming Up and Cooling Down in Sport Proceeding Internasional Conference on Sport Yogyakarta, December 12th, 2009
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8roceefrn6of Intemationaf (onferenceon Sport 2009
THE OPENING SPEECH
ON INTERNATIONAL
SEMINAR ON SPORT
DECEMBER rz, eoog-12-28
AT INDOORSTADIUM OFYSU
Assalamu'alaikumwrwb
The honorable speakers,Mr. Prof Dr. dr. James Tangkudung, M.Pd, (Minister of Youth and
Sport), Mr. Kostadin Angelov, (Bulgaria), mr. Toho Cholik Mutohir, Ph.D, (Head of ISORI), Mr.
Lauren (Athletic Coach from France), and Charlotte (Sport Activist, from Netherland),
The distinguished guest
Ladiesand Gentlemen,
First of all, on behalf of the president of YSU, let me express great thank to God (Allah SWT)
gives
who
us opportunities and health, so that we can join this very important international seminar
on development of sport culture toward civil Indonesian society. I do hope international sport seminar
can givesus valuable knowledge and experiences.
Secondly,it is my great pleasantto expressmy warm welcoming to al audiences,especiallyMr.
Prof Dr. dr. James Tangkudung, M.Pd, (Minister of Youth and Sport), Mr. Kostadin Angeloq
(Bulgaria), mr. Toho Cholik Mutohir, Ph.D, (Head of ISORI), Mr. Lauren (Athletic Coachfrom France),
and Charlotte (Sport Activist, from Netherland), who are ready to come this occasionfor sharing all
issueswe are concern. I absolutely expect that this forum forum will be beneficial for all of us, not only
as practitioners, but also as experts.
Thirdly, let me express my thank to the audienceswho are interested in joining this very
important seminar. I do hope that all audiencescan take more advantages,then implement some
related ideas in improving the quality of sport in general, and &e qualrty of sport education for all.
Beside that also want to thank to all members of committees who spent much time in preparing,
organizing, and controlling this event. I absolutely hope that they can have more academical and
managerialadvantages.
l,adies and gentlemen,
Sport is veri important in our life, because,sport can make us be healthy and fresh. Healthy
person can do everything what he/she wants. Healthy person can do more productive result than
others. By having good health, we create more ideas. Late cite rasulullah saying, " lt'aqlus saliim fil
jismis saliim.'
By having awarenessof the importance of sport, we have to practice any kind of sport. Let us
remember rasulullah saylng again: adzdzibuu aulaadakum shibaahatawarimaayata,means that teach
yourkids with swimming and throwing.
Even though the contribution of sport for our health is so clear, but in the fact that most
people are still reluctant to do exercises.As sport community, we have a responsibility to socialize the
sport. How to make a sport as culture? We have to condition by using more effective strategies. First,
physically, we have to prepare various facilities for sport activities. Secondly, economically, we have to
give the user with non-expensive rate. Thirdly, socially, we have to be ready to serve community as
coachesfor any kinds ofsport activities, culturally, we have to develop sport and the culture.
I do hope hat this seminar will have some important result which can be more beneficial for
improving of sport education developbyYSU, especially.
Ladiesand gentlement,
Once again, let me express my gratitude to all audiences,especiallythe honorable speakers
and the distinguished guest, for paying attention. I absolutely hope that this seminar will run well.
Finally, may I officially declare this nternational seminar by saying " Bismillahi rahmaanir rahiim",
mayAllah SWT alwaysbless us. Amien
Wabillahit taufiq wal hidayah.
Wassalamu'alaikumwr.wb
*|t*t
Dr. H. RochmatWahab,M.Pd., MA.
Rector of Yoryakarta State University
In co$ahorationof Facuftyof SportScience'{oglafotrtaSute'University, ,vlinistry of {out6 antsport, ISAKI, In[onaia
(Dean$ontmof SportSciencelFacutty
F___-_--i.-
Srocee[ingof InternationafgonferenceonSport 2009
THE OPENING SPEECH
The honourable, minister of youth and soprt, who is representedby Prof. Dr. dr. James Tangkudung,
the member of minister's experts staffs.
The honourable, head of yogyakarta StateUniversity, Dr. Rahmat Wahab, M.Pd, M.A
The Honourable, head of central board of Indonesian sport bachelor association(ISORI),
Prof Toho Cholik Mutohir, Ph.D
The distinguished guest and the participants of international sport seminar.
Assalamu'alaikum warahmatullahi wabarakatuh
SalamOlahraga...!
It's great pleasurefor me to be given the opportunity to deliver a speechon this international sport
seminar. Let's expressour welcome to our campus.
This international sport seminar is heldbythe cooperation among Sport Sciencefaculty of yoryakarta
State University, Indonesian Sport BachelorAssociationin yogyakarta,Ministry of youth and Sport,
and forum of Deans of sport sciencefaculty in Indonesia.
The theme of this international seminar is "The developmentof sport culture towards the civilization
of Indonesia". Theseday, sport is a social phenomenawhich cannot be separatedfrom its moral and
culture relationship.
The aim of the seminar is at discovering strategicattempts to developsport culture towards the
civilization of Indonesia. This seminar wiil be held on Saturday,tz December2oo9. The spokesmenin
this seminarare:
Prof. Dr. dr. James Tangkudung, one of the expert's staffin ministry of youth and sport. His
presentation
^Kostadin will be about "strategic developmentof sport in-Indonesia".
Angelov, a sport practitioner from Bulgaria. He will deliver a presentation about "the
cotnlcarison study on sloott estabbshment in statesin Asja.
3. Prof. Toho Cholik Mutohir, Ph.D, head of central Indonesian sport bachelor association.His
presentation will discuss"the role of Indonesian sport bachelor associationin the development
of sport in Indonesia."
4. Lauren, an athletic coachfrom France.Her presentationwill be about "sport establishment
systemin France."
5. Charlotte Peeters,a sport activist from Netherlands
1.
Regards,
(
e,,,f
Sumaryanto,M.Kes.
Dean of Faculty of Sport ScienceYogyakartaStateUniversity
'L)nioersity,g6inistryof {outfi an[ Sport,ISO8,!,In[onesia
In coffaiorationof facutty of SportScience{oglafotrta State
(DeanlForumof SportSciencerFacu[t1
Aroceefing
of IntenationatQonference
onSport2009
Sri Sumartiningsih, SemarangState Universlty...............
FormChildHealthy Liuing Behaue
Sriawan,Yoryakarta State University............
15
VoIIegbaIIGame: EmpoweringTheCiuilization
Sujarwo,Yoryakarta State University............
16
Maintain Physical Fitness With Healthy Lifestyle
Sumintarsih,UPN VeteranYoryakarta
....................
L7
Deuelopment Of Social SkiIIsBased.Mini Basketball Game Model To Improue Social
Skilk Motor And Physical FitnessIn Elementary SchoolAge
Supriyadi, Malang State University............
