PE FINALS

• Warm-up


  Helps increase the body temperature
• Stretching


  Helps to increase the range of motion at a joint or group of joints
• Warm-up routine


  1. General, active warm-up consisting of low-intensity movements

  2. Specific movements that simulate the actual movements of the sport or exercise to follow
• The American College of Sports Medicine recommends 5-10 minutes of whole body movements (e.g. calisthenics) and 5-10 minutes of progressive aerobic activity in warm-up
• Warm-up


  • Lessens the risk for muscle-tendon injury as it prepares the tissue for greater stresses of vigorous physical activity
  • Studies support the 'injury-protective' hypothesis which suggest a decrease in injury risk compared with no warm-up
• Static stretching


  1. Performed at least three times per week, preferably daily and after moderate or vigorous physical activity (in the cool-down phase)

  2. Not recommended during warm-up because it tends to relax or inhibit muscle activation, which leads to a decrease in muscle performance

  3. Holding each stretched position for 15-30 seconds
• Only athletes who require extreme static flexibility, such as gymnasts, swimmers and divers, might need to stretch at the end of the warm-up phase
• Poor technique is one of the main causes of injuries
• Most common causes of exercise-related injuries

  • High impact activities
  • Rapid conditioning programs (doing too much too quickly)
  • Improper shoes
  • Training surfaces and anatomical disposition
• A significant and rapid increase in the quantity, intensity, and duration of activities such as high impact exercises are the most common causes of injuries
• Most of these injuries can be avoided through a gradual progression in exercise or training in terms of frequency, intensity and duration
• Improper shoes and hard training surfaces can pose potential danger to anyone doing exercises
• Good quality footwear and softer training surfaces such as grass, artificial turf and training mats produce less trauma than wood, concrete or asphalt
• RICE


  Rest, ice (cold application), compression and elevation. This is a standard treatment procedure for acute sports injuries.
• Muscle soreness and stiffness

  Thought to be related to fatigue of the exercised muscles a few hours after the exercise
• Heat cramps


  Muscle spasms caused by heat-induced changes in electrolyte balance in muscle cells
• Heat exhaustion


  Heat-related fatigue
• Heat stroke


  Serious heat-related illness requiring immediate medical attention
• Factors to consider when choosing sportswear

  • Breathability
  • Heat and moisture management properties
  • Strength and durability
• Recommended fabrics for sportswear

  • Synthetic fabrics
  • Cotton
  • Polyester
  • Carbon fiber
• Sports bra


  Combines both comfort and support for women
• Wearing shorts is recommended to better see movement through the knees and ankles
• Investing in quality underwear such as cotton, polyester and nylon can avoid discomfort and possible irritation
• Consulting a footwear specialist and having your feet movement analysed can help determine the appropriate shoes that will suit your movement pattern
• Choosing the proper exercise equipment is a critical consideration
• r is taken for granted
• Quality underwear


  Cotton, polyester and nylon to avoid discomfort and possible irritation
• Footwear


  • Most, if not all, exercises utilize your feet
  • It is necessary that the best quality footwear is worn during exercise
  • Any discomfort in footwear can lead to compensation patterns in order to avoid pain
  • This causes change in technique and potentially lead to injury
• Technical fabric sports socks

  Help keep your feet dry and avoid blisters
• Choosing appropriate shoes


  1. Consult a footwear specialist

  2. Have your feet movement analysed to determine the biomechanics of your legs while walking/running

  3. This will guide you in choosing the appropriate shoes that will suit your movement pattern
• Exercise Equipment


  • Stability Exercise Ball or Fitness Ball
  • Resistance Band
  • Free weights
  • Medicine ball
  • Suspension cord
  • Stopwatch
  • Mat
  • Foam roller
• Stability Exercise Ball or Fitness Ball


  Large flexible and inflatable ball used for resistance training
• Resistance Band


  • Good alternative to free weights such as dumbbells and kettlebells
  • Advisable to purchase strong and durable bands where the rubber is covered by tougher material to prevent any splitting and tearing
• Free weights


  • Barbells and dumbbells
  • Require balancing the resistance through the entire lifting motion
  • Available in varying weights
• Medicine ball


  Can help you perform functional movements with the added weight, thereby increasing exercise difficulty or intensity
• Suspension cord


  • Resistance training apparatus that utilizes your own body weight as you perform functional movements
  • Good alternative to exercise machines
• Stopwatch


  • One of the most important equipment in your workout
  • Need to keep an eye of the total workout time, rest periods and intervals
• Mat


  • Straightforward flat mat is the most comfortable
  • Can save your floor covering and from dirt
• Foam roller


  Helps correct muscle imbalances by activating the Golgi tendon organs (GTOS) which cause the muscles to lengthen and relax, while inhibiting the action of the muscle spindles which cause contraction
• Warm up


  • Increases blood flow to the muscles by increasing the heart rate
  • Stimulates the muscles through increasing strength/speed/power requirements
  • Mobilizes the joints through the ranges that they will be expected to work at