The document describes a series of basic stretching and warm-up exercises. It includes 10 exercises: neck stretch, shoulder rolls, side arm stretch, tricep stretch, hamstring stretch, quadricep stretch, outer thigh stretch, inner thigh stretch, calf stretch, and knee bends/squats. Each exercise is explained in 1-4 steps with instructions like bend your head forward, roll shoulders in circular motion, grasp your ankle and gently pull your heel up, and bend your knees as if sitting in a chair. Hold times of 16 counts are recommended for each stretch.

1. BASIC STRETCHING
&
WARM-UP EXERCISES

2. Basic Stretching
& Warm-up Exercises
a. Neck Stretch
oBend your head forward
and slightly to the right.
oWith your right hand, gently pull
your head downward to stretch your neck.
oHold for about 16 counts.
Repeat on the opposite side.

3. Basic Stretching
& Warm-up Exercises
b. Shoulder Rolls
oStand in upright position.
oRoll shoulders in circular motion
forward to backward.

4. Basic Stretching
& Warm-up Exercises
c. Side Arm Stretch
oStand in upright position.
oExtend the right arm to the left.
oUse the left arm/hand to gently push the
right arm towards the body to straighten and
stretch it. Hold the stretch for 16 counts.
Repeat on left arm.

5. Basic Stretching
& Warm-up Exercises
d. Tricep Stretch
oExtend one hand down
the center of your back, fingers
pointing downward.
oUse the other hand to grasp the
elbow and stretch your tricep muscle.
oHold the stretch for 16 counts.
Repeat on the opposite arm.

6. Basic Stretching
& Warm-up Exercises
e. Hamstring Stretch
oStand with your feet
shoulder-width apart, one foot
extended half a step forward.
oKeeping the front leg straight, bend your
rear leg, resting both hands on the bent thigh.
oStretch the hamstring muscles. Hold the
stretch for 16 counts. Repeat on the opposite leg.

7. Basic Stretching
& Warm-up Exercises
f. Quadricep Stretch
oStand near a wall or a piece of sturdy
exercise equipment for support.
oGrasp your ankle and gently pull
your heel up and back until you feel
a stretch in front of your thigh.
oHold for about 16 counts. Switch legs and
repeat.

8. Basic Stretching
& Warm-up Exercises
g. Outer Thigh Stretch
oSit on the floor.
Extend your legs in front of your body.
oBend right knee, cross right foot over
left knee and place on the floor.
oPlace left elbow on right knee.

9. Basic Stretching
& Warm-up Exercises
g. Outer Thigh Stretch
oKeep abdominal muscles
tight and back straight.
Keep shoulders back and chin up.
oPlace right arm behind your right hip on
floor for support.

10. Basic Stretching
& Warm-up Exercises
g. Outer Thigh Stretch
oGently twist waist and
shoulders to the right, looking
behind the right shoulder.
oFeel the stretch in the right outer thigh.

11. Basic Stretching
& Warm-up Exercises
g. Outer Thigh Stretch
oInhale (breathe in) through
your nose, and exhale (breathe out)
through your mouth, as you complete
this stretch.

12. Basic Stretching
& Warm-up Exercises
g. Outer Thigh Stretch
oHold this stretch for 16 counts.
oRepeat on the opposite side
to stretch your left outer thigh.

13. Basic Stretching
& Warm-up Exercises
h. Inner Thigh Stretch
oStand upright, with both
feet facing forward, double
shoulder-width apart.
oPlace your hands on your hips, in order
to keep your back straight, slowly exhale,
taking your body weight across to one side.

14. Basic Stretching
& Warm-up Exercises
h. Inner Thigh Stretch
oAvoid leaning forward, or
taking the knee of the bent
leg over your toes. As you increase the
stretch, the foot of the bent leg should
point slightly outward.
oRepeat on the opposite side.

15. Basic Stretching
& Warm-up Exercises
i. Calf Stretch
oBegin this calf stretch
with your hands against
the wall and your leg to be
stretched behind you.

16. Basic Stretching
& Warm-up Exercises
i. Calf Stretch
oKeep your heel down, knee
straight and feet pointing
forwards. Gently lunge forwards
until you feel a stretch in the back
of your calf or knee.
oHold for 16 counts and repeat with the other leg.

17. Basic Stretching
& Warm-up Exercises
j. Knee Bends/Squat
oPlant your feet flat
on the ground, about
shoulder-width apart.
oPoint your feet slightly outward,
not straight ahead.

18. Basic Stretching
& Warm-up Exercises
j. Knee Bends/Squat
oLook straight ahead.
Bend your knees as if you
were going to sit back in a chair,
keeping your heels on the floor.
oNever let your knees extend beyond
your toes.

19. Basic Stretching
& Warm-up Exercises
j. Knee Bends/Squat
oPull in your abdominal
muscles and keep your
lower back in a near neutral position
(a slightly arched back might be unavoidable).

20. Basic Stretching
& Warm-up Exercises
j. Knee Bends/Squat
oIn a controlled manner
slowly lower yourself down
so that your upper legs are
nearly parallel with the floor.
Extend your arms for balance.

21. WHAT IS THE SIGNIFICANCE
OF HEALTHY EATING
HABITS & PHYSICAL
ACTIVITIES TO LIFELONG
FITNESS?

22. HOW DO THESE HEALTHY
PRACTICES BE BENEFICIAL
TO US?

23. SCORING GUIDE
Execution 20 pts.
Coordination 15 pts.
Energy 15 pts.
----->50 pts.

24. EXPLAIN THE HEALTHY
CONSEQUENCES OF
EXCESSIVE BODY WEIGHT.

26. BASIC STRETCHING
&
WARM-UP EXERCISES

27. Basic Stretching
& Warm-up Exercises
a. Neck Stretch

28. Basic Stretching
& Warm-up Exercises
b. Shoulder Rolls

29. Basic Stretching
& Warm-up Exercises
c. Side Arm
Stretch

30. Basic Stretching
& Warm-up Exercises
d. Tricep Stretch

31. Basic Stretching
& Warm-up Exercises
e. Hamstring
Stretch

32. Basic Stretching
& Warm-up Exercises
f. Quadricep
Stretch

33. Basic Stretching
& Warm-up Exercises
g. Outer Thigh
Stretch

34. Basic Stretching
& Warm-up Exercises
h. Inner Thigh
Stretch

35. Basic Stretching
& Warm-up Exercises
i. Calf Stretch

36. Basic Stretching
& Warm-up Exercises
j. Knee Bend /
Squad

37. SCORING GUIDE
Execution 20 pts.
Coordination 15 pts.
Energy 15 pts.
----->50 pts.

38. REFERENCE:
LUGUE,V.,R.,PALU-AY,A.,P.,AND VERGARA,L.,A.,ET.AL.(2006).MAPEHFORABETTERYOU.QUEZON
CITY.LG&MCORPORATION