UNIVERSITY OF NORTHERN PHILIPPINES

College of Arts and Sciences

Department of Physical Education

PHYSICAL EDUCATION 101

MOVEMENT ENHANCEMENT

UNIT I
PHYSICAL EDUCATION

Prepared by:
Jenny Rose R. Ramos
Loreto Reynante
Schubert Soliven
Carmela Vee F. Lim
Romely A. Teano
 MOVEMENT ENHNCEMENT

What this worktext is all about?

This worktext is about the meaning, objectives and values of Physical

Education, Physical activity, exercise and fitness. You’ll be able to
appreciate the foundation of Physical Education through movement exercise
and fitness as you go to the activities. Knowing the importance of being physically active will
surely give you more knowledge and interest to become physically fit. Move to learn, learn to
move! Have fun!

What are you expected to learn?

This worktext is designed for you to:

1. Demonstrate knowledge and skills related to Physical Education
and Physical Fitness.
2. Gain the importance of warm up, stretching and Cooldown
Routine
3. Recall and understand the meaning and importance of Physical Education

INTRODUCTION

Civilization changes, therefore, developing technology for the 21st century will require
skills as well as qualifications that one can hardly think of at the moment. The preparation for,
and proof of this has to come through education and for that reason, the way pupils are taught in
schools today has to change, as a lot of young people today are lacking appropriate attitudes and
social skills (i.e. skills such as flexibility,
adaptability, punctuality, responsibility,
creativity as well as citizenship, self-
management and communication will have to
be improved). So, in this unstable
environment, children need to learn
elementary skills rather than knowledge, and
develop attitudes enabling them to keep developing those skills throughout their life. In other
words, they have to learn how to keep developing permanently and/by learning constantly. And
this is what schools have to equip young generations with today. In the case of physical
education, all children should be able to take part in physical activity organized in school
settings. It is also the school which should provide them with a lot of fun and enjoyment, without
making them feel embarrassed or teased by others for their lack of technical ability. It is partly
the school’s role to keep them active and thus healthy.
Let’s know more!
Lesson 1: MEANING, OBJECTIVES and VALUES of PHYSICAL EDUCATION

PHYSICAL EDUCATION
Is the integral part of school curriculum that aims to develop
the physical, mental, social, emotional and spiritual aspects of an
individual; through well selected physical activities that will help
students attain and maintain their well-balanced life.

GENERAL OBJECTIVES OF PHYSICAL EDUCATION

1. Improvement in the Fields of Education
Today, physical education is required part of most school curricula, and a
number of colleges and universities offer degrees in the field. Physical
education classes generally include formal exercises, sports, and
contests; although an increasing emphasis has been given to such
Asian techniques as yoga, karate, and judo. The American
Alliance for Health, Physical Education, Recreation and Dance
(founded 1885) is concerned with improving its fields of education and
with increasing the public’s knowledge and appreciation of physical
education.

2. Improvement in Life-Style and Social Relationship:

Studies in the Health and Physical Education
learning area provide the potential for a better quality of
life for all students, now and in the future.
Effective interpersonal skills are essential for
participation in meaningful and fulfilling relationships in
family, school,
recreation, work and
community contexts. Interpersonal skills such as assertive
communication, negotiation, conflict resolution, cooperation
and leadership enable students to act responsibly and contribute
effectively to groups and teams.

3. Individualistic Improvements
(a) Organic Development:
The development of young people in an increasingly complex and diverse society can be
characterized by rapid change, sedentary work and leisure practices, changing family structures
and roles, and the promotion of unhealthy behaviors by various sources.
 The Health and Physical Education learning area empowers students to critically evaluate
the opportunities and challenges associated with living in modern society and teaches them how
to take action to avoid injury or reduce threats to their health and well-being. Without the
benefits provided by this learning area, individuals face a reduced quality of life and society
increasing health care and social costs.

(b) Neuro-Muscular Development:

Students require movement, skills in order to perform competently in physical activities.
Experience in fundamental movement skills in
the early years of schooling supports the
development of more specific skills in later
childhood and participation in sport and
recreation as lifelong pursuits. Students who
enjoy, participate in, appreciate and are skillful
in play, games, sports, dance and outdoor
recreation develop confidence and self-esteem.