18
Building Tourism And Balinese Culture Through The Deuelopment Of Sport Tourism
Suratmin, GaneshaUniversity Of Education...
tg
GuideForSportTourism
Syarif Hidayat,GaneshaUniversityOf 8ducation.................
20
Strategies ForThe Deuelopment Of Nationalsports Industry
Tomoliyus, Yoryakarta State Universlty...............
2r
Water Gsme ModeITo Increase Child Brauing InAquatik's Learning AndWater
Actiuity
Tri Winarti Rahayu,University Of SebelasMaret..........
22
ExerciseToReduceStressInTheWorkplace
BM.Wara Kushartanti, Yograkarta State University...............
23
Creatiuitg For Sports Manpower
Wasti Danardani, GaneshaUniversity of Education
24
Motiuating Learning To Athletics PIag Method For Basic School Student
Sriawan.Yoryakarta State Universlty...............
25
TeacherCreatiuity In Sport Using For DeuelopmentEarly ChildhoodMotor
Nofli Piri, Manado StateUniversity............
26
Taekwondo: A Practical SeIf DefenseFor Maintening And Empowering Socio Cltltural
JVorms
Devi Tirtawirya, Yoryakarta State University...
27
Rise-OfNouice Phy_sicalEducators Professionaksm (The Emergence Of Lesson Studa)
Herka Maya Jatmika, Yoryakarta State University...
z8
Computer BaseLearring InPencakSilat (ComprehensifLearning Perspectiues)
Nur Rohmah Muktiani, YogyakartaState Univers1ty...............
29
Crushing Gtltural Barriers: Experiencing With Social Sport
Herka Maya Jatmika, Yoryakarta State University...
TheEfficiencgOf "Te_ndanganSabit"TechniquelnPencakSilatKategoiTanding(A
30
BiomechanicaI Analy sis)
Awan Hariono, Yoryakarta State UniversIty...............
students Inuestment Nationalism Through Physical Education And sport
91
Banu SetyoAdi, Yoryakarta State University...
Nutrient Problems Related To Physical Endurance And Work Productiuity
32
Cerika Rismayanthi, Yogakarta State University...
Healthy
Bg Practicing HathaYoga
33
Ch. Fajar Sriwahyuniati, Yoryakarta State University...
FactorsInThe DesignAndlmplementationOf ProgrammesThatWillAttract, Recruit,
34
Retain And D euelop Young Athlete s
Cukup Pahalawidi,Yoryakarta State University...............
35 Practical Strategies To Improue Character Building Throughsports
Dimyati, Yoryakarta State University...............
36 The Difference Of Influenee Between Intermittent Exercise Type I And Intermittent
lxe1cis9 l-aOe lI Toward The Speed, Time Of Reaction,And Anaerobic Threshold.Of
BasketballAthlete
Eka Novita Indra, YogyakartaState University...............
37 lhe-Role Of Physical EducationAnd Sport Health ScienceIn Character Building
EndangSri Hanani,SemarangStateUnivers1ty...............
3B Sport Nutrition For Athlete
Endang Sri Retno & Sri Sumartiningsih, SemarangState Univerity
39 Traditional Game Can Increase FreshnessOf Child Bofi
A. Erlina Listyorini, Yoryakarta State Univers1ty...............
( 4 0 ) Reuiew On Warming Up And Cooling Down In Sport
Tri Ani Hastuti, Yoryakarta State Universrty................
Doping In Sports: OId Problem, New Faces
4r
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Prevehtion Of Coronary Heart,DiseaseRisk With The Tehnis Game
Ahmad Nasmlloh, Yogyakarta State University...'...........
Proposalfor Pre-ServiceProfessionalTeaeherEducation
(A Backward Design Approachfor Critical Curriculum Deuelopment)
Calg Setiauan and Saryono,Yoggakarta State Uniuersifu..
Sport Education: Touards A Community Sport Culture Through School
Agung Wahyudi, Universitas Negeri Semarang...
The Effictiueness Of ConcentrationEnhancementTraining OnStudentsFor Subject
Learning Of The Principle Of Swimming Mouement
Agus Supriyanto,Yoryakarta State University...
Efforts To Boost Teacherprofessionalism To Increase Education Quality
Aris Priyanto, ISORI DIY.............
Reality Sport Science Epistimologg Deuelopment On Institute Higher Education In
Indonesia
Dimyati, YoryakartaStateUnivers1ty...............
Self Efficacg :'vVhat PhysicalEdueation TeachersNeed?
Eunike R Rustiana,SemarangStateUniversity...'..........
The Connibution Of Pedagogical Content Knouledge In PhysicalEducation Learning
For Graduated TeacherOf PJKR Study Program In Year zooz Dan zoo3
Fitria Dwi Andriyani, Universitas Negeri Yoryakarta..'........
TheDffirences Of Effect Of Giuing Loaded Exercise To hnproue Performance Of
Junior Male Lifters In Semarang City
Hadi, SemarangState University..
Physical Education And Sport And Its Contribution To Character Building
Imam SantosaCww, SemarangState University...
Contribution Of TheMuscle StrengthTowardThe SpeedFor Suimming 5o M By
Crawl Stroke OnFemale Swimmer
Tri TunggalSetiawan,SemarangStateUniversity..............
Influence Of Exercise BaIl Bounce Of Yourself And Fiends To Under SeruiceIn The
SepakTakraw GamesOf PPLP Players In Salatiga
Tri Aj i, SemarangStateUniversity............
TheManagement Of Physical Education Facilities
Tri Ani Hastuti, Universitas Negeri Yoryakarta...........
Totuard The Indonesian Football Industries
Komarudin,YoryakartaStateUniversity..............
*Method Of Play' For
Effort To hnproue TheLeraning OutcomesOf Fast Run Through
The SrttdentsIn Grade III SD Negeri r S'ANIBIRATA,CILONGOK, BAIWIMAS
Ngatman,YoryakartaStateUniversIty...............
The Detraining Effects Of Complete Inactiuity
Sigit Nugroho, Yoryakarta State University...
Reuiew Of Sport PedogogA
Andun Sudijandoko,SurabayaStateUniversity..............
Sport Cultural DeuelpomentBased Community
Muhammad Hamid Anwar, Yoryakarta State University...
Paradigm ChangesTo Physical Education Toward Ciuil Society
Komarudin,YoryakartastateUniverstty...............
"Ace Tennis"As One Of TheMethod And SeedingMode TennisSporfs Publicity at
EarIyAge
Ngatman,YoryakartaStateUiverslty...............
LessonStudg To Improuing The Qualitg Of Learning in Kinesiology
Sigit Nugroho,M.Or, YoryakartaStateUniversity..............
Physical And Nutritional therapy for Atletic Training Recouery
Novita Intan Arovah, Sport ScienceFaculty Yoryakarta StateUniversity...
