LESSON 3.
WARM UP, STRETCHING AND COOL DOWN
MOVEMENT COMPETENCY TRAINING 1
WARM UP, STRETCHING, AND COOL
DOWN ACTIVITY
Warm-up exercises are crucial for
preparing the body for complex and
vigorous activities. They increase blood
flow to muscles, increase sensitivity to
nerve receptors, and increase oxygen
delivery. Neglecting these steps can lead to
injuries and damage. A cool down is
performed after each exercise session to
relax the body. These three essential parts
of an exercise session are recommended
for each physical activity program. Many
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
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
THINGS TO REMEMBER:
1.Remember your F.I.T.T and make a record of your
workout outputs.
2.Check your pulse rate, respiratory rate and blood
pressure before and after work out.
3.Do it in Slow to Fast motion/ Easy to Hard movements
or Simple to Complex work out.
4.Stretch to all sides and Direction.
5.Stretch from Top to Bottom/Head to Foot.
6.Stretch to full range and degrees.
7.Always do the rotation (not twisting or turning) of joints
every level from head to foot.
8.Inhale and Exhale 3-5 times then Shout out loud to
recover
1. UPPER BACK STRETCH 2. SHOULDER
STRETCH 3. HAMSTRING STRETCH
EXAMPLE OF STATIC STRETCHING
4. STANDING HAMSTRING STRETCH 5. CALF STRETCH
6. HIP & THIGH STRETCH
EXAMPLE OF STATIC STRETCH
7. ADDUCTOR 8. STANDING 9. QUADRICEPS 10. STANDING
STRETCH ILOPTOBIAL STRETCH STRETCH SHIN STRETCH
EXAMPLE OF STATIC STRETCHING
TYPES OF 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. Ballistic stretching
involves stretching by bouncing into (or
out of) a stretched position by making
use of the stretched muscles as a spring
TYPES OF STRETCHING
• Dynamic Stretching
is an effective pre-exercise technique
that activates muscles and joints,
increases blood flow, and enhances
muscle power and strength. It also
prevents injury and improves
neuromuscular control during active
movements, making it an ideal
exercise for pre-training sessions.
1. 2. DYNAMIC SLIDE 3. ARM
SCORPION LUNGE CIRCLES
EXAMPLES OF DYNAMIC STRETCHING
4. TRUNK 5. LEG 6. HIP STRETCH
ROTATON SWINGS WITH TWIST
EXAMPLE OF DYNAMIC STRETCHING
7. KNEE TO 8. 8.
CHEST INCHWORM INCHWORM
EXAMPLE OF DYNAMIC STRETCHING
Warm-ups and cool-downs are crucial for
aerobic activity, as they prepare the body
for aerobic activity, increase blood flow to
muscles, reduce muscle soreness, and
reduce injury risk. Cooling down helps
recover pre-exercise heart rate and blood
pressure, especially for endurance
athletes. While there's debate about
whether these steps prevent injuries, they
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 warm-up. A warm-up may produce mild
sweating, but generally won't leave you fatigued
EXAMPLES OF WARP 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.
EXAMPLE OF COOLING ACTIVITIES
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.
THNX 4 LISTENING PO!!!!!
