S&w presentation


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S&w presentation

  1. 1. S&W Presentation Done by: Hong Kai Xuan (Leader), Tam Wai Hang, Emily Wu, Neo Wei Hong (Editor)
  2. 2. <ul><li>Today, we will be presenting on: </li></ul><ul><ul><li>What is warm up? </li></ul></ul><ul><li>  </li></ul><ul><ul><li>Why do warm ups?   </li></ul></ul><ul><li>  </li></ul><ul><ul><li>How to do warm up? </li></ul></ul><ul><li>  </li></ul><ul><ul><li>What are some Contra-indicating warm ups? </li></ul></ul><ul><ul><li>How to cool down </li></ul></ul>
  3. 3. What is warm up? <ul><li>Basically, it is: </li></ul><ul><li>- Doing stretches </li></ul><ul><li>- Doing exercises </li></ul>http://www.anti-aging-natural-supplements.com/antiaging_exercises_chart.html
  4. 4. Why do warm ups? <ul><li>Normally warm ups are done before a sports event. </li></ul><ul><ul><li>This helps to increase your current body temperature. </li></ul></ul><ul><ul><li>Improves blood circulation so that oxygen can be transported easily. </li></ul></ul><ul><ul><li>If warm ups are not done properly, it can cause injury like sprains to the body. </li></ul></ul><ul><ul><li>Helps prepare you both mentally and physically for a sports event.This is what may happen if you do not do warm-ups. As mentioned, If warm ups are not done properly.. </li></ul></ul><ul><li>  </li></ul><ul><li>  </li></ul>100% original
  5. 5. How to do warm up? <ul><li>There are two types of stretches in warm ups: </li></ul><ul><li>Ballistic Stretches </li></ul><ul><ul><li>  Involves bouncing and jerking motions </li></ul></ul><ul><ul><li>  Not recommended as studies shown that it may cause injury to the body due to the sharp jerking movements </li></ul></ul><ul><li>Static Stretches </li></ul><ul><ul><li>Involves stretching part of the muscles to a certain point when the person feels a little discomfort </li></ul></ul><ul><ul><li>Holds the stretching to a length of 30 seconds to 2 minutes. </li></ul></ul>
  6. 6. Ballistic Stretches <ul><li>Examples: </li></ul><ul><li>- Joint Rotations </li></ul><ul><li>- Flexing </li></ul><ul><li>- Arm Rotations </li></ul><ul><li>- Lunges </li></ul>Standing lunges
  7. 7. Static Stretches <ul><li>Examples: </li></ul><ul><li>- Side Bends </li></ul><ul><li>- Hamstring Stretch </li></ul><ul><li>- Quadriceps Stretch </li></ul>Standing quadriceps stretching
  8. 8. Demonstration of both static and ballistic warm ups
  9. 9. What are some of the contra-indicating warm ups? <ul><li>-Doing the actual sports itself.   Eg. if you are going to be sprinting later, your warm up shouldn't actually consist of sprinting. </li></ul><ul><li>- A warm up that increases the heart rate to the level experienced during the actual workout. </li></ul><ul><li>-Muscles should not be over-stretched. </li></ul><ul><li>  </li></ul><ul><li>-Only do warm-ups that are recommended to be safe. </li></ul><ul><li>-Warm ups which require the body to be in uncomfortable or unsuitable positions are not advisable. </li></ul>
  10. 10. How to cool down <ul><li>Just like warming up, we must also learn how to cool down in order to prevent injury of muscles. Some of the cool down stretching exercises include: </li></ul><ul><ul><li>Hand Down Spine </li></ul></ul><ul><ul><li>Hands Interlocked Over Head </li></ul></ul><ul><ul><li>Lying Neck Pull </li></ul></ul><ul><li>If you warmed up but did not cool down properly, you may still end up like this... </li></ul>100% original
  11. 11. Credits <ul><li>- To Yellow house from S1-07 for doing the presentation </li></ul><ul><li>- Wikipedia </li></ul><ul><li>- http://www.abc-of-fitness.com/stretching-exercise/types-of-stretching.asp </li></ul><ul><li>- http://www.brianmac.co.uk/stretch.htm </li></ul><ul><li>- in-motion.ca </li></ul>
  12. 12. Thank you Hope you enjoyed the presentation!