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(Dean$orumof SportScience$acu[t1
Srocee[ing of IntenationatConference on Sport 2M9
REVIE\M ON WARMING UP AND COOLING DOWN IN SPORT
r"ieniil."ton
Yo g g ak o;rta S t st e Uniu ers itg
ABSTRAC?
Warming-up exercise (uarm up) is one part of the beginning of a training program (conditioning
program).Warming-trp exerciseconsisfsof a group exercise(mouement) that is perfor.rnedat the
time to exercise.Warming-up exerciseis expectedto improue athletic performance ind reduce injury
risk.Cooling doutn actiuitg aims to restore the constitution and Mental back to its originil
stqte. Cooling dotun is done by huo kinds of uays of actiueand passiue.
Ke5rwords: Warming up, Cooling doun, Sport
<
Qroceefng
4.
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at tl
ma)(
and
I
exercise
lessons :
extendin
training
with afc
can adjr
plaYwil
tools ar
ImPact
.WARI\
INTRODUCTION
Sufficient warming up before practice or game is a must for athletes.With enough warming
up, we are not prone to soft tissue injury (muscle, tendon, ligament) and we will also look
better. Although warming is already known for many people,but there are still many peoplewho do
not know the benefits.Beforedoing many kinds of sport exercise,we haveto do warming-up first.
Wanqng up is a vglety of physical exercisesto prepare the physical training load greater
intensity. Doing warm up with enoughproportion beforean exercisecausesmusclesto contractletter,
will increaseblood flow, o)iygentransport and the deliverywill multiply. Metabolismwill alsobe much
faster and will get better performance. It will indirectly affect the psychological or mental preparation
which increasesthe confidencethat causesa personin giving his best performancewhen playing.Not
enough warming up can cause injury or risk of injury prone especiallywhen the eiercisJ with
maximum intensity is less,done with no serious,long moves,no coherentor systematic.
After sports or doing exercises,it better to do cooling down down. Cooling d.own aims to
the
lestor.e physicalcondition and stabilizesthe Mental in its original state.Doing cooling down canbe
done in two ways,namely activeand passive.Coolingdown is best done activelyand createa senseof
fun or exciting.
FORM OR TYPE OF \MARMING UP
Warming-up exerciseis one of the basicpart of the beginning training program (conditioning
program) or in teaching physical education (PE).Warming-up exerciseconsistsof a group exercis6
(m-ovement)that is performed at the time to do sports activity or PE lessons.Warming- up exercise
sufficientsto increasethe circulation of blood circulation, increasemetabolism,and improve muscle
elagticity.Exerciseand a good warrn-up are expectedto mobilize the right mental state or condition
fisik, repair the athleteappearancesand reducethe risk ofinjury in training.
Form of warm-up exerciseby MichaelJ Alter (t99g:t6) there are three categories,namely:
1. Passivewarrn-up, that is an warming up exerciseusing special equipment such as the use of
warming up pads (warming up pads),sauna(hot showers).
2. Generalwarrn-ups,q ryarm-up techniquethat is often used in warm-up exercise.This technique
usessomeof the varied movementsand indirectly related to the movementsused in the exercise
itself.Included in this technique is calesthenicsmovement,brisk walking, joggrng and jumping
rope.
3. Formal warm-up (specific warm-up), this warming include movements that mimic the
movementsusedin real sportsactivities,with diminishedintensity Qow).
_ Accordingto the opinion of medical expertsof sport (SadosoSumosatdjono,1995) there are
severaltypes of eacheffectiveas it can raise the rectal temperatureand muscle.Types of warming up
are:
1. Passivetype of warming up that can be done with the help from outside the body such as a hot
waterbath or a hot pillow.
2. Active type of condrrctingwarming- up by muscle activity, such as grmnastics,doing moderate
exerciseand stretching.Warming up can also be done in accordancewith physicaf activity in
sportsthat will be done.
3. Non-specifictype of body temperatureincreasedwith the movementsof large musclegroupssuch
as activeexercisethat is not directly relatedto the componentsof the musclesand nervesthat will
be usedat the time of exercise.
In co[khoration
of QacuttlofSportSciznce'Yogyaforta
Statt'Univeritl,gylinistry
of toutfi antsport, IS}R!, Infonesia
tFacufty
Oean(Forum
ofSportScfunce
214
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2.
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5.
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to parts of the body's musclesand nervesthat will be used
4, Specifictype of warming up is devoted
a weighl lifter would .p""Prt'
Fo"
*;;;l;.
at the time
"canab;1itie1,!:l-"P::-t
from the lightest'
"*u*pl"
a load force
maximum on "fthe gu,,'" .o ft" *u"*dd "p *ittt"u benchpresswith
limits'
andthe load graduallyincreasedto near
exercise,
exercise.passive
From the aboveopinion, it can be concludedthat includeswarrn-up
education
physical
or
sports
before
exercise
g"rr".ul, warming-up
that is active
'series
exercise
""i$;;iht.1n of riovements thatlncludes jogging, extending passive, active or
lessonsin the form of a
oi mbvement that resembles the core
ortendinggrmnastics uta-it followed by a formal activity
taining will be conducted.
can be done
For learning mu-tLial" or topic gamein physicale$ucatiol,.warming-up-exercises
branches
the
of
use
The
tools'
without
and
tools
pf
thu
,tt"
*.,
withaform of play. a'i"iin tfti"
of this
form
the
in
up
"i"r"'i."
Warming
eanadjustso well to ttre iiitroauction of the instruments for students.
of the
benefits
the
to
maximize
teachers
that require
uta
nlavwill provide variety; i;;"d;;
monotonous'
of
"t"uti"ity
habits
exercise
*ur*-up
o?
create different
i""ir'"""Irr^urJ;iA;J,'it;
"hud*r
impactof psychicwill lead a fun atmospherefor students'
WARMINGI.IP BENEFITS
the body temperature
In the study, it aissosiationof hemoglobinfaster and more complete-if
releaseof oxygen
The
work'
muscle
in
active
bJincreased
*il
prr""*
Likewise,th" oria.:tio" ^additional
rises.
muscles (muscle
skeleton
in
the
,oo."" of orrygencontained
-ttt
finm myoglobin, which is an
temperature is
in
body
increase
an
L"p"ti"ti"ing
*"te is also
skeleton)and the fr"uttpendinginan'blogspot'com)'
and
higher.(ww.pemanasan
(n"=e. impulses) and
The increase in body temperature ul'ro u"""i"tated nerve impulses quickly and this also
more
move
person
to
which causesa
;;;";6fttq
increasesensitivity
improvements due pemansan
"f
causeddue to improved coordinfoon. Therefore, the syitem {rngtion
who wiil beginteachingphysicaleducationactivities'
*ry"r"ntf f"r athietesot
"iude"ts
a stimulil to the biood vesselsto widen (dilate) so that adding
also
rir;l;
This temper"t";;
muscles.Otttp. t t go. Microsoft. warming). This mechanismcan
theamountof blood f;;i;th.
exerciseand can reduce the
facilitatethe delivery or rot.tun"es rreed"d-6y'the"muscles during
of lactic acid.
accumulation
of warming up (MichaelJ Alter, rg99:r7) are good,suchas:
Uenefits
lit"
-in.r"u.ing
ir*.
