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    Warm-Up Conditioning Exercise

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    paul.betong

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    Warm-Up Conditioning Exercise

    Uploaded by

    paul.betong
    21 views20 pages

    Original Title

    WARM-UP CONDITIONING EXERCISE

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    © © All Rights Reserved

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    Copyright:

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    Download as pptx, pdf, or txt
    21 views20 pages

    Warm-Up Conditioning Exercise

    Uploaded by

    paul.betong

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 20

    WARM-UP CONDITIONING EXERCISE

    ▪ You need to be clear about your fitness goals


    ▪ Before you start any program, have the necessary medical checks,
    take note of your resting pulse and warm up.
    ▪ If you are not used to exercise be sure to start with the appropriate
    beginner’s program.
    ▪ If your feel dizzy or pain, stop at once.
    ▪ Always choose an activity that you enjoy, so that there is less
    chances of dropout.
    ▪ If you are beginner, do not start off to fast. You cannot get fit in a
    week, but you can get a long way toward it in a month.
    ▪ Work at your own pace. If you feel stiff the day after exercises,
    change activities or simply do some warm up exercises, so that your
    body gets time to recover.
    ▪ Exercise at a time of the day, that is the most convenient, but
    preferably not until two or three hours after a meal.
    ▪ Never exercise if you feel ill or have cold or fever. Do not start training again until
    you are free of symptoms and keep your intensity low.
    ▪ Lay out your exercise clothes the night before. They’ll serve as silent reminders.
    ▪ As far as possible, breathe through your nose, not your mouth, research
    indicates that it can reduce amount of pollutants, including ozone, that reach
    your mouth.

    ▪ The warm-up should include stretching and exercises of


    moderate intensity that cause sweating and increase in muscle
    temperature. Another important practice to follow in an exercise
    program is to gradually start exercise session and gradually taper
    off at the end. The warm-up or conditioning exercise allows
    body systems to adjust to increased metabolic demands.
    IN CONDITIONING EXERCISES
    ▪ Warm-up should be appropriate for the performer and the sports activity
    involved.
    ▪ Warm-up should include some stretching exercises as well as movements
    related to or similar to the activity that is about to be performed.
    ▪ Warm-up should be intense enough to raise body temperature and cause
    sweating.
    ▪ Warm-up probably should begin to be reduced 10 minutes to 15 minutes
    before performance.
    THE BASIC WORKOUT OUTLINE
    ▪WARM-UP
    ▪STRETCH
    ▪AEROBIC AND STRENGTH TRAINING
    ▪COOL DOWN
    ▪STRETCH
    WARM UP
    ▪ Jog in place

    ▪ Jog slowly in place for 30-60 seconds.


    ▪ Lift your knees.
    ▪ Rope Jumping

    ▪ Jump slowly for 60 seconds.


    ▪ Keep your elbows close to your sides.
    ▪ Turn the rope with small circular motion of your hands and wrist and jump high enough to clear
    the rope.
    ▪Neck stretch

    Bend your neck alternately to the left, right, front and


    back. Hold each position for 5 seconds and do 2
    repetitions. Do not rotate your neck each movement
    must be distinct.
    ▪ Arm and Shoulder Stretch

    ▪ Interlace your fingers, straighten, and lift the arms to


    produce stretch in the arms, shoulders and chest.
    Hold for 15 to 30 seconds. Do one set
    ▪ Triceps and shoulder Stretch

    ▪ Gently and slowly pull the elbow behind the head.


    Hold for 15 to 30 seconds and reverse arm
    ▪ Side Stretch

    ▪ Keep your hips facing front and bent to the left. Hold for
    5 to 10 seconds and repeat to the right side.
    ▪ Do 3 repetitions on each side.
    ▪Calf Stretch

    ▪ While standing, place your left foot near the wall.


    Keeping the right foot flat on the floor, move right leg
    back until you feel the stretch in the calf muscle. Do
    not bounce. Stretch the other leg.
    ▪ Chest Stretch

    ▪ Place flat palm of right against a wall. Slowly rotate forward


    until you feel the stretch in your chest.
    ▪ Hold the stretch for 10-30 seconds.
    ▪ Stretch the other side.
    ▪ Shoulder Stretch

    ▪ Extend your left arm in front of your body. Using the left wrist, place
    the right wrist underneath and pull inward toward your body, while
    keeping the left arm extend. Hold for 10-30 seconds. Stretch the
    other side.
    ▪ Quadriceps Stretch

    ▪ Supporting body with your left arm against a solid object, grab your
    left toes with right arm. Pull your help up to your buttocks until you
    feel the stretch in your thigh.
    ▪ Forearm Stretch

    ▪ Extend your arm. Using your left hand, pull your finger tips
    back toward your body until you feel the stretch in your
    forearm. Hold stretch for 10-30 seconds. Repeat using the
    other arm.
    ▪ Inner thigh Stretch

    ▪ While seated, pull both feet inward toward the body. Grab your
    feet with your hands, while using the elbows to press
    downward slightly on the knees. You should feel this stretch in
    your inner thighs. Hold for 10-30 seconds.
    ▪ Cat (Black) Stretch

    ▪ To stretch the upper back, hands and knees should be on the


    floor. Just as a cat would do, slowly lift your back up toward the
    ceiling and hold in place.
    ▪Spinal Twist

    ▪ While seated, extend the left leg in front of you. Bend your right leg, placing
    your right foot on the outside of the left knee. Extend your right arm
    behind you to support your body. Place the left arm on the outside of the
    right leg. Slightly twist the torso using your left arm until you feel the
    stretch in your side. Hold for 10-30 seconds. Stretch the other side.
    ▪ Harmstring Stretch

    ▪ While seated, extend your left leg in front of you. Bend your right leg, placing the bottom of your
    foot on the inside of the left knee. Place your right hand on top of your left hand. While keeping
    the lower back straightened, reach toward your left foot. Hold this for 10-30 seconds. During this
    stretch, keep the foot of the straight leg upright with the ankle and toes relaxed.
    ▪ Repeat for the right leg.

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