WARM UP , STRETCHING AND COOL DOWN 3.

Downward
4. Forward Pronated
Warm Up 5. Forward Supinated
to literally warm the body up with light exercises and 6. One hand wrist rotation
movement. 7. Fingers clasped wrist rotation
is not the same as stretching. Popular Stretches
It is important Trunk, hips, calves series
in order to avoid injuries and to prepare the 1. Straddled back stretch
muscles and joints for physical activity. 2. Side bends
because it increases blood flow to the muscles, 3. Forward bends
increase sensitivity to nerve receptors, increase the 4. Hip rotation
rate of delivery of oxygen, among other effects 5. Back stance forehead to knee-toes down
according to research. 6. Back stance forehead to knee-toes up
What are the types of warm up? 7. Bow and arrow
Passive Warm Up 8. Gecko stretch
What are the types of warm up? 9. Kneeling hip stretch
Passive Warm Up 10. Wall push
when one elevates body temperature through the use 11. Foot circles
of heat packs or hot showers. 12. Quad Stretch
What are the types of warm up? Popular Stretches
General Warm Up Floor Stretch Series
Involves light movement of general muscle group 1. Sitting toe reach
there occurs an increase in heart rate, deep joint fluids, 2. One leg bent toe reach
blood flow and perspiration. 3. Figure four toe reach
With increased temperature, there is also an increased 4. Both legs bent (downward push)
flexibility. 5. Both legs bent (forward stretch)
What are the types of warm up? 6. One hand toe touch
Specific Warm Up 7. Spread legged forehead to knee
Mimics actual moves of the sport or activity that will be 8. Spread legged forward stretch
engaged in, in very light intensity. SPORTS -Benefits in Sports
helps the performer prepare mentally as the warm up SPORTS, by nature, are made up of rules.
movements serves as a practice for the actual Reasons for Establishing Rules in Sports
techniques or moves to be performed. Safety
Why do we have to do stretching before engaging in a Parameters should be set to minimize, if not totally eliminate,
physical activity? harm the competitors and everyone.
What are the types of stretching? Reasons for Establishing Rules in Sports
Ballistic Stretching Playability
What are the types of stretching? Time and boundary lines are examples of rules to make a sport
Ballistic Stretching playable.
makes use of rapid and jerky movement Reasons for Establishing Rules in Sports
is now been discovered wrong Marketing
almost phased out A sport that is understood by the audience will have more fan
What are the types of stretching? base for the sport who will want to watch more, or who will
Static Stretching want to engage in it, and the sport will gain popularity.
AKA stretch and hold Individual, dual, and team sports
Increases range of motion as well as relaxes Individual Sports VS Dual Sports
the muscles. Individual Sports
best performed as a cool down stretch sport without direct need of a counter
What are the types of stretching? Dual Sports
Dynamic Stretching Sports that need two players or sides
similar to ballistic stretching, but the Performance Task: 50 points (Reporting)
movement is not jerky and uncontrolled 1. Athletics
avoids bouncing and sometimes include 2. Swimming
movements which are sport-specific 3. Badminton
best for starting a physical activity after warm 4. Table Tennis
up 5. Tennis
Popular Stretches 6. Arnis
Neck Series 7. Sepak Takraw
1. Head rotation (face left, face right) Format of Reporting
2. Sideward neck bends (left, right) Sport Description
3. Forward and backward head bends (forward and Brief history
backward tilts) Equipment and Area
4. Neck circumduction (half circle backward, half circle Technical Terms
forward) Mechanics for the Basics
Popular Stretches
Shoulder, chest, arm series
1. Hand at back elbow pulls Physical Fitness Test
2. Hand at side elbow pulls Master subtitle style
3. Horizontal arm swings Physical Fitness Test
4. Vertical arm swings a measure of a students level of fitness regarding
5. Arm circles (both direction) several components.
6. Shoulder rotations to determine individual baselines and thresholds.
Popular Stretches Done at the beginning and at the end of the program.
Wrist Series Differences in results will determine the
1. Inward effectiveness of the program undergone.
2. Upward