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    PE 10 Q4 WEEK 1 LAS 1 With Attachment

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    Sarah Jane Lugnasin
    The document provides instructions for warming up and stretching properly before exercise like cheerleading. It recommends including an aerobic warm up and dynamic stretching routine to reduce injury risk, and describes specific stretches for the hamstrings, hips, quads, triceps, shoulders, and chest.

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    © All Rights Reserved
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    PE 10 Q4 WEEK 1 LAS 1 With Attachment

    Uploaded by

    Sarah Jane Lugnasin
    11 views2 pages
    The document provides instructions for warming up and stretching properly before exercise like cheerleading. It recommends including an aerobic warm up and dynamic stretching routine to reduce injury risk, and describes specific stretches for the hamstrings, hips, quads, triceps, shoulders, and chest.

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    PE 10 Q4 WEEK 1 LAS 1 with attachment

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    The document provides instructions for warming up and stretching properly before exercise like cheerleading. It recommends including an aerobic warm up and dynamic stretching routine to reduce injury risk, and describes specific stretches for the hamstrings, hips, quads, triceps, shoulders, and chest.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    11 views2 pages

    PE 10 Q4 WEEK 1 LAS 1 With Attachment

    Uploaded by

    Sarah Jane Lugnasin
    The document provides instructions for warming up and stretching properly before exercise like cheerleading. It recommends including an aerobic warm up and dynamic stretching routine to reduce injury risk, and describes specific stretches for the hamstrings, hips, quads, triceps, shoulders, and chest.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Name: ________________________________________ Grade & Section: ________________

    Subject: PE 10 Teacher: ____________________________ Score: ______________


    Lesson : Quarter 4 Week 1 LAS 1
    Activity Title : Warming Up and Stretching
    Learning Target : Engages in moderate to vigorous physical activities for at least 60 minutes a
    day in and out of school.
    Reference(s) : Learner’s Manual, MELCs (PE10PF-IVc-h-45)
    LAS Writer : Jomar C. Castro

    Warming up and stretching correctly before any form of exercise is essential if you want to avoid
    injury. Cheerleading will require almost every muscle in your body to engage and considering
    cheerleading is one of the most active sports around, you need to make sure warp-up routine is just as
    active whilst working all of the muscles you’re about to use.

    Aerobic Warm Up Routine. Before you start practice make sure to focus on creating an aerobic warm
    up routine and then a dynamic stretching routine as this will reduce the chance of injury. A great warm
    up routine moves your body in a variety of different directions. The best warm-ups are usually: (jogging
    either on the spot or around the gymnasium/field, Slides from side to side, Skipping, Lunges, Jogging
    backwards, Star jumps.
    Note: Please read the second page of this learning activity sheet before you answer the activity
    below.

    Directions: Take a photo or video of yourself doing the Aerobic Warm Up Routine and Stretching.
    Paste your pictures here or send your video to your teacher in any platform that is available in your
    area. (10pts)
    Attachment:
    Stretching. Stretching is the most important part of your routine. Never, ever skip stretching as you
    risk harming yourself if you fail to do so. As a cheerleader, you will use almost every part of your body,
    so be sure to stretch for 25-30 seconds before you start the next stretch. A good stretching routine will
    take around 10-15 minutes. Some of the best stretches for cheerleaders are:
    Hamstring Stretches. Sit down and stretch one leg out whilst tucking the other into your groin. Reach
    for your toes and hold for 30 seconds. Alternatively spread both legs out and reach to either side for
    20-30 seconds at a time.
    Hip Stretches. In a standing position, spread your legs to double shoulder width and squat with your
    feet pointing outward. Tuck your elbows into your inner knee and squat as low as you can whilst pushing
    your knees out.
    Quad Stretches. Stand up and bend one knee backwards and catch your foot with the same hand.
    Stretch your quad by pulling your ankle towards your body all whilst balancing yourself.
    Triceps Stretches. Reach one hand up and then behind your back so your hand is touching the centre
    of your back. Push down gently with your opposite hand.
    Shoulder Stretches. Reach across your chest with one arm and pull it closer by grabbing underneath
    your elbow with your other arm.
    Chest Stretches. Hold your hands behind your back and gently raise them as high as you can whilst
    keeping your back straight.
    You should always aim to warm up for around 10 minutes before you go on to stretches, this will
    loosen your muscles up and get them ready for the task at hand. Try and warm up so you feel a little
    tired, but don’t overdo it to the point where you are exhausted.

    Quad Stretches
    Hamstring Hip Stretches

    Chest Stretches
    Shoulder Stretches
    Triceps Stretches

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