"f
the temperatureor body temperatureand tissues.
i.
;. Raisingttie btood flow through the musclesactive
prepa-rethe cardiovascularsystemoperation'
;: i".r""ri"g the heart rate so asto
bv the bod.{'t
P"l1!:illl
i:, i".t""tG tne level of energv-expended
of oxygenin the hemoglobtn
the
binding
or
exchange
ihe
Promote
;.
the body
6. in"reusi.rgthu ,p""a'ofn"rve signall ordeied movementthroughout
musclescontractand
resiprocilinnervation
ittg it easier
7.
' Improvingefficienl{ i" tfr" pt"J"r, otrnut
relaxmore quickly and efficiently'
8. Increasingphysicalwork capacityof athletes
muscletension
o. Reduce
ability of connectivelongtissue movement(stretching)
i;. ffi;;;ilhe
ii. e"'i""r""ting in bodyconditionof the athleteis psychologrcally
muscle so that it can
Temperaturerise will also reduce the internal protoplasm kekelan
contractfaster and harder if
the mechanical*Jffi"i*.y o1-9r"1" "o,,tl.u"tion' Tie musclescan
improve
c,anprevent
a little *"t"-ti"gsiaaripada muscle temperature. Adequate yarping .up
ilu"i.-p.tuttr"
on
depends
elasticitv
tissue'Muscle
and other coniective
t"jd;,f*u""t",-t"nJ;;;Gil;;ft
of
amount
the
thedecrease-.of
muscles,
cold
ttre
in
So,
whetheror not enougnbl;;a'irr"ttit muscle.
also
are
ligaments
and
tendon
bloorlthat is more r"r""plUi" io injury than a ilot muscle.Flexibility
temPerature.
bY
highlyinfluenced
THE INTENSITY AI{D THE DT]RATION OF WARMING I.]P
on.the physical
The intensity and duration of warming up is very ildividual depending
ordinary people
jos.cttg
for
is
enough
with
up
;;"fig
r5 minutes
abilitiesof athletes.nor.
the
beginning of
g"a
in
"ru*pt"
tft""*uit"ittg-,tp i; enoughor not
butnot enoughfor a atlet. The easiestway to
environmental
normal
at
Celsius
It usually o""or" at body te*p"ratrre rises r-z d'"giu"t
perspiration.
or over-perforrnance' it can be
conditions.Athletes should be aware, if the warming- up too leavy
andit's becausetoo tired.
rcduced
adjusted-toth-gbranchesor
In everyUrun"i"r J rpott, drlytiol of warming up should be
not too long distancewith a
is
time
U" taken into accoluniwhen
number.Therefore,*";i";-"irfto"fa
lt inistryof (outfran[Sport,IS)Q'!, In[onesil
{oglafutrtaState'Unfuersitl,
of f acuftyofSportScience
Inco{kSoration
215
Qacuttl
ofSportScience
Dean\orum
cProceeding
of Internationaf Conferenceon Sport 2009
practice' It is considering the body temperature returns to normal
after the rest about 45
Basedon those statements,it can be concluded.that in essencewarming
exercisesconducted
intensive enough to increase body temperature resultin! in
s*eating, but do not do too much
warming- up causingfatigue.In cold weather,exercise*"rtiirrl-up
can be done more intensivelv.
trffa:j.
THE PURPOSE OFWARMING-UP EXERCISE
In all types of exercisethat the first absolutething to do is warm-up
exercise.This should not
be taken lightly becauseit has a-very important goal ird may be
u a"i"t-i"""i-of
whether you
continueto learn a sport or otherwise.
The goalsinclude warrn-up exercise:
1' To preparethe physicalor mental condition,the relaxedatrnosphere
of the trainin gzone(training
zone)
2' To preventthe occurrenceof.sportsinjuries, both physicaland psychological
injuries.
g. To
eliminate
the
kink
in
the
muscles u"a' joiiG.lffi.pr*uoa*q*a
pendinginan.blogspot.com)
EXERCISE INSTRUCTIONS OF WARMING UP
. - warm-up exerciseshould be done seriouslyand there is emphasisor specifications.In order
to achievewarrn-up exerciseobjectives,then the exercisert o"ta f" a,i"" p.op"rri,
1' Perform warm-uP exerciseapproximatelywitf,i" ro-ri-i""tes
"u.rr}v,
without a break
2' warm-up exercise should be done with the moviments slowly,
movements that
tug' warm-up exerciseperformedvery stronglynot_healthyand can "oi*iitr
t"*" r"j"ry,
as sprains,
to-rn muscles,stress on the heart or lungs,ii well as psychological
trauml iiui "uch hinder an
athleteis.
"ur,
3' Warm-up exerciseshould start from gerkan{ight movementtoward heavy movement,
and the
easymovement toward a difficult.
4' Performwarm-up exerciseby moving the upper limbs in successiontoward the
bottom.
COOLINGDO\{rN
Cooling down is a movement intended to restore or stabilize the physical
condition and
Mental' cooling down also means a physical u"luity i" t!r" impiementation
t^ha[is done by relaxing
effect on musclesthat had just used-thLmoy9. general,mui'cles
that had:u.i
move will
!n
experiencea contraction due to exercise'TJh-higi
"""J-trre
i"tu*itl.ntr
- -r aoi"g
J
the effect of
fatigue and musclecontractioncanbe controlledto"normal.
"oorirrt-J;;,
The movementtook the form of thermal movementsrelaxation (relaxation)
which is intended
to relax tensemusclesand psychologicallypreparethe next u"ti"ity.
The time required to perform the
cooling down are also relatively dependenfori eachinaiviaul, uut generally
less than 5-ro%o
of time
training or learning.
COOLING DOWN TYPES
There are two kinds.of coolingdown of coolingdown that are active
and passivecoolingdown.
1' Active cooling down. His movements are pedornied fo;;;a;pl"
bt;;*;s-J;;i;
lnd stretching
before exerciseas the coreof about ro miiutes. I" uddit;; irioi"!
u""""li;;;-d;
in kecil.Bisa
addedintensity by walking with a set of breathto breJh io u" uuct
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8roceefrn6of Intemationaf (onferenceon Sport 2009
THE OPENING SPEECH
ON INTERNATIONAL
SEMINAR ON SPORT
DECEMBER rz, eoog-12-28
AT INDOORSTADIUM OFYSU
Assalamu'alaikumwrwb
The honorable speakers,Mr. Prof Dr. dr. James Tangkudung, M.Pd, (Minister of Youth and
Sport), Mr. Kostadin Angelov, (Bulgaria), mr. Toho Cholik Mutohir, Ph.D, (Head of ISORI), Mr.