(c) Personality Development:

Sports and physical education have great
role in an individual’s personal development.
Through participation in sport, recreation and
other physical activities, students improve their
physical skills and fitness, and become aware of
the important role that motivation, enthusiasm,
initiative, self-discipline, self-respect,
cooperation and the assumption of responsibility
play in the maintenance of healthy society.
All students develop proficient self-
management skills for their own benefit, and for the
benefit of the communities in which they live and
work. Being able to set and achieve personal goals;
plan, implement and evaluate decisions; develop
self-esteem, and manage stress and cope with
change and conflict are essential self-management
skills that underpin a healthy and active lifestyle.
Through participation in classroom interactions, work placements, sporting, recreational
and other physical activities, students develop and practice these skills. Students who possess
sound self-management skills are better able to identify and avoid potential health risk, enhance
their mental health and well-being, as well as planning for their future.
 4. Improvement in the Sense of Responsibility:
Improving students’ knowledge about health issues
and practices does not guarantee they will lead healthy
lifestyles. However, students who are able to identify and
develop their own attitudes and values associated with
leading a healthy lifestyle are better equipped to make
personally and socially responsible decisions.
This has the potential to enhance the quality of their
own and other people’s lives. Students who are able to respect the attitudes and values of others
are well placed to contribute effectively to home, school, work and community life. Study in this
learning area encourages them to exhibit attitudes and values that are consistent with lifelong
participation in sport and physical activity, the prevention of ill-health and the acceptance of
personal responsibility for their actions.

THE VALUE OF PHYSICAL EDUCATION

Physical education is an essential subject area for learning.  It helps
students become competent movers, which in turn, builds self-confidence and
lays a foundation for participation in lifetime physical activity.  Its movement
content helps improve cognitive function, which in turn, promotes learning in other subject areas
(Ratey, 2002; Ratey & Hagerman, 2008).  It helps students learn about their abilities, aptitudes,
limitations, and potential.  It provides opportunities for students to: develop creativity, positive
attitudes toward physical activity, assume more personal and social responsibility, and meet
performance obligations as individuals and in groups.

7 REASONS WHY PHYSICAL EDUCATION IS IMPORTANT IN SCHOOL by Mr. Wood’s ~ Mohawk

6

1. Good Health. The value of physical fitness can never be

overstated. It’s only in physical educational classrooms
that students learn the value of taking care of themselves
thru proper grooming, healthy eating and regular exercise.

2. It’s a preventive measure against disease. Many doctors

today agree that obesity is a serious health risk. Without
any form of diet management and control with the numerous processed food students
intake everyday compounded by a sedentary lifestyle.
3. It’s a Program for muscle strength and fitness. Physical
education develops the student’s motor skills and hand-eye
coordination. It also develops the upper body muscles through
 activities like doing push up as well the lower body muscles through stationary jumping
jacks etc.

4. It promotes academic learning. Physical health allows students to

function even better in classrooms. A good cardiovascular system
developed from regular exercise promotes excellent blood and
oxygen circulation.

5. . It builds self-esteem. Students who are active in physical activities like basketball,
volleyball, martial arts and running just to name a few are more confident with
themselves according to most social school studies.

6. Teamwork and sportsmanship skill. Most physical

education programs are holistic. The program allows
student to interact together to a common goal and that is
to win and excel physically. It brings out the competitive
sides of students working both body and mind but also
promotes sportsmanship.

7. It promotes a physically active lifestyle. The purpose of physical education is to instill in

students, at an early age, the value of self-preservation and choosing a lifestyle that is
good for both the mind and body.

5 DIMENSIONS OF WELLNESS
There are five main aspects of personal health: physical,
emotional, social, spiritual, and intellectual. In order to be
considered "well," it is imperative for none of these areas to be
neglected. The Health and Wellness Educators (HAWES) want
to inform you, the student, of ways to maximize your personal
wellness.

1. Physical
A physically healthy person is active, does not get tired easily, does
not get sick easily, is strong, and is full of energy. Physical health
refers to the condition of the body and the way it reacts to diseases.
You need to take good care of your body in order to maintain good
physical health. You need to eat nutritious food, to exercise, and to
take enough sleep and rest.
 The basic knowledge of anatomy and physiology would help individual to appreciate and
encourage in engaging more in Physical activities; to develop to skeletomuscular and cardio
vascular and endurance and strength, and to sustain daily life activities without uncle fatigue.

