Physical

Education

Fitness for Sports

Principles of Sports Conditioning

Warming Up

leg stretch, thigh stretch, bending, hip rotation, trunk

and neck rotation, jumping jack, hip and knee rotation

Gradual Workout
Timing
Intensity
Capacity level
Strength
Motivation

Warming Up
All activities must be preceded by

warm-up
Stimulate the circulatory system
Delivers blood and energy to the
muscles.
Waste products are subsequently
removed
Temperature of the body is raised

Exercise that may Provide Total

Body Warm-up
Running
Sometimes known as
jogging, running became a
popular fitness activity in
the 1970s. The average
person can derive health
benefits from as little as
three 20-minute running
workouts a week,
physiologists say.

Exercise that may Provide Total

Body Warm-up
Groin Stretch
Sit on the ground.
Place the soles of your feet facing each other
enough so that your heel are also close to your
buttocks.
Place your elbows inside the knees and grasp
your ankles and put force with the elbows and
push the knees downward to the ground.
While doing this, bend your trunk forward and
touch the toes with your forehead.
Hold it for a while before returning to position.

Exercise that may Provide Total

Body Warm-up

Hurdle Stretch
Sit on the ground as in astride
forward-backward position
extending your leg forward with
toes pointed and the other leg
backward with toes also pointed.

Exercise that may Provide Total

Body Warm-up
High Kick
Stand with feet close together.
Step your left foot forward and kick
your right foot forward as high as
possible.
Step back and repeat 10 times.
Do the same with the left foot and
repeat 10 times.

Exercise that may Provide Total

Body Warm-up
Trunk Circling
Stand in stride position
Raise your arms upward and circle
your trunk to the right, then down
and to the left.
Do this five times to the right and
five times to the left

Exercise that may Provide Total

Body Warm-up
Slide bend
Stand with feet apart and hands
on hips.
Bend at your hips, first to the
left, then to the right.
Keep your head at right angles
to our body.
Repeat eight times.

Exercise that may Provide Total

Body Warm-up
Harmstring Stretch
Sit on the floor with your legs together and
straight in front of you.
Place your hands on your thighs, then slowly
stretch down afar towards your ankles as you
comfortably can.
Hold for six seconds.
Return to the upright position and repeat four
times.

Exercise that may Provide Total

Body Warm-up

For Body Stetch

Shoulder Circles
Sit-ups
Knee Raise
Diagonal Sit-ups
Knee and Chest raise

Exercise for Speed

Sprinting
High Knees Drill
Heel Kick Drill
Zig-zag Hopping
Bouncing
Speed Skipping

Four-Part program for the initial treatment

followed for all athletic injuries. (R-I-C-E)
Rest the injured part to avoid possible

extension of injury.
Ice the injury immediately with crushed ice in
an ice bag or plastic bag for 20-30 minutes
every hour until bleeding stop.
Compress swelled area with a plastic
bandage. Place padding over the injured area.
Elevation of the injured above the level of the
heart will hasten the repair of the area
affected.

General principles to follow in order

to avoid or minimize chances of
sustaining injuries.
Warm-up and cool-down activities must be

exercised by the player.

When you are tired, do not continue the
exercise.
Dress properly for exercise, wear well-fitting
shoes and socks.
Avoid strong powerful movements if you have
severe muscle sores.
Wear protective paddings in activities that
require blows to your muscles.
Learn the correct and proper mechanics of
performance to avoid injuries.

Arnis Exercise