1.2 LET'S BE FIT!

• Proper Warm-ups - Loosens one's muscles and tendons to increase the range of motion of joints.
• Proper Warm-ups - To warm up the body by increasing blood flow.
• Dynamic Stretching - The second portion of the warm-up routine
• Dynamic Stretching - Should be performed immediately after the aerobic warm-up or before a practice session or match.
• Dynamic Stretching - Simply means stretching muscles while moving.
• Dynamic Stretching - It increases power, flexibility, and range of motion, and it may reduce injuries.
• Examples of Dynamic Stretching:

  • Straight-leg March
  • Scorpion
  • Hand Walks
• Straight-Leg March - Dynamic Stretching that targets the Hamstring and Glutes.
• Straight-Leg March - Kick one leg straight out in front, with toes flexed and pointed straight up.
• Straight-Leg March - Reach the opposite arm to the upturned toes.
• Straight-Leg March - Drop the leg and repeat with the opposite leg and arm. Repeat sequence at least 6 or 7 times.
• Scorpion - Lie on your stomach with arms outstretched and feet flexed so only toes are touching the ground.
• Scorpion - Kick right foot toward the left arm, and then kick left foot forward toward the right arm. Begin slowly and repeat up to 12 times.
• Hand Walks - Dynamic Stretch that targets our core muscles, shoulders and hamstrings.
• Hand Walks -Stand straight with legs together. Bend over until both hands are flat on the ground.
• Hand Walks - Walk with your hands forward until back is almost extended.
• Hand Walks - Keep legs straight, inch your feet towards the hands.
• Hand Walks - Walk with hands forward again. Repeat 5 to 6 times.
• Straight-Leg March - This Dynamic Stretch should be repeated 6 or 7 times.
• Straight-Leg March - This Dynamic Stretch should be repeated 6 or 7 times.
• Scorpion- This Dynamic Stretch should be repeated up to 12 times.
• Scorpion- This Dynamic Stretch should be repeated up to 12 times.
• Hand walks - This Dynamic Stretch should be repeated 5 to 6 times.
• Hand walks - This Dynamic Stretch should be repeated 5 to 6 times.
• Cooldown Exercises - One of the most important parts of physical activity is the cooldown.
• Cooldown Exercises - These are light exercises that help your body transition from working hard to a resting stage.
• Most Effective Cooldown Exercises:

  • Walking
  • Stretching the legs
  • Stretching the chest
  • Stretching the arms
  • Stretching out the core
  • Dancing
  • Yoga
• Cooldown exercises reduce strain on the heart muscle as it goes from exerting itself back to the normal rate.
• Cool-down exercises - are important to help your body relax and that you feel comfortable after an intense training or activity