Lauren (Athletic Coach from France), and Charlotte (Sport Activist, from Netherland),
The distinguished guest
Ladiesand Gentlemen,
First of all, on behalf of the president of YSU, let me express great thank to God (Allah SWT)
gives
who
us opportunities and health, so that we can join this very important international seminar
on development of sport culture toward civil Indonesian society. I do hope international sport seminar
can givesus valuable knowledge and experiences.
Secondly,it is my great pleasantto expressmy warm welcoming to al audiences,especiallyMr.
Prof Dr. dr. James Tangkudung, M.Pd, (Minister of Youth and Sport), Mr. Kostadin Angeloq
(Bulgaria), mr. Toho Cholik Mutohir, Ph.D, (Head of ISORI), Mr. Lauren (Athletic Coachfrom France),
and Charlotte (Sport Activist, from Netherland), who are ready to come this occasionfor sharing all
issueswe are concern. I absolutely expect that this forum forum will be beneficial for all of us, not only
as practitioners, but also as experts.
Thirdly, let me express my thank to the audienceswho are interested in joining this very
important seminar. I do hope that all audiencescan take more advantages,then implement some
related ideas in improving the quality of sport in general, and &e qualrty of sport education for all.
Beside that also want to thank to all members of committees who spent much time in preparing,
organizing, and controlling this event. I absolutely hope that they can have more academical and
managerialadvantages.
l,adies and gentlemen,
Sport is veri important in our life, because,sport can make us be healthy and fresh. Healthy
person can do everything what he/she wants. Healthy person can do more productive result than
others. By having good health, we create more ideas. Late cite rasulullah saying, " lt'aqlus saliim fil
jismis saliim.'
By having awarenessof the importance of sport, we have to practice any kind of sport. Let us
remember rasulullah saylng again: adzdzibuu aulaadakum shibaahatawarimaayata,means that teach
yourkids with swimming and throwing.
Even though the contribution of sport for our health is so clear, but in the fact that most
people are still reluctant to do exercises.As sport community, we have a responsibility to socialize the
sport. How to make a sport as culture? We have to condition by using more effective strategies. First,
physically, we have to prepare various facilities for sport activities. Secondly, economically, we have to
give the user with non-expensive rate. Thirdly, socially, we have to be ready to serve community as
coachesfor any kinds ofsport activities, culturally, we have to develop sport and the culture.
I do hope hat this seminar will have some important result which can be more beneficial for
improving of sport education developbyYSU, especially.
Ladiesand gentlement,
Once again, let me express my gratitude to all audiences,especiallythe honorable speakers
and the distinguished guest, for paying attention. I absolutely hope that this seminar will run well.
Finally, may I officially declare this nternational seminar by saying " Bismillahi rahmaanir rahiim",
mayAllah SWT alwaysbless us. Amien
Wabillahit taufiq wal hidayah.
Wassalamu'alaikumwr.wb
*|t*t
Dr. H. RochmatWahab,M.Pd., MA.
Rector of Yoryakarta State University
In co$ahorationof Facuftyof SportScience'{oglafotrtaSute'University, ,vlinistry of {out6 antsport, ISAKI, In[onaia
(Dean$ontmof SportSciencelFacutty
F___-_--i.-
Srocee[ingof InternationafgonferenceonSport 2009
THE OPENING SPEECH
The honourable, minister of youth and soprt, who is representedby Prof. Dr. dr. James Tangkudung,
the member of minister's experts staffs.
The honourable, head of yogyakarta StateUniversity, Dr. Rahmat Wahab, M.Pd, M.A
The Honourable, head of central board of Indonesian sport bachelor association(ISORI),
Prof Toho Cholik Mutohir, Ph.D
The distinguished guest and the participants of international sport seminar.
Assalamu'alaikum warahmatullahi wabarakatuh
SalamOlahraga...!
It's great pleasurefor me to be given the opportunity to deliver a speechon this international sport
seminar. Let's expressour welcome to our campus.
This international sport seminar is heldbythe cooperation among Sport Sciencefaculty of yoryakarta
State University, Indonesian Sport BachelorAssociationin yogyakarta,Ministry of youth and Sport,
and forum of Deans of sport sciencefaculty in Indonesia.
The theme of this international seminar is "The developmentof sport culture towards the civilization
of Indonesia". Theseday, sport is a social phenomenawhich cannot be separatedfrom its moral and
culture relationship.
The aim of the seminar is at discovering strategicattempts to developsport culture towards the
civilization of Indonesia. This seminar wiil be held on Saturday,tz December2oo9. The spokesmenin
this seminarare:
Prof. Dr. dr. James Tangkudung, one of the expert's staffin ministry of youth and sport. His
presentation
^Kostadin will be about "strategic developmentof sport in-Indonesia".
Angelov, a sport practitioner from Bulgaria. He will deliver a presentation about "the
cotnlcarison study on sloott estabbshment in statesin Asja.
3. Prof. Toho Cholik Mutohir, Ph.D, head of central Indonesian sport bachelor association.His
presentation will discuss"the role of Indonesian sport bachelor associationin the development
of sport in Indonesia."
4. Lauren, an athletic coachfrom France.Her presentationwill be about "sport establishment
systemin France."
5. Charlotte Peeters,a sport activist from Netherlands
1.
Regards,
(
e,,,f
Sumaryanto,M.Kes.
Dean of Faculty of Sport ScienceYogyakartaStateUniversity
'L)nioersity,g6inistryof {outfi an[ Sport,ISO8,!,In[onesia
In coffaiorationof facutty of SportScience{oglafotrta State
(DeanlForumof SportSciencerFacu[t1
Aroceefing
of IntenationatQonference
onSport2009
Sri Sumartiningsih, SemarangState Universlty...............
FormChildHealthy Liuing Behaue
Sriawan,Yoryakarta State University............
15
VoIIegbaIIGame: EmpoweringTheCiuilization
Sujarwo,Yoryakarta State University............
16
Maintain Physical Fitness With Healthy Lifestyle
Sumintarsih,UPN VeteranYoryakarta
....................
L7
Deuelopment Of Social SkiIIsBased.Mini Basketball Game Model To Improue Social
Skilk Motor And Physical FitnessIn Elementary SchoolAge
Supriyadi, Malang State University............
18
Building Tourism And Balinese Culture Through The Deuelopment Of Sport Tourism
Suratmin, GaneshaUniversity Of Education...
tg
GuideForSportTourism
Syarif Hidayat,GaneshaUniversityOf 8ducation.................
20
Strategies ForThe Deuelopment Of Nationalsports Industry
Tomoliyus, Yoryakarta State Universlty...............
