Warm up exercise

- consists of different gentle exercises that gradually increase in intensity.

- includes stretching and simple exercises that can cause sweating and increase muscle temperature.

- allows various body systems to adjust to the increasing metabolic demands.

To make a warm up exercise effective, one needs to consider the following precautions:

1. Identified clear fitness goals;

2. Have proper medical checks;

3. Avoid exercises when suffering from illness;

4. Starters should start an appropriate Beginner's Program;

5. Stop at once when dizziness and anxiety is felt;

6. Find enjoyable activities suitable to stress capacity and inclination;

7. Choose the most convenient time set on a pace adjusted to work orientation;

8. Wear proper clothes while working out;

9. Observe your breathing while doing an exercise.

Benefits of Warm up Exercises

• Increase blood flow to the muscles

• Warm muscles

• Prepare muscles for more tedious stretching

• Prepare heart for an increase in activity

• Prepare mental set up

• Prime nerve-to-muscle pathways

• Prevent unnecessary stress and fatigue

• Enhance the ability to learn and perform skilled movements

• Reduce risk of acquiring injury

 The Basic Workout Outline

Any individual who engages in a workout should follow the proper workout outline to guarantee that will
have a good exercise practice. It can help to avoid injuries and negative muscle reaction.

1. General Warm up
2. Sports Specific Warm up
3. Aerobic and Strength Training
4. Specific Activities/ Sports/ Workout
5. Cool Down

General Warm up

 By warming up before exercise you increase blood flow to muscle and other soft tissues gradually, which
important factor to reduce damage ligaments, muscles, joints and tendons. A general warm up should
include five to ten minutes of light cardiovascular activity.

Sports Specific Warm up

 To properly prepare your muscle and increase mobility, physiotherapists suggest any warm up routine
should include time spent on performing the exercise you’re about to undertake at a slow pace.
 Typical examples include a slow jog for running, a gentle cycle for a spin class or slow swim before
building up speed in the pool.

Aerobic and Strength Training

 Aerobic training helps benefit the heart and lungs. It helps lower cholesterol, improve stroke volume, lower
blood pressure, lower resting heart rate, and burns calories.
 Strength training benefits both muscle and joints. It increases bone density, lean muscle mass and increases
flexibility when done properly in balancing opposing muscle groups.
 These two training are needed to complete fitness regimen.

Specific Activities/ Sports/ Workout

 Identifying the right kind of activity or workout is the most important thing to have fun and of course your
interest sports. But before to start any new physical activities, its important to consult or having advice to
some doctors. Physiotherapist includes the pre- exercising. Pre-exercising screening is used identify people
with medical conditions that help decide if the potential benefits of exercising outweigh the risks for a
person.
 For identifying physical activity, there are some issues that might be considered: Exercising alone, having
training buddy, or team sport and group physical activity programs.

Cool Down

 Cooling down by gradually slowing the pace and effort you’re putting into your chosen form of exercise.
Keep going at this reduced pace for five to ten minutes. Taking the time to cool down after exercise is
important to prevent feeling or dizzy.
 THE DIFFERENT ANATOMICAL TYPES OF MOVEMENT

1. Abduction- is a movement away from the midline of the body or a limb, like spreading the toes or fingers
apart.

2. Adduction- is the movement toward the midline of the body, like in bringing the fingers or toes together.
 Remember that abduction and adduction always refer to movements of the appendicular
skeleton.

3. Angular Motion- is the movement between two long bones. It can be forward (flexion) or backward
(extension) movement and or movement toward (adduction) and away (abduction) from the midline of the
body. Circumduction is a special type of angular motion as described as making movements like moving
the arm in loop.

4. Dorsiflexion and Plantar flexion refer to the movements of the foot. Dorsiflexion is the movement of the
ankle while elevating the sole, as digging in the heel. Plantar flexion is the opposite movement, extending
the ankle and elevating the heel, as if standing on tiptoes.

5. Elevation and Depression occur when a structure moves in a superior or inferior direction. For example,
the mandible or the lower jaw is depressed when the mouth is opened and is elevated when mouth is
closed.
6. Extension occurs in same plane as flexion, except that is increases the angle between articulating elements.
In fact, it is the exact opposite of flexion. An example is extending the arms in both sides.

7. Flexion is the movement in the anterior-posterior plane that reduces the angle between the articulating
elements. One example is when bring the hand towards the chest; that is, flexing the intervertebral joints of
the arm.

