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Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
Warm up, stretching & injury prevention
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Warm up, stretching & injury prevention

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  • 1. Working within your limits
  • 2.  The warm up exercise protects the muscles, joints & heart from doing too much, too soon & so prevent the risk of injury Prepares the body physiologically for exercise by increasing body temperature, stretching ligaments & muscles, & increasing flexibility
  • 3.  Performing sharp movements on cold joints & muscle tissue is one of the most common caused of sports injury Muscle perform better & are less prone to injury when truly warm up Progressing gradually with all new exercise programs allows the muscles to become accustomed to the new activity
  • 4.  Increase the blood flow to the muscles Increase muscle elasticity Speed up the nerve message system from the brain to the limbs Lubricate the joints Gently raise the heart rate Increase mental alertness Increase the core body temperature
  • 5. If devising your own warm up, make sure you includethe following elements: Use light jogging/ walking to raise the temperature &breathing rate (2-3min) When you feel warmer, stretch the muscles you’regoing to be using Rehearse the activity that is to follow by gentlypracticing the moves you will be doing & mobilizing thejoints & limbs involved (1-2min)
  • 6.  The cool down aims to reduce any tension in the muscle as a result of the workout & it is also an excellent time to relax & improve your flexibility
  • 7.  Prevents pooling of the blood & enables the body to cool & return to a resting state To circulate lactic acid (toxic to the muscle) to the liver
  • 8. i. The from 5-10 min to cool down after working outii. Engaged in relaxing forms of exercise.iii. Activities can include slow jogging, walking & stretching exerciseiv. Check heart rate which should show recovery from acceleration during the work out.
  • 9. Stretching during the warm up should be designed toprevent injury, prepare the body for more vigorousactivity to follow & maximize performance through therange of movement required Elongates muscle tissues Muscle tissue that has been warmed & stretched iscapable of greater work out-put Allows muscle tissue to work through full ROM with adecreased incidence of tissue damage
  • 10. Stretching during the cool down phase of the activityshould be regarded for the purpose of increasing muscleelasticity Stretching out all the major working areas of the bodyafter intense exercise helps prevents muscle soreness(D.O.M.S)
  • 11.  The first step in preventing injuries associated with physical activity involves designing a well-planned fitness program Avoid movements which is not suitable for your fitness level DON’T do dangerous movement/exercise
  • 12.  Warm Up & Stretching (10-15 minutes) Cardio (20-30 Minutes) Cooling Down (5-10 Minutes)
  • 13.  Start slowly & progress gradually with any new exercise program Make sure you warm up properly before every workout Static stretch all major muscle groups before any fast, full range of movement exercising Protect your spine & lower back Do a balance of extension & flexion exercises for spinal mobility
  • 14.  Exercise gradually 3-5 times/week for a minimum 20 min each time Drink a glass of cold water every 20 min of vigorous exercise to prevent dehydration Include a cool down & stretching after exercise program
  • 15.  Include cardiovascular, muscle toning, flexibility & spinal mobility work in your program Wear good quality exercise shoe Eat low fat, high complex carbohydrate diet Vary your activity to beat boredom
  • 16.  Stretch your muscle beyond the point of pleasant comfort Exercise vigorously in a very humid of very hot climate Hold your breath during physical activity Hyperventilate during exercise or at rest Work through pain Exercise through illness or injury
  • 17.  Stand still immediately after vigorous activity Exercise on hard concrete surface Exercise in crowded and poorly ventilated rooms Performs any danger exercise Sacrifice quality for quantity. Never exercise through fatigue
  • 18. Working within your limits

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