 Exercise! Even walking 30 minutes a day three times a week

will greatly improve your health.
 Eat Healthy. Avoid fried foods, soft drinks, processed meats,
and sweets. Try to include 5 servings of fruits and vegetables
in your diet everyday.
 Don't skip meals. Especially breakfast, it slows down your
metabolic rate and can cause weight gain.

 Avoid heavy episodic drinking and drug use. No more than five drinks in one sitting for
men and four for women. Don't play drinking games and space drinks over time
alternating with a glass of water.
 Get at least 6-8 hours of sleep every night.

2. Mental
A mentally healthy person is able to concentrate
on a task for an extended period of time. He is alert,
able to listen, and think. The way a person thinks
and handles situations also indicates his
intellectual/mental health. Intellectual health also
entails creativity, general knowledge, and common
sense. It also involves a person’s ability to make
sound decisions. This is important to a person’s
health and well-being.
Our nervous system is divided into two; central nervous system and peripheral system, these
two systems played a very important role in our movements as well as in making right decisions.
Physical activities help us to condition and develop our mind to become more active and alert.

 Keep abreast of current affairs.

 Take your school work seriously and spend time in the library.
 Seek academic help if you need it.
 Become a life-long learner.
3. Social
This refers to the effective way a person performs
his role in life as a son, daughter, friend, neighbor, or
citizen. This involves a person’s ability to perform his
responsibilities and to maintain good relationships with
others. Giving love and respect to others is an important
factor of social health. In short, a socially healthy
person makes friends easily and keeps them; does not
quarrel with others; and is considerate and kind to
others. Social health also involves cooperating with
others whenever a task needs to be done.
To have a lot of friends and acquaintances is something that you be proud of. One way of
gaining a lot of friends is to know their temper and how to deal with it. There are four
temperaments; Sanguine, Choleric, Melancholic, and Phlegmatic. PE helps us to expose
ourselves in different people knowing and applying these things in our life would broaden the
horizons of our social life and we can say we possess a good self-esteem within us.
 Get involved. There are a variety of clubs and organized on
campus; you're bound to find something that interests you.
 Know who your best friends are.
 Recognize when you are in an unhealthy relationship.
 Balance your social life with your academic responsibility.

4. Emotional
Based on research, the quality of a person’s health
determines the person’s emotions. What he feels towards self,
other people and situations determines his emotional health.
Emotional health refers to a person’s way of handling success
as well as defeat, of coping with everyday problems and
stress, and the management of his study, work, and other
activities. An emotionally healthy person is in control of his
thoughts, feelings, and behavior. He feels good about himself
and has good relationships with other people.
According to medical experts, people with good emotional health have a lower rate of
stress-related diseases like, headaches, ulcers, migraines, stomachaches, and asthma.
  Try to maintain a positive attitude even when problems arise.
 Discover your personal stress reliever. Manage your time wisely
because it will help lower stress.
 Find someone that you trust who you can openly share your
feelings with.
 Seek professional help when you need it.
 Smile even when you don't feel like it.

5. Spiritual
This refers to a person’s belief in God, sense of values, and his ability to
exercise what he believes is right. A person’s religious faith also contributes to
his health and well-being. The spiritual aspect of an individual is the most
important part to be develop.

 Find a quiet place and spend time there every day.

 Contemplate the meaning of your life.
 If you have a religion, study and practice it.
 Spend time appreciating the natural world around you.

Some ways of maintaining good health:

 Have adequate and regular exercise at least 3x a week.
 Take enough rest and sleep at least 8 hours daily.
 Eat balanced meals. If possible, avoid junk foods, and fatty foods.
 Learn to properly deal with problems.
 Maintain harmonious relationships with family members, friends, and other people in
your community,
 Do your responsibilities, and for students – study well.
 Have a regular checkup. An ounce of prevention is worth a pound of cure.
Lesson 2: PHYSICAL ACTIVITY, EXERCISE and PHYSICAL FITNESS

PHYSICAL ACTIVITY
Physical activity can be defined as any movement of the body that requires energy
expenditure. This includes any motion you do through the day excluding sitting still or lying
down. For example, walking to class, taking the stairs, mowing the lawn, and even cleaning your
house can be considered physical activity.

