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
chazluke@hawaii.edu
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?
chazluke@hawaii.edu
http://warmup.weebly.com