2r
Water Gsme ModeITo Increase Child Brauing InAquatik's Learning AndWater
Actiuity
Tri Winarti Rahayu,University Of SebelasMaret..........
22
ExerciseToReduceStressInTheWorkplace
BM.Wara Kushartanti, Yograkarta State University...............
23
Creatiuitg For Sports Manpower
Wasti Danardani, GaneshaUniversity of Education
24
Motiuating Learning To Athletics PIag Method For Basic School Student
Sriawan.Yoryakarta State Universlty...............
25
TeacherCreatiuity In Sport Using For DeuelopmentEarly ChildhoodMotor
Nofli Piri, Manado StateUniversity............
26
Taekwondo: A Practical SeIf DefenseFor Maintening And Empowering Socio Cltltural
JVorms
Devi Tirtawirya, Yoryakarta State University...
27
Rise-OfNouice Phy_sicalEducators Professionaksm (The Emergence Of Lesson Studa)
Herka Maya Jatmika, Yoryakarta State University...
z8
Computer BaseLearring InPencakSilat (ComprehensifLearning Perspectiues)
Nur Rohmah Muktiani, YogyakartaState Univers1ty...............
29
Crushing Gtltural Barriers: Experiencing With Social Sport
Herka Maya Jatmika, Yoryakarta State University...
TheEfficiencgOf "Te_ndanganSabit"TechniquelnPencakSilatKategoiTanding(A
30
BiomechanicaI Analy sis)
Awan Hariono, Yoryakarta State UniversIty...............
students Inuestment Nationalism Through Physical Education And sport
91
Banu SetyoAdi, Yoryakarta State University...
Nutrient Problems Related To Physical Endurance And Work Productiuity
32
Cerika Rismayanthi, Yogakarta State University...
Healthy
Bg Practicing HathaYoga
33
Ch. Fajar Sriwahyuniati, Yoryakarta State University...
FactorsInThe DesignAndlmplementationOf ProgrammesThatWillAttract, Recruit,
34
Retain And D euelop Young Athlete s
Cukup Pahalawidi,Yoryakarta State University...............
35 Practical Strategies To Improue Character Building Throughsports
Dimyati, Yoryakarta State University...............
36 The Difference Of Influenee Between Intermittent Exercise Type I And Intermittent
lxe1cis9 l-aOe lI Toward The Speed, Time Of Reaction,And Anaerobic Threshold.Of
BasketballAthlete
Eka Novita Indra, YogyakartaState University...............
37 lhe-Role Of Physical EducationAnd Sport Health ScienceIn Character Building
EndangSri Hanani,SemarangStateUnivers1ty...............
3B Sport Nutrition For Athlete
Endang Sri Retno & Sri Sumartiningsih, SemarangState Univerity
39 Traditional Game Can Increase FreshnessOf Child Bofi
A. Erlina Listyorini, Yoryakarta State Univers1ty...............
( 4 0 ) Reuiew On Warming Up And Cooling Down In Sport
Tri Ani Hastuti, Yoryakarta State Universrty................
Doping In Sports: OId Problem, New Faces
4r
14
97
101
106
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In coffafiorationof Qacuftyof SportScience(ogafurtasute'Univercitlt, Xlinistry of {outfr antsport, Igffi,!, Inf,onesia
(Dean(Forumof SportSciencerFacutty
iv
onSport 2009
Srocee[ingof Intenationaf gonference
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109
110
111
112
113
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115
Prevehtion Of Coronary Heart,DiseaseRisk With The Tehnis Game
Ahmad Nasmlloh, Yogyakarta State University...'...........
Proposalfor Pre-ServiceProfessionalTeaeherEducation
(A Backward Design Approachfor Critical Curriculum Deuelopment)
Calg Setiauan and Saryono,Yoggakarta State Uniuersifu..
Sport Education: Touards A Community Sport Culture Through School
Agung Wahyudi, Universitas Negeri Semarang...
The Effictiueness Of ConcentrationEnhancementTraining OnStudentsFor Subject
Learning Of The Principle Of Swimming Mouement
Agus Supriyanto,Yoryakarta State University...
Efforts To Boost Teacherprofessionalism To Increase Education Quality
Aris Priyanto, ISORI DIY.............
Reality Sport Science Epistimologg Deuelopment On Institute Higher Education In
Indonesia
Dimyati, YoryakartaStateUnivers1ty...............
Self Efficacg :'vVhat PhysicalEdueation TeachersNeed?
Eunike R Rustiana,SemarangStateUniversity...'..........
The Connibution Of Pedagogical Content Knouledge In PhysicalEducation Learning
For Graduated TeacherOf PJKR Study Program In Year zooz Dan zoo3
Fitria Dwi Andriyani, Universitas Negeri Yoryakarta..'........
TheDffirences Of Effect Of Giuing Loaded Exercise To hnproue Performance Of
Junior Male Lifters In Semarang City
Hadi, SemarangState University..
Physical Education And Sport And Its Contribution To Character Building
Imam SantosaCww, SemarangState University...
Contribution Of TheMuscle StrengthTowardThe SpeedFor Suimming 5o M By
Crawl Stroke OnFemale Swimmer
Tri TunggalSetiawan,SemarangStateUniversity..............
Influence Of Exercise BaIl Bounce Of Yourself And Fiends To Under SeruiceIn The
SepakTakraw GamesOf PPLP Players In Salatiga
Tri Aj i, SemarangStateUniversity............
TheManagement Of Physical Education Facilities
Tri Ani Hastuti, Universitas Negeri Yoryakarta...........
Totuard The Indonesian Football Industries
Komarudin,YoryakartaStateUniversity..............
*Method Of Play' For
Effort To hnproue TheLeraning OutcomesOf Fast Run Through
The SrttdentsIn Grade III SD Negeri r S'ANIBIRATA,CILONGOK, BAIWIMAS
Ngatman,YoryakartaStateUniversIty...............
The Detraining Effects Of Complete Inactiuity
Sigit Nugroho, Yoryakarta State University...
Reuiew Of Sport PedogogA
Andun Sudijandoko,SurabayaStateUniversity..............
Sport Cultural DeuelpomentBased Community
Muhammad Hamid Anwar, Yoryakarta State University...
Paradigm ChangesTo Physical Education Toward Ciuil Society
Komarudin,YoryakartastateUniverstty...............
"Ace Tennis"As One Of TheMethod And SeedingMode TennisSporfs Publicity at
EarIyAge
Ngatman,YoryakartaStateUiverslty...............
LessonStudg To Improuing The Qualitg Of Learning in Kinesiology
Sigit Nugroho,M.Or, YoryakartaStateUniversity..............
Physical And Nutritional therapy for Atletic Training Recouery
Novita Intan Arovah, Sport ScienceFaculty Yoryakarta StateUniversity...
