Basic stretching and warm up exercises
- 2. Basic Stretching & Warm-up Exercises a. Neck Stretch oBend your head forward and slightly to the right. oWith your right hand, gently pull your head downward to stretch your neck. oHold for about 16 counts. Repeat on the opposite side.
- 3. Basic Stretching & Warm-up Exercises b. Shoulder Rolls oStand in upright position. oRoll shoulders in circular motion forward to backward.
- 4. Basic Stretching & Warm-up Exercises c. Side Arm Stretch oStand in upright position. oExtend the right arm to the left. oUse the left arm/hand to gently push the right arm towards the body to straighten and stretch it. Hold the stretch for 16 counts. Repeat on left arm.
- 5. Basic Stretching & Warm-up Exercises d. Tricep Stretch oExtend one hand down the center of your back, fingers pointing downward. oUse the other hand to grasp the elbow and stretch your tricep muscle. oHold the stretch for 16 counts. Repeat on the opposite arm.
- 6. Basic Stretching & Warm-up Exercises e. Hamstring Stretch oStand with your feet shoulder-width apart, one foot extended half a step forward. oKeeping the front leg straight, bend your rear leg, resting both hands on the bent thigh. oStretch the hamstring muscles. Hold the stretch for 16 counts. Repeat on the opposite leg.
- 7. Basic Stretching & Warm-up Exercises f. Quadricep Stretch oStand near a wall or a piece of sturdy exercise equipment for support. oGrasp your ankle and gently pull your heel up and back until you feel a stretch in front of your thigh. oHold for about 16 counts. Switch legs and repeat.
- 8. Basic Stretching & Warm-up Exercises g. Outer Thigh Stretch oSit on the floor. Extend your legs in front of your body. oBend right knee, cross right foot over left knee and place on the floor. oPlace left elbow on right knee.
- 9. Basic Stretching & Warm-up Exercises g. Outer Thigh Stretch oKeep abdominal muscles tight and back straight. Keep shoulders back and chin up. oPlace right arm behind your right hip on floor for support.
- 10. Basic Stretching & Warm-up Exercises g. Outer Thigh Stretch oGently twist waist and shoulders to the right, looking behind the right shoulder. oFeel the stretch in the right outer thigh.
- 11. Basic Stretching & Warm-up Exercises g. Outer Thigh Stretch oInhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch.
- 12. Basic Stretching & Warm-up Exercises g. Outer Thigh Stretch oHold this stretch for 16 counts. oRepeat on the opposite side to stretch your left outer thigh.
- 13. Basic Stretching & Warm-up Exercises h. Inner Thigh Stretch oStand upright, with both feet facing forward, double shoulder-width apart. oPlace your hands on your hips, in order to keep your back straight, slowly exhale, taking your body weight across to one side.
- 14. Basic Stretching & Warm-up Exercises h. Inner Thigh Stretch oAvoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward. oRepeat on the opposite side.
- 15. Basic Stretching & Warm-up Exercises i. Calf Stretch oBegin this calf stretch with your hands against the wall and your leg to be stretched behind you.
- 16. Basic Stretching & Warm-up Exercises i. Calf Stretch oKeep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a stretch in the back of your calf or knee. oHold for 16 counts and repeat with the other leg.
- 17. Basic Stretching & Warm-up Exercises j. Knee Bends/Squat oPlant your feet flat on the ground, about shoulder-width apart. oPoint your feet slightly outward, not straight ahead.
- 18. Basic Stretching & Warm-up Exercises j. Knee Bends/Squat oLook straight ahead. Bend your knees as if you were going to sit back in a chair, keeping your heels on the floor. oNever let your knees extend beyond your toes.
- 19. Basic Stretching & Warm-up Exercises j. Knee Bends/Squat oPull in your abdominal muscles and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
- 20. Basic Stretching & Warm-up Exercises j. Knee Bends/Squat oIn a controlled manner slowly lower yourself down so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
- 21. WHAT IS THE SIGNIFICANCE OF HEALTHY EATING HABITS & PHYSICAL ACTIVITIES TO LIFELONG FITNESS?
- 22. HOW DO THESE HEALTHY PRACTICES BE BENEFICIAL TO US?
- 23. SCORING GUIDE Execution 20 pts. Coordination 15 pts. Energy 15 pts. ----->50 pts.
- 24. EXPLAIN THE HEALTHY CONSEQUENCES OF EXCESSIVE BODY WEIGHT.
- 27. Basic Stretching & Warm-up Exercises a. Neck Stretch
- 28. Basic Stretching & Warm-up Exercises b. Shoulder Rolls
- 29. Basic Stretching & Warm-up Exercises c. Side Arm Stretch
- 30. Basic Stretching & Warm-up Exercises d. Tricep Stretch
- 31. Basic Stretching & Warm-up Exercises e. Hamstring Stretch
- 32. Basic Stretching & Warm-up Exercises f. Quadricep Stretch
- 33. Basic Stretching & Warm-up Exercises g. Outer Thigh Stretch
- 34. Basic Stretching & Warm-up Exercises h. Inner Thigh Stretch
- 35. Basic Stretching & Warm-up Exercises i. Calf Stretch
- 36. Basic Stretching & Warm-up Exercises j. Knee Bend / Squad
- 37. SCORING GUIDE Execution 20 pts. Coordination 15 pts. Energy 15 pts. ----->50 pts.