8. Gliding occurs when two opposite surfaces slide pass each other, as between articulating carpals and
tarsals and between the clavicles and sternum.

9. Opposition is the special movement of the thumb which enables it to grasp and hold an object.

10. Pronation and Supination refer to the rotation of the distal end of the radius across the anterior surface of
the ulna. This rotation moves the wrist and hand from pam-facing front(supination) to palm-facing
back(pronation)

11. Protraction is moving a part of the body anteriorly in the horizontal plane, as in jutting the face forward to
gain distance at a finish line.
12. Retraction is the reverse movement of protraction as in pulling the jaw back towards the spine.
 13. Rotation involves turning the body or a limb around the longitudinal axis, as in rotating the arm to screw in
a light bulb.

TYPES OF STRETCHING/EXERCISE

1. Dynamic Stretching

Dynamic stretching increases the range of movement, and allows blood and oxygen to flow to soft tissues before
doing an exercise. Recently, coaches and sports trainers are becoming more and more aware of the role of dynamic
stretching in improving an athlete’s performance and reducing his/her risk of injury. This kind of stretching also
includes having constant motion throughout the warm-up to maintain the core body temperature. This is different
from static stretching in which the body temperature drops several degrees.

a. Jumping Rope

Jumping Rope is a playful exercise that uses a lot of energy and promotes
body coordination. However, this exercise is physically enduring; thus,
should not be done as a warm-up exercise. There are several footwork
patters that one can use to add fun and pleasure to this exercise while
enhancing the coordination and rhythmic movement of the hands and the
body. Some of these patterns are the double jump, the single foot, and the
alternating foot or the shuffle.

How to do Jumping rope

1. Stand in place and hold the rope at both ends.

2. Rotate the arms either clockwise or counter clockwise.

3. It can be done in double jumps, single foot and alternating feet/shuffle.

b. Jumping Jacks

Jumping Jacks is a good muscular relaxant. It is also known as star

jump, and is better known as side straddle hop in the US military. It is
usually used as an ice-breaker or a wake-up activity in seminars,
social gatherings, or even in dull or mentally-strained classes.

How to do Jumping Jacks

1. Stand with your arms on sides, your feet close together.

2. Bend your knees and jump while simultaneously spreading your

arms and legs at the same time.
 3. Lift your arms and put your hands together above your head, while the
feet is apart wider than your shoulder blades.

4. Jump back to your first position and repeat the steps.

c. Squat Jumps

Squat Jump is an excellent exercise to strengthen the legs and body

core. It provides moderate to heavy stress to the joints subject to body
weight. Thus, this should be done with caution, especially those who
have joint problems. On the other hand, this is a good exercise for those
who want to develop firm muscles or to prepare themselves for lifting
activities.

How to do Squat Jumps

1. Stand with your feet slightly apart, a little wider than your shoulder blades.

2. Slightly bend your knees but keep your back straight. Make sure that your hips and your back are straightly
aligned while your head is facing forward.

3. Stretch your hands upward while keeping your feet on its original position. 4. Get back to the first position while
keeping your back straight.

d. Basic Squat

Squat is a great exercise for the major muscle groups of the legs.
Doing this workout properly will help an individual obtain the best
result. Consequently, exercising in a poor form can lead to injuries
of the knees and/or back pains.

How to do basic squat

1. Stand with your feet slightly apart and a little wider than your
shoulder blades.

2. Squat down to a comfortable height (which varies from an individual to an individual), but before your thighs
became parallel to the deck (i.e. a 90 degree bend in the knees)

3. Return to the starting position. To make this exercise more challenging, make a 3-count down and 1-count up.
The countdown should be slower to allow the members to focus on good techniques (knees remain above the ankle
and all movements will be performed at the hips/buttock lowering down).
 e. Split Squat

The squat is agreeably the king of all leg exercises. This workout
involves most of the major muscle groups in your body including your
hamstrings, glutea, quads, back, and abs.

How to do Split Squat

1. Put one of your feet forward and slightly bend your leg.

2. Lower yourself down until your thigh is parallel to the floor.

3. Return to your first position by pressing through your heel.

4. Repeat the steps using your legs alternatively.

f. Lateral Squat

A lateral squat is considered as a plyometric exercise. This means

that there’s an initial period of muscle stretching followed by an
explosive contraction.

How to do Lateral Squat

1. