4. • Warming up helps get the body ready for
aerobic activity. A warmup slowly warms up
the heart and blood vessel, also called
cardiovascular, system. It does this by raising
the body temperature and increasing blood
flow to muscles. When you warm up, it also
may help lower muscle soreness and lessen
injury risk.
5. 1.to lower the body temperature, pulse,
etc. after vigorous exercise.
2. to become less heated, passionate,
agitated, angry, etc.
6.
7. -This exercise stretches the calf-
muscle
TO DO THIS: Face a wall with your 2- 3 feet away,
then step your left foot forward allowing both hands
to placed on the wall. Keep the heel of your right foot
on the ground, toe turned in slightly, knee straight
and buttocks in tucked in. Lean forward by bending
your front knee and arms allowing your head to
move nearer the wall. Hold. Repeat with the other
8.
9. -This exercise stretches the hip and back
extensor
TO DO THIS: Lie on your back, then bent one leg and
grasp your knee under your thigh. Hug it to your
chest. Keep the other leg straight and on the floor.
Hold. Repeat with other leg
10.
11. -This exercise stretches the muscles of the
trunk
TO DO THIS: Lie In a seated position with your legs
crossed, stretch your right arm over the head to the
left. Bend your waist reaching as possible to the left
with the right arm. Hold. Do not allow the trunk to
rotate. Repeat on the opposite side.
12.
13. -This exercise stretches the muscles of the
back of the upper leg as well as the hip,
knee, and ankle.
TO DO THIS: Lie on your back, then bring your right knee
to your chest. Place your left and right hands at the back of
your right thigh, then pull your knee toward the chest, pull
the toes toward the shin. Attempt to straighten the knee
stretch and hold.
14.
15. -This exercise stretches the muscles at the
back of the arms and the lower chest
muscles.
TO DO THIS: Lift your right arm, and reach behind
the head and down the spine as if trying to pull up a
zipper. With your left hand, push down on the right
elbow and hold. Repeat on reverse arm position
16.
17. - Each person, depending on his or her
needs, must have a reasonable amount of
flexibility to perform efficiently and
effectively in his or her daily life. The Range
of Motion (ROM) in the joint indicates one’s
flexibility. To increase the length of the
muscle, you must stretch it more than its
normal strength for an adequate amount of
18. 1. Warm the muscles before stretching. Do not
stretch to the point of pain or bounce a
muscle through excessive motion.
2. Perform stretching exercise for each muscle
group.
3. Begin to stretch muscles of small joint.
4. See to it that there is a good body alignment.
19.
20. -This exercise stretches the calf muscle and
Archilles tendon
TO DO THIS: Stand with your toes on a stair step/box
keep your toes pointed straight ahead or straight
forward. Rise on your toes (contract ) as far as
possible for 3 sec relax and lower your heels to the
floor as far as possible.
21. -This exercise stretches the hip flexor and
thigh muscles
TO DO THIS: Hold onto a wall for balance, then bend
one leg backward placing your foot slightly higher
than your knee height . Keep your knee of the
elevated foot bent,, then slide your leg backward
such that a stretch is felt in front of the thigh. Tilt
your pelvic backward so that your back does not
arch.
22.
23. -This exercise stretches the lower back and
harm string .
TO DO THIS: Stand with one foot on a bench, keeping
both of your legs straight. Contract the harmstrings
and glutels by pressing down on the bench with your
heel for 3 sec. Then relax and bend the trunk
forward, toward the knee. Hold for 10-15 seconds.
Return to your starting position and repeat with the
opposite leg
24.
25. -This exercise stretches the lower front of
the shoulders and chest
TO DO THIS: Sit with wand grasped at bond ends. Raise
the want overhead. See to it that your head is not
positioned forward , chin, tucked and neck straight.
Bring the wand down behind the shoulder blades. Keep
your neck erect . Hold. Press upward the wand
simultaneously by pushing with your hand. Relax then
try to slide the wand down back. Move your hands
26.
27. -This exercise stretches the trunk and the
muscles on the outside hip. S
TO DO THIS: Sit with your right leg extended with your
left leg bent and crossed over the right knee. Place your
right arm on the left side of the leg while turning the
trunk as far as possible to the left. Place your left hand
on the floor behind your buttocks. Stretch and hold.
Reverse position. Repeat on the opposite side.
28.
29. Helps in attaining good posture
Prevents muscle strain and orthopedic problems like
back-ache
Enhance athletic performance
30. There are two components for muscle fitness;
muscular strength which as the amount of force you can
produce with a single maximum use of a muscle group
as an lifting of weights. Muscular Endurance is
performing exercises repeatedly without getting tired.
31. This is an organized exercise in which the muscles
of the body are made to contract with weights, body
exercises, and other devices to stimulate growth and
strength. Weight training is also called resistance
training and strength training.
32. 1. For Home Workout: Use adjustable weights bench,
dumbells of 2-3 different weights, step box for aerobics
and yoga mat for floor exercises and calisthenics.
2. In Gyms and Fitness Centers: Use free weights like
barbels and dumbells and bar with adjustable plate
weights together with machines like treadmills, step
machines, rowing machines, pull down machines and
dip machines.
33. 1. Selected strength exercise. Choose exercises that are
multi-joint rather than single joint movements.
For example: A squat rather than a leg extension.
Some 3-5 manageable high intensity exercises about 30
mins for a full training workout will be good.
34. 2. Frequency of the strength training. The benefits
of strength are determined by intensity of the
exercise you performed (short or high intensity
weight work out ) with an approximately
appropriate rest and recovery periods after the
workout.
35.
36. Improving performance is not about
training more- competitors need to
follow carefully planned training
programmed.
37.
38. Is any form of large muscle
movements, including sports, dance,
games, work, lifestyle activities and
exercise for fitness
EXAMPLE:
Walking
Gardening
Climbing the stairs
39.
40. OVERLOAD PRINCIPLES
-specifies that one must perform
physical activity in greater than normal
amount(overload) to get an
improvement in physical fitness or
health benefits.
41. EXAMPLE:
If a football players goal is to
improve upper body strength, he would
continue to increase training weight
loads in upper body exercise until his
goals was achieved.
42. PRINCIPLE OF PROGRESSION
-indicates the need to gradually
increase overload to achieve optimal
benefits.
-it should not be increased too
slowly because it will result in injury or
muscle damage
43. Progression
-means gradually increasing the
amount of exercise you do.
EXAMPLE:
• If you were training for a 10 km run
you might start by going for two 30
minutes run a week.
44. PRINCIPLE OF SPECIFICITY
-states a need for a specific type of
exercise to improve each fitness
component or fitness of a specific part
of the body.
45. You need to train specifically to develop
the rigt…
• Muscles- if your sport requires a lot of
running, work mainly on your legs
• Type of fitness- do you need strength,
speed, stamina or a combination
• Skills- you need to practice any
relavant skills.
46. PRINCIPLE OF REVERSIBILITY
-connotes that disuse or inactivity
result in loss of benefit achieved as a
result of overload. Meaning, benefits
achieved last only as long as overload
continues
47. Fitness will be lost if the training load is
reduces or if a performer stops training
or injured.
EXAMPLE:
-If you stop exercising, up to 50% of
fitness improvements are lost within 2
months.
49. REST
Rest is physically necessary so that
the muscles can repair, rebuild and
strengthen . RECOVERY
Allows the body to replenish energy
stores and repair damage tissues.
50. TWO CATEGORIES OF RECOVERY
1. SHORT TERM RECOVERY- sometimes
called active recovery occurs in hours
immediately after intense exercise.
2. LONG TERM RECOVERY- refer to
those that are built into a seasonal
training program.
51. PRINCIPLE OF INDIVIDUAL DIFFERNCES
-stresses provides unique benefits to
each person based on the unique
characteristics of that individual.
-everyone is NOT created equal from a
standpoint.