EXERCISE
Exercise is a type of physical activity but not every physical activity is exercise. Exercise
is a planned, structured, and repetitive activity for the purpose of improving or maintain physical
fitness. Exercise is essential for improving overall health, maintaining fitness, and helping to
prevent the development of obesity, hypertension, and cardiovascular disease.

FITT Principle for an Effective Exercise

Understanding the F.I.T.T. principle helps you create a workout plan that will be more
effective in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of
exercise. These are the four elements you need to think about to create workouts that fit your
goals and fitness level. Learn how the F.I.T.T. principle works.

FREQUENCY
The first thing to set up with your workout plan is frequency—how often you will
exercise. Your frequency often depends on a variety of factors including the type of workout
you're doing, how hard you're working, your fitness level, and your exercise goals.
In general, the exercise guidelines set out by the American College of Sports Medicine
give you a place to start when figuring out how often to work out for both cardio and strength
training.
Cardio Workouts
Cardio workouts are usually scheduled more often. Depending on your goal, guidelines
recommend moderate exercise five or more days a week or intense cardio three days a week to
improve your health.
If you want to lose weight, you'll want to work up to more frequent workouts, often up to
six or more days a week.
Strength Training
The recommended frequency for strength training is two to three non-consecutive days a
week. You should have at least one to two days between sessions.
Your frequency, however, will often depend on the workouts you're doing, because you
want to work your muscles at least two times a week. If you do a split routine, like upper body
one day and lower body the next, your workouts will be more frequent than total body workouts.

INTENSITY
Intensity has to do with how hard you work during exercise. How you can change the
intensity depends on the type of workout you're doing.
Cardio Workouts
There are different ways that you can measure your workout intensity. For cardio, you
will usually monitor intensity by heart rate, perceived exertion, the talk test, a heart rate
monitor, or a combination of those measures.
The general recommendation is to work at a moderate intensity for steady-state
workouts. Interval training is done at a high intensity for a shorter period of time. It's a good idea
to have a mixture of low, medium, and high-intensity cardio exercises so you stimulate different
energy systems and avoid overtraining.
Strength Training
Monitoring the intensity of strength training involves a different set of parameters. Your
intensity is made up of the exercises you do, the amount of weight you lift, and the number of
reps and sets you do. The intensity can change based on your goals.
If you are a beginner looking to build muscle stability and endurance, use a lighter weight
and do fewer sets with high repetitions: two or three sets of 12 to 20 reps.
If your goal is to grow muscle, do a higher number of sets with a moderate amount of
repetitions (for instance, four sets of 10 to 12 reps each).
If you want to build strength, use heavy weights to do a more set with fewer reps (five
sets of three reps each, for example).

TIME
 The next element of your workout plan is how long you exercise during each session.
There isn't one set rule for how long you should exercise, and it will typically depend on your
fitness level and the type of workout you're doing.

Cardio Workouts
The exercise guidelines that suggest 30 to 60 minutes of cardio but the duration of your
workout depends on what you're doing.1
If you're a beginner, you might start with a workout of 15 to 20 minutes. If you're doing
steady-state cardio, such as going for a run or getting on a cardio machine, you might exercise
for 30 to 60 minutes. If you're doing interval training and working at a very high intensity, your
workout will be shorter, around 20 to 30 minutes.
Having a variety of workouts of different intensities and durations will give you a solid,
balanced cardio program.
Strength Training
How long you lift weights will also depend on the type of workout you're doing and your
schedule. For example, a total body workout could take up to an hour, whereas a split
routine could take less time because you're working fewer muscle groups.

TYPE
The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to
manipulate to avoid overuse injuries or weight loss plateaus.
Cardio Workouts
Cardio is easy to change, since any activity that gets your heart rate up counts. Running,
walking, cycling, dancing, and the elliptical trainer are some of the wide variety of activities you
can choose.
Having more than one go-to cardio activity is the best way to reduce boredom, and your
body needs variability along with progressive overload.
Strength Training
Strength training workouts can also offer variety. They include any exercise where you're
using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles.
Bodyweight exercises can also be considered a form of strength training.
You can easily change the type of strength workouts you do, from total body training to
adding things like supersets or pyramid training to liven things up.

