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Warm Up for Cardiovascular Exercise:
Decrease Risk of Injury and Improve
Performance
An Instructional Design Project
Chaz Luke
Educational Technology
University of Hawaii at Manoa
[email protected]
Why Choose Warm-ups?
In recent years, I have
participated in a few distance
runs and triathlons, so I felt
inclined to inform the public
about proper warm-ups for their
own safety and health.
Personal interest in exercise and
fitness
Why Choose Warm-ups?
There are many cardiovascular exercise enthusiast in
Hawaii.
Acknowledging the need for a warm-up learning
module for the people of Hawaii through:
2011 Great Aloha Run: over 19,000 participants
http://www.greataloharun.com/results/2011/complete
Honolulu Marathon: One of the World’s Largest Marathon
http://aimsworldrunning.org/statistics/World%27s_Largest_Marat
hons.html#2006
Ironman World Championship triathlon
Purpose of Study
The purpose of this instructional
design project is to develop and
evaluate a web-based
instructional module on proper
warm up techniques for
cardiovascular exercise for adult
learners.
Background
“Warming-up is intended to improve a
muscle’s dynamics so that it is less
inclined to injury and also to prepare the
participant for the demands of exercise”
(Woods, Bishop, & Jones, 2007).
“The purpose of warming up is to loosen
up joints and muscles to reduce the
potential risk of injury, to heighten mental
awareness and alertness, and to
enhance performance by increasing both
the body’s core temperature and the
speed of neuromuscular responses”
(Vetter, 2007).
Quick Curiosity Poll
In all honesty, do you warm up for at least 10 to 15
minutes prior to any cardiovascular activity?
A. Yes, I do warm up for at least 10 to 15 minutes
before exercising.
B. Yes, I do warm up, but only for a couple of
minutes.
C. Sometimes I perform warm ups, but only if my
muscles feel tight.
D. No, I do not perform a warm up before
exercising.
E. I do not exercise.
Target Audience
Adult Learners (18+)
Reach a wide range of the
population
Senescence
Natural breakdown
More so than children,
adults need to pay closer
attention to their bodies
Methodology
Web-design using Weebly
Embedded YouTube videos
Module
Split module into four parts:
1) What is a Warm-up? and
Consequences of Ommitance
“A warm-up is defined as
preparatory movements, which
raise muscle and total body
temperature, performed to
prepare for vigorous exercise”
(Baechle & Earle, 2000).
2) Why Warm-up?
Module (Cont.)
3) Developing a Positive
Warm-up Attitude
Physical Benefits
Mental Preparation
Module (Cont.)
4) Developing a Warm-up Routine
Assessment
Assessment Activities:
Demographic Survey
Age, Education, etc.
Pre-test
Four pop-quizzes
Post-test
Attitudinal Survey
Likert-scale & Open-ended
Module Screenshot
http://warmup.weebly.com
Module Screenshot
http://warmup.weebly.com
Navigation
Small Group Demographics
A total of 17 participants completed the module
All participants were over the age of 22
All participants were college-educated
35% held baccalaureate degrees
65% held graduate degrees
41% of the participants reported they perform
cardiovascular exercise at least five-times per week.
One participant reported they never exercise.
Test Results
71% average for
pre-test
88% average for
post-test
17% increase
from pre- to
post-test scores
Results: Average Pre- and Post-test Scores
100
90
80
70
60
Pre-test
50
Post-test
40
30
20
10
0
Q1
Q2
Q3
Q4
Q5
Q6
Q7
Q8
Q9
Q10
Q11
Test Questions
Q12
Q13
Q14
Q15
Q16
Q17
Question 15 Analysis
Pre-test
15. One would measure their resting heart rate by using
a. beats per second (BPS)
b. beats per minute (BPM) *
c. beats per hour (BPH)
d. beats per half-hour (BPH-H)
Post-test
15. What unit of measurement is used to measure heart rate?
a. beats per half-hour (BPH-H)
b. beats per hour (BPH)
c. beats per second (BPS)
d. beats per minute (BPM) *
Thoughts & Participant Feedback
Very knowledgeable study sample
High pre-test scores (too easy)
Post-test questions may have been
ambiguous or too difficult
Instruction may have been
incomprehensible
Too much text
Module took longer than expected
Solution: additional multimedia
Unable to watch videos
Lack of applicable software (i.e.,
Adobe Flash Player)
Participant Comments
What were the most effective parts of the module?
“The videos and definitions, simple design, easy to follow
along, linear module.”
“I really liked the links to learn more about specific topics.”
Any other suggestions or comments?
“I have forwarded this to people who I think would be
interested!”
“Great job. I really enjoyed your module and learned a lot!”
The Future
Much larger study population
Entry form for large events like the Great Aloha Run
Additional research to find the best warm-up methods
and routines
Aim to educate the uneducated
Refrain from using the University’s email server list
Conclusion
Test results were not 100%
favorable, BUT…
Majority of the participants
agreed that the module was
effective in teaching them about
the benefits and importance of
warm-ups for cardiovascular
exercise.
Not perfect
Some technical issues
Above all…Success!
Thank you!!
Questions?
[email protected]
http://warmup.weebly.com