464
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'Universitl, toLinistryof {outfi anfSport, ISOKI, In[onesia
In coffa1orationof rFacu[tyof SportScience(og1aforta State
(Dean$orumof SportScience$acu[t1
Srocee[ing of IntenationatConference on Sport 2M9
REVIE\M ON WARMING UP AND COOLING DOWN IN SPORT
r"ieniil."ton
Yo g g ak o;rta S t st e Uniu ers itg
ABSTRAC?
Warming-up exercise (uarm up) is one part of the beginning of a training program (conditioning
program).Warming-trp exerciseconsisfsof a group exercise(mouement) that is perfor.rnedat the
time to exercise.Warming-up exerciseis expectedto improue athletic performance ind reduce injury
risk.Cooling doutn actiuitg aims to restore the constitution and Mental back to its originil
stqte. Cooling dotun is done by huo kinds of uays of actiueand passiue.
Ke5rwords: Warming up, Cooling doun, Sport
<
Qroceefng
4.
SPe
at tl
ma)(
and
I
exercise
lessons :
extendin
training
with afc
can adjr
plaYwil
tools ar
ImPact
.WARI\
INTRODUCTION
Sufficient warming up before practice or game is a must for athletes.With enough warming
up, we are not prone to soft tissue injury (muscle, tendon, ligament) and we will also look
better. Although warming is already known for many people,but there are still many peoplewho do
not know the benefits.Beforedoing many kinds of sport exercise,we haveto do warming-up first.
Wanqng up is a vglety of physical exercisesto prepare the physical training load greater
intensity. Doing warm up with enoughproportion beforean exercisecausesmusclesto contractletter,
will increaseblood flow, o)iygentransport and the deliverywill multiply. Metabolismwill alsobe much
faster and will get better performance. It will indirectly affect the psychological or mental preparation
which increasesthe confidencethat causesa personin giving his best performancewhen playing.Not
enough warming up can cause injury or risk of injury prone especiallywhen the eiercisJ with
maximum intensity is less,done with no serious,long moves,no coherentor systematic.
After sports or doing exercises,it better to do cooling down down. Cooling d.own aims to
the
lestor.e physicalcondition and stabilizesthe Mental in its original state.Doing cooling down canbe
done in two ways,namely activeand passive.Coolingdown is best done activelyand createa senseof
fun or exciting.
FORM OR TYPE OF \MARMING UP
Warming-up exerciseis one of the basicpart of the beginning training program (conditioning
program) or in teaching physical education (PE).Warming-up exerciseconsistsof a group exercis6
(m-ovement)that is performed at the time to do sports activity or PE lessons.Warming- up exercise
sufficientsto increasethe circulation of blood circulation, increasemetabolism,and improve muscle
elagticity.Exerciseand a good warrn-up are expectedto mobilize the right mental state or condition
fisik, repair the athleteappearancesand reducethe risk ofinjury in training.
Form of warm-up exerciseby MichaelJ Alter (t99g:t6) there are three categories,namely:
1. Passivewarrn-up, that is an warming up exerciseusing special equipment such as the use of
warming up pads (warming up pads),sauna(hot showers).
2. Generalwarrn-ups,q ryarm-up techniquethat is often used in warm-up exercise.This technique
usessomeof the varied movementsand indirectly related to the movementsused in the exercise
itself.Included in this technique is calesthenicsmovement,brisk walking, joggrng and jumping
rope.
3. Formal warm-up (specific warm-up), this warming include movements that mimic the
movementsusedin real sportsactivities,with diminishedintensity Qow).
_ Accordingto the opinion of medical expertsof sport (SadosoSumosatdjono,1995) there are
severaltypes of eacheffectiveas it can raise the rectal temperatureand muscle.Types of warming up
are:
1. Passivetype of warming up that can be done with the help from outside the body such as a hot
waterbath or a hot pillow.
2. Active type of condrrctingwarming- up by muscle activity, such as grmnastics,doing moderate
exerciseand stretching.Warming up can also be done in accordancewith physicaf activity in
sportsthat will be done.
3. Non-specifictype of body temperatureincreasedwith the movementsof large musclegroupssuch
as activeexercisethat is not directly relatedto the componentsof the musclesand nervesthat will
be usedat the time of exercise.
In co[khoration
of QacuttlofSportSciznce'Yogyaforta
Statt'Univeritl,gylinistry
of toutfi antsport, IS}R!, Infonesia
tFacufty
Oean(Forum
ofSportScfunce
214
rises. L
from n
skeleto
higher
increa
cause
veryul
the ar
faciliti
accuII
Some
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
imp
the
inju
wht
blor
hicl
TT]
abi
bu'
per
col
re(
nt
In
a
onSport2009
of tnttnatianaf Conference
Arouefmg
to parts of the body's musclesand nervesthat will be used
4, Specifictype of warming up is devoted
a weighl lifter would .p""Prt'
Fo"
*;;;l;.
at the time
"canab;1itie1,!:l-"P::-t
from the lightest'
"*u*pl"
a load force
maximum on "fthe gu,,'" .o ft" *u"*dd "p *ittt"u benchpresswith
limits'
andthe load graduallyincreasedto near
exercise,
exercise.passive
From the aboveopinion, it can be concludedthat includeswarrn-up
education
physical
or
sports
before
exercise
g"rr".ul, warming-up
that is active
'series
exercise
""i$;;iht.1n of riovements thatlncludes jogging, extending passive, active or
lessonsin the form of a
oi mbvement that resembles the core
ortendinggrmnastics uta-it followed by a formal activity
taining will be conducted.
can be done
For learning mu-tLial" or topic gamein physicale$ucatiol,.warming-up-exercises
branches
the
of
use
The
tools'
without
and
tools
pf
thu
,tt"
*.,
withaform of play. a'i"iin tfti"
of this
form
the
in
up
"i"r"'i."
Warming
eanadjustso well to ttre iiitroauction of the instruments for students.
of the
benefits
the
to
maximize
teachers
that require
uta
nlavwill provide variety; i;;"d;;
monotonous'
of
"t"uti"ity
habits
exercise
*ur*-up
o?
create different
i""ir'"""Irr^urJ;iA;J,'it;
"hud*r
impactof psychicwill lead a fun atmospherefor students'
WARMINGI.IP BENEFITS
the body temperature
In the study, it aissosiationof hemoglobinfaster and more complete-if
releaseof oxygen
The
work'
muscle
in
active
bJincreased
*il
prr""*
Likewise,th" oria.:tio" ^additional
rises.
muscles (muscle
skeleton
in
the
,oo."" of orrygencontained
-ttt
finm myoglobin, which is an
temperature is
in
body
increase
an
L"p"ti"ti"ing
*"te is also
skeleton)and the fr"uttpendinginan'blogspot'com)'
and
higher.(ww.pemanasan
(n"=e. impulses) and
The increase in body temperature ul'ro u"""i"tated nerve impulses quickly and this also
more
move
person
to
which causesa
;;;";6fttq
increasesensitivity
improvements due pemansan
"f
causeddue to improved coordinfoon. Therefore, the syitem {rngtion
who wiil beginteachingphysicaleducationactivities'
*ry"r"ntf f"r athietesot
"iude"ts
a stimulil to the biood vesselsto widen (dilate) so that adding
also
rir;l;
This temper"t";;
muscles.Otttp. t t go. Microsoft. warming). This mechanismcan
theamountof blood f;;i;th.
exerciseand can reduce the
facilitatethe delivery or rot.tun"es rreed"d-6y'the"muscles during
of lactic acid.
accumulation
of warming up (MichaelJ Alter, rg99:r7) are good,suchas:
Uenefits
lit"
-in.r"u.ing
ir*.