How to Use F.I.T.T.

The F.I.T.T. principle outlines how to manipulate your program to get in shape and get
better results. It also helps you figure out how to change your workouts to avoid boredom,
overuse injuries, and weight loss plateaus.
 For example, walking three times a week for 30 minutes at a moderate pace might be a
great place for a beginner to start. After a few weeks, however, your body adapts to these
workouts and several things may happen:
 You burn fewer calories: The more you workout, the easier it is to do the exercises
because your body becomes more efficient.
 Weight loss stalls: Your new workouts may lead to weight loss, but when you weigh less,
you expend fewer calories moving your now-smaller body.
 Boredom sets in: Doing the same workout for weeks or months on end can get old, eating
into your motivation to exercise.

It's at this point you want to manipulate one or more of the F.I.T.T. principles, such as:
 Changing the frequency by adding another day of walking
 Changing the intensity by walking faster or adding some running intervals
 Changing the time spent walking each workout day
 Changing the type of workout by swimming, cycling, or running.
Even just changing one of these elements can make a big difference in your workout and in
how your body responds to exercise. It's important to change things up on a regular basis to keep
your body healthy and your mind engaged.

PHYSICAL FITNESS
Physical fitness refers to the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living. Being efficient means doing daily
activities with the least effort possible. A fit person is able to perform schoolwork, meet home
responsibilities, and still have enough energy to enjoy sport and other leisure activities. A fit
person can respond effectively to normal life situations, such as raking leaves at home, stocking
shelves at a part-time job, and marching in the band at school. A fit person can also respond to
emergency situations - for example, by running to get help or aiding a friend in distress.
Physical fitness is a state of well-being with low risk of premature health problems and
energy to participate in a variety of physical activities.
Fitness is commonly defined as the capacity to carry out the day’s activities without
undue fatigue.
 Importance of Physical Fitness
1. You’re more likely to live a long and healthy life. Regular exercise reduces the risk of
developing heart disease, high blood pressure, high cholesterol, type 2 diabetes and
certain types of cancer. It also reduces the risk of having a stroke. In one eight-year
study of more than 20,000 men, those who were lean but unfit had twice the risk of
death as those who were lean and fit.

2. You’ll have more energy, strength and stamina. People who complain that they don’t
have enough energy to exercise fail to realize that working out gives you energy. In
 one study, middle-aged women who lifted weights for a year became 27% more
active in daily life than before they started lifting weights. Regular exercise also
increases your strength.

3. You’ll keep excess body fat off. If you try and lose weight, simply by dieting. You’ll
lose some muscle along with any body fat you lose and you’ll slow down your
metabolism. If your weight loss program includes exercise, you’ll lose body fat
without losing muscle and without slowing down your metabolism. If you’re
currently at a healthy weight, regular exercise will help you avoid putting on excess
body fat in the future. 

4. You’ll keep your bones strong. Both men and women start losing bone mass around
age 35. Lifting weight can not only stop the loss of bone mass, but in some cases it
can even reverse it. This drastically reduces the risk of osteoporosis. Weight bearing
exercises like walking and running also help keep bones strong.

5. You’ll prevent or reduce low back pale. Strengthening your abdominal and lower
back muscles can help prevent low back pain, and it can also reduce discomfort if you
already suffer from this pain. You might also be able to avoid back surgery by
strengthening your abdominal and lower back muscles.

6. You’ll keep excess body fat off. Multiple studies have confirmed that regular exercise
is one of the best things you can do for your mind. Regular exercise improves brain
function, which helps prevent dementia and Alzheimer’s disease.

7. You’ll improve your mood. A large amount of research shows that you have a better
sense of well-being following a workout. Thanks to chemicals released in the brain
during exercise, feelings of depression, anxiety, stress and anger are diminished
during workout.

8. You’ll get sick less often. Both aerobic exercise and weight lifting strengthen the
immune system. The stronger your immune system, the less often you’ll get sick.

