PHYSICAL EDUCATION AND
HEALTH
WARM-UP,STRETCHING AND
COOL DOWN
Submitted by:
Giezza May Boncato
Submitted to:
Lourdes Bago
INSTRUCTOR
Head Turns:
- look left, look right; repeat 5
times
Head Tilt
- ear to left shoulder, ear to right
shoulder; keep shoulders down and
neck relaxed, repeat 5 times
Shoulder Rolls
- roll the shoulders backwards 10 times;
roll the shoulders forward 10 times
Warm up
EXERCISE
Arm Circles
- arms stretched out wide; small & big
circles, forward and backward
Elbows In & Out:
- hands on shoulders, neck
relaxed; push elbows out to stretch
the chest, bring elbows in to stretch
the back; repeat 5 times
Side Bends
- stand tall, hands on hips; bend at
the waist – front, side, back, side and
then reverse direction
Leg Swings
- stand tall, bend right leg, heel in, swing
leg forward and back, repeat 10 times,
and switch legs (small movements)
Point, and Circles ankle:
- right leg out in front, point toes, and
then flex foot, repeat 10 times, rotate
the ankle clockwise 10 times then
counterclockwise 10 times; switch legs
and repeat
STRETCHING
1. Neck roll
- roll your head back into an extended position with
your eyes facing the ceiling.
2.Behind-head tricep stretch
- Bring your left elbow straight up while bending your
arm. Grab your left elbow with your right hand, and
pull your left elbow toward your head with light
pressure.
3. Standing hip rotation
-Raise your right knee until your thigh is parallel to
the floor. Move it out to the side, and then rotate
your thigh so your shin is parallel to the floor behind
you. Revert to the start and repeat in reverse.
Repeat with your left leg.
4 . Upper back stretch
- Sit on the edge of your bed, with
your feet flat on the floor. Interlock
your fingers and reach forward,
bending from your middle back.
Stretch with your hands forward at
shoulder level. You should feel the
stretch between your shoulder
blades.
5. Neck stretch
- Relax your shoulders and gently move your left ear towards your left shoulder,
using your left arm to help. Only stretch as far as feels comfortable. Hold for 15-20
seconds and slowly repeat on the other side.
6. Side stretch
- Stand with your feet hip-width apart and clasp
your hands above your head. Gently lean your
body to one side, feeling a deep stretch along
the side of your body. Hold for 10-15 seconds
and repeat on the other side.
7.Standing quad stretch
- Stand up straight and hold onto the wall
or a chair if you need to. Keep your feet
hip-width apart. Reach back and grab
your left foot with your left hand. Keep
your thighs lined up next to each other
and your left leg in line with your hip. Feel
the stretch in your left thigh and hips. Repeat
with your right leg.
8. Cross Arm - Horizontal Adduction
- Reach across the chest as if to
bring the elbow toward the opposite shoulder. Grasp the elbow and pull gently
in that direction.
9. Squats
When doing squats maintain your back in
alignment, by keeping your chest up and
your hips back. Don’t let the knees
extend beyond the toes and put pressure
on the heels of the feet. Breathe in as
you squat and breathe out as you come
up.
COOL DOWN
Head-to-Knee Pose
is an excellent stretch to relieve tight hamstrings,
the muscles in the back of your thighs. If you tend
to dislike doing a seated forward bend with both
legs straight, this pose may come as a
pleasant surprise. Taking your stretch one leg at a
time may allow you to go a lot deeper and feels
so much better.
Wide-leg toe touch
Bend forward and reach right arm toward left
foot and left arm up. Hold for 10 to 15 seconds.
Return to standing and repeat on opposite side
Inhale exhale exercise
- Inhale for a count of 2-4 seconds
and exhale for a count of 4-6
seconds. Find the combination that
works for you, making sure to exhale
longer than you inhale. Focus your
attention on a specific object, image,
sound or even your breath to free
your mind from distractions.
THE IMPORTANCE OF WARM UP
- The purpose of warming up before physical activity
is to prepare mentally and physically for your
chosen activity. Warming up increases your heart
rate and therefore your blood flow. This enables
more oxygen to reach your muscles.
The benefits of warming up before a workout can
provide many positive outcomes such as:
Increased blood and oxygen to the muscles that
are in use.
Dilated blood vessels to pump blood easier.
Less strain on the heart to pump blood throughout
the system.
Increased body temperature increases elasticity in
the muscles
THE IMPORTANCE OF COOLING DOWN
-Cooling down after your workout allows for a
gradual recovery of pre exercise heart rate and blood
pressure. Cooling down may be most important for
competitive endurance athletes, such as marathoners,
because it helps regulate blood flow.
Benefits of Cooling Down
Helps lower your heart rate and breathing
gradually.
Helps you avoid fainting or dizziness.
Helps remove lactic acid from your muscles.
Helps prepare your muscles for the next time you
exercise.