"f
the temperatureor body temperatureand tissues.
i.
;. Raisingttie btood flow through the musclesactive
prepa-rethe cardiovascularsystemoperation'
;: i".r""ri"g the heart rate so asto
bv the bod.{'t
P"l1!:illl
i:, i".t""tG tne level of energv-expended
of oxygenin the hemoglobtn
the
binding
or
exchange
ihe
Promote
;.
the body
6. in"reusi.rgthu ,p""a'ofn"rve signall ordeied movementthroughout
musclescontractand
resiprocilinnervation
ittg it easier
7.
' Improvingefficienl{ i" tfr" pt"J"r, otrnut
relaxmore quickly and efficiently'
8. Increasingphysicalwork capacityof athletes
muscletension
o. Reduce
ability of connectivelongtissue movement(stretching)
i;. ffi;;;ilhe
ii. e"'i""r""ting in bodyconditionof the athleteis psychologrcally
muscle so that it can
Temperaturerise will also reduce the internal protoplasm kekelan
contractfaster and harder if
the mechanical*Jffi"i*.y o1-9r"1" "o,,tl.u"tion' Tie musclescan
improve
c,anprevent
a little *"t"-ti"gsiaaripada muscle temperature. Adequate yarping .up
ilu"i.-p.tuttr"
on
depends
elasticitv
tissue'Muscle
and other coniective
t"jd;,f*u""t",-t"nJ;;;Gil;;ft
of
amount
the
thedecrease-.of
muscles,
cold
ttre
in
So,
whetheror not enougnbl;;a'irr"ttit muscle.
also
are
ligaments
and
tendon
bloorlthat is more r"r""plUi" io injury than a ilot muscle.Flexibility
temPerature.
bY
highlyinfluenced
THE INTENSITY AI{D THE DT]RATION OF WARMING I.]P
on.the physical
The intensity and duration of warming up is very ildividual depending
ordinary people
jos.cttg
for
is
enough
with
up
;;"fig
r5 minutes
abilitiesof athletes.nor.
the
beginning of
g"a
in
"ru*pt"
tft""*uit"ittg-,tp i; enoughor not
butnot enoughfor a atlet. The easiestway to
environmental
normal
at
Celsius
It usually o""or" at body te*p"ratrre rises r-z d'"giu"t
perspiration.
or over-perforrnance' it can be
conditions.Athletes should be aware, if the warming- up too leavy
andit's becausetoo tired.
rcduced
adjusted-toth-gbranchesor
In everyUrun"i"r J rpott, drlytiol of warming up should be
not too long distancewith a
is
time
U" taken into accoluniwhen
number.Therefore,*";i";-"irfto"fa
lt inistryof (outfran[Sport,IS)Q'!, In[onesil
{oglafutrtaState'Unfuersitl,
of f acuftyofSportScience
Inco{kSoration
215
Qacuttl
ofSportScience
Dean\orum
cProceeding
of Internationaf Conferenceon Sport 2009
practice' It is considering the body temperature returns to normal
after the rest about 45
Basedon those statements,it can be concluded.that in essencewarming
exercisesconducted
intensive enough to increase body temperature resultin! in
s*eating, but do not do too much
warming- up causingfatigue.In cold weather,exercise*"rtiirrl-up
can be done more intensivelv.
trffa:j.
THE PURPOSE OFWARMING-UP EXERCISE
In all types of exercisethat the first absolutething to do is warm-up
exercise.This should not
be taken lightly becauseit has a-very important goal ird may be
u a"i"t-i"""i-of
whether you
continueto learn a sport or otherwise.
The goalsinclude warrn-up exercise:
1' To preparethe physicalor mental condition,the relaxedatrnosphere
of the trainin gzone(training
zone)
2' To preventthe occurrenceof.sportsinjuries, both physicaland psychological
injuries.
g. To
eliminate
the
kink
in
the
muscles u"a' joiiG.lffi.pr*uoa*q*a
pendinginan.blogspot.com)
EXERCISE INSTRUCTIONS OF WARMING UP
. - warm-up exerciseshould be done seriouslyand there is emphasisor specifications.In order
to achievewarrn-up exerciseobjectives,then the exercisert o"ta f" a,i"" p.op"rri,
1' Perform warm-uP exerciseapproximatelywitf,i" ro-ri-i""tes
"u.rr}v,
without a break
2' warm-up exercise should be done with the moviments slowly,
movements that
tug' warm-up exerciseperformedvery stronglynot_healthyand can "oi*iitr
t"*" r"j"ry,
as sprains,
to-rn muscles,stress on the heart or lungs,ii well as psychological
trauml iiui "uch hinder an
athleteis.
"ur,
3' Warm-up exerciseshould start from gerkan{ight movementtoward heavy movement,
and the
easymovement toward a difficult.
4' Performwarm-up exerciseby moving the upper limbs in successiontoward the
bottom.
COOLINGDO\{rN
Cooling down is a movement intended to restore or stabilize the physical
condition and
Mental' cooling down also means a physical u"luity i" t!r" impiementation
t^ha[is done by relaxing
effect on musclesthat had just used-thLmoy9. general,mui'cles
that had:u.i
move will
!n
experiencea contraction due to exercise'TJh-higi
"""J-trre
i"tu*itl.ntr
- -r aoi"g
J
the effect of
fatigue and musclecontractioncanbe controlledto"normal.
"oorirrt-J;;,
The movementtook the form of thermal movementsrelaxation (relaxation)
which is intended
to relax tensemusclesand psychologicallypreparethe next u"ti"ity.
The time required to perform the
cooling down are also relatively dependenfori eachinaiviaul, uut generally
less than 5-ro%o
of time
training or learning.
COOLING DOWN TYPES
There are two kinds.of coolingdown of coolingdown that are active
and passivecoolingdown.
1' Active cooling down. His movements are pedornied fo;;;a;pl"
bt;;*;s-J;;i;
lnd stretching
before exerciseas the coreof about ro miiutes. I" uddit;; irioi"!
u""""li;;;-d;
in kecil.Bisa
addedintensity by walking with a set of breathto breJh io u" uuct