9. You’ll sleep better People who exercise regularly fall sleep faster and wake up less
often during the night than people who are sedentary.
10. You’ll enjoy life more. Life is much more enjoyable when you’re fit and health. You
look good and you feel good, and you’re more productive in everything you do.
 Why is physical fitness important? Because many common health problems are the result
of a sedentary lifestyle and they can be minimized or prevented by improving your physical
fitness.

COMPONENTS OF PHYSICAL FITNESS

Physical fitness comprises two related concepts: general fitness (a state of health and
well- being), and specific fitness (a task-oriented definition based on the ability to perform
specific aspects of sports or occupations). Physical fitness is generally achieved through correct
nutrition, exercise, hygiene and rest.

Use the link below for the Physical Fitness Test procedures.

Components of Physical Fitness

Health Related Components Skill Related Components

These factors that are related to how well the These aspects of fitness form the basis for
systems of your body work. successful sport or activity participation

• Cardiovascular Fitness: the ability of the • Speed: The ability to move quickly from one
circulatory system (Heart and Blood vessels) point to another in a straight line.
to supply oxygen to working muscles during PFT- 50 meters Sprint
exercise.
PFT- 3 Minute step Test • Agility: The ability of the body to change
direction quickly
•Body composition: the relative percentage PFT-Hexagon Agility Test
of body fat compared to lean body mass
(muscle, bone water, etc. • Balance: The ability to maintain an upright
BMI (Body Mass Index) posture while still or moving
PFT- Stork stand Test
• Flexibility: the range of movement possible
at various joints. • Coordination: Integration with hand and/or
PFT- Sit and Reach, Zipper Test foot movements with the input of the senses.
PFT- Paper Juggling
•Muscular strength: the amount of force that
can be produced by a single contraction of a •Reaction Time: Amount of time it takes to
muscle. get moving.
PFT- Curl-ups, Push up PFT- Stick Drop Test

•Muscular endurance: the ability of a muscle • Power: The ability to do strength work at an
group to continue muscle movement over a explosive pace.
length of time. PFT- Basketball Chess Pass

 
Lesson 3. WARM UP, STRETCHING AND COOL DOWN

Warm Up, Stretching, and Cooldown Activity

Warm-up is basically the easiest form of knocking up the blood flow of the body in order
for an individual to prepare for a more complex exercise to the most vigorous activity. Some
people do warm up exercises just to follow the process of exercising without the knowledge of
its importance, they do not tend to awaken their body through proper stretching instead they just
raise their hands, jog a little and bend a little then that’s it! Neglecting the proper way of
warming up may result to damaging your body and may lead in a light to severe injury.
Warming up, stretching, and cooling down are important parts of exercise sessions.

In order to avoid injuries and to prepare your body for physical activities do warm up
exercises. It will increase the blood flow to the muscles, increase sensitivity to nerve receptors,
increase the rate of delivery of oxygen. A cooldown is done every after-exercise session. This is
to relax the body after working out.

Warm-up and cool down are two important parts of an exercise session along with actual
work out. The three are most recommended each time a physical activity program is done. Many
people take for granted warm-up and cool-down activities; some may spend a lifetime doing it;
as a result, body pains and injuries are most likely to happen. (Jun C. Alave, 2016)

Types of Warm-Up
 Passive Warm-Up – elevates body temperature using heat packs or hot showers.
 General Warm-Up – involves light movement of major muscle groups.
Stretching is performed in order to maintain or increase flexibility.

Types of Stretching
 Static Stretching
A static stretch means placing a certain muscle or muscle group in a position where it can be
extended for a certain amount of time. As part of a warm-up routine, the stretch can be held for
as short as 10 seconds. Each muscle or muscle group needs to be stretched only one time. When
applying a stretch, make sure the body is in balance.
Slowly lean into the stretch, paying attention to the sensations in that particular muscle
group. You should feel a stretch but it should not hurt. Do not bounce or make ‘jerking’
movements while stretching, this might result in the opposite effect, such as a muscle tensing up
to protect itself from being extended too far (the stretch reflex).
Examples of Static Stretching

1) Upper Back Stretch

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Interlock
your fingers and push your hands as far away from your chest as possible, allowing your upper
back to relax. You should feel the stretch between your shoulder blades.
 
2) Shoulder Stretch

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place your
right arm, parallel with the ground across the front of your chest. Bend the left arm up and use
the left forearm to ease the right arm closer to your chest. You will feel the stretch in the
shoulder. Repeat with the alternative arm.
 
3) Hamstring Stretch
 Sit on the ground with both legs straight out in front of you, bend the left leg and place
the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the
ground, bend forward keeping the back straight. You will feel the stretch in the hamstring of the
right leg. Repeat with the other leg.
 
4) Standing Hamstring Stretch

Stand with your left leg one step in front of your right foot, bend your right knee and sit
your weight on it. Toes of your front foot point up to the sky, with hands folded on the thigh.
Tilt the hips forwards as if sticking your bum in the air, keeping your back straight, hold when
you feel a comfortable stretch.  Repeat with the other leg.
 
5) Calf Stretch

Stand tall with one leg in front of the other, hands flat and at shoulder height against a
wall. Ease your back leg further away from the wall, keeping it straight and press the heel firmly
into the floor. Keep your hips facing the wall and the rear leg and spine in a straight line. You
will feel the stretch in the calf of the rear leg. Hold the stretch and then repeat with the other leg.
 
6) Hip and Thigh Stretch
 Stand tall with your feet approximately two shoulder widths apart.  Turn the feet and face
to the right. Bend the right leg so that the right thigh is parallel with the ground and the right
lower leg is vertical. Gradually lower the body keeping your back straight and use the arms to
balance. You will feel the stretch along the front of the left thigh and along the hamstrings of the
right leg. Hold a comfortable stretch and repeat by turning and facing to the left.
 
7) Adductor Stretch

Stand tall with your feet approximately two shoulder widths apart, bend the right leg and
slowly lower the body keeping your back straight and use the arms to balance. You will feel the
stretch in the left leg adductor. Hold the stretch just before pain level and repeat with the left leg.
 
8) Standing Iloptobial Band Stretch

Cross one leg in front of the other leg, bend down and touch your toes, move your hands
across the floor toward the front leg to put more stretch on the outside of your thigh on the other
side. Repeat with the other leg.
 
9) Quadriceps Stretch
 Stand tall holding or leaning to an object to keep your balance.  Grasp the top of your
ankle or forefoot behind you and pull ankle toward the buttocks. Repeat with the opposite leg.
  
10) Standing Shin Stretch

Stand tall holding or leaning to an object to keep your balance.

Grasp your forefoot behind you. Pull your forefoot toward your lower back and look forward.
Hold stretch at a comfortable level and repeat with your other leg.
 
 Ballistic Stretching
Ballistic stretching is a warm-up stretch which involves fast and sudden movements in order
to increase flexibility. It is chiefly used by athletes to increase muscle power and range of
motion.
This type of stretching makes use of the momentum of a moving body or a limb in an effort
to force it beyond its normal range of motion. Ballistic stretching involves stretching by
bouncing into (or out of) a stretched position by making use of the stretched muscles as a spring
that pulls you out of the stretched position, for example bouncing down repeatedly to touch your
toes.
 Dynamic Stretching
Dynamic stretching works your muscles and joints through a range of motion with each
repetition. It is therefore ideal for pre-exercise as it activates your muscles, prepares the whole
body for movement and increases blood flow through the body.
One study shows that dynamic stretching can help enhance muscles power and strength.
Whilst further research shows that dynamic stretching can help to prevent severe injury and
improves neuromuscular control during the active movements.
So, performing your dynamic stretches before each training sessions will increase blood
flow to the muscles, improve strength and power and reduce the risk of injury.

Examples of Dynamic Stretching

Top 8 Dynamic Stretches
1: Scorpion- The scorpion is performed facing the floor and is a great thigh stretch.
Here’s how you can perform the Scorpion with proper form:
1. Lie on the floor, face down, in a “T” formation.
2. Roll your body to the right and bring your left heel across your body.
3. Repeat for the other side.

2: Dynamic Side Lunge- The dynamic side lunge is a great way to activate the quadriceps
and gluteal muscles.
Here’s how you can perform the Dynamic Side Lunge with proper form:
1. Stand in a wide-stance with your toes slightly pointed out.
2. Sink into a side lunge and keep your right knee behind the toe, activating your gluteals at
the bottom of the movement.
3. Push through your right heel to raise your right knee.
 4. Repeat on the other side.

3: Arm Circles- Arm circles are a simple yet effective exercise. This helps to build shoulder
endurance and reduces the risk of rotator cuff injury. Your shoulder has a large range of motion
and it is crucial to thoroughly warm it up.
Here’s how you can perform the Arm Circles with proper form:
1. Circle your arms forward for 30 seconds each
2. Circle your arms backward for 30 seconds each.
3. You may like to hold a weight whilst doing this exercise for an advance version.

4: Trunk Rotation- Trunk rotations help to warm up your entire body using a wide range
of motion.
Here’s how you can perform the Trunk Rotation with proper form:
1. Stand with your feet shoulder-width apart.
2. Place your hands on your hips.
3. With soft knees [not locked straight], work the hip around in complete full circles.
 5: Leg Swings- Leg swings are a simple yet effective exercise to activate the muscles in your
lower body.
Here’s how you can perform the Leg Swings with proper form:
1. Start by standing with your feet shoulder-width apart.
2. Hold onto a wall or chair for added stability.
3. Swing one leg back and forth as high as you can.
4. Keep the other heel firmly planted on the floor.
5. Repeat with the opposite leg.

6: Hip Stretch with Twist- The hip stretch with twist is the perfect exercise to warm up
your hips and enhance hip mobility.
Here’s how you can perform the Hip Stretch with proper form:
1. Start in a push-up position.
2. Step forward with one knee then extend your opposite arm straight, reaching for the
ceiling.
3. Keep your core tight and hold at the top of the position for 2-3 seconds.
 4. Repeat with the opposite leg and arm.

7: Knee to Chest- The knee to chest strengthen the lower back and prevent unwanted lower
back pain.
Here’s how you can perform the Knee to Chest with proper form:
1. Lie on your back
2. Bring one knee toward your chest and feel the stretch
3. Repeat with the opposite leg.

8: Inchworm- The inchworm warms up your core and enhances full body flexibility.
Here’s how you can perform the Inchworm with proper form:
1. Start by standing up with your feet shoulder width apart.
2. Lower your upper body until our fingers reach the floor
3. Place your hands flat on the floor then walk your hands forward as far as you can.
3. Hold for few seconds in the extended plank position, engaging your core.
4. Return to the starting position by walking your hands back to your toes.
5. Repeat.
Here are some photos to help demonstrate
The Importance of Warm Up

Why warm up and cool down?

Warm ups and cool-downs generally involve doing your activity at a slower pace and
reduced intensity.
Warming up helps prepare your body for aerobic activity. A warmup gradually revs up
your cardiovascular system by raising your body temperature and increasing blood flow to your
muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

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. Cooling down doesn't appear to help
reduce muscle stiffness and soreness after exercise, but more research is needed.
Although there's controversy about whether warming up and cooling down can prevent
injuries, proper warmups and cool-downs pose little risk. Plus, they seem to give your heart and
blood vessels a chance to ease into — and out of — an exercise session. So, if you have the time,
consider including a warmup and cool-down in your workout routine.

How to warm up
Warm up right before you plan to start your workout. In general, warm up by focusing
first on large muscle groups, such as your hamstrings. Then you can do exercises more specific
to your sport or activity, if necessary.
Begin by doing the activity and movement patterns of your chosen exercise, but at a low, slow
pace that gradually increases in speed and intensity. This is called a dynamic warmup. A warmup
may produce mild sweating, but generally won't leave you fatigued.

Here are some examples of warm-up activities:

 To warm up for a brisk walk, walk slowly for five to 10 minutes.
 To warm up for a run, walk briskly for five to 10 minutes.
 To warm up for swimming, swim slowly at first and then pick up the tempo as you're
able.

How to cool down

Cooling down is similar to warming up. You generally continue your workout session for
five minutes or so, but at a slower pace and reduced intensity.
Here are some examples of cool-down activities:
 To cool down after a brisk walk, walk slowly for five to 10 minutes.
 To cool down after a run, walk briskly for five to 10 minutes.
 To cool down after swimming, swim laps leisurely for five to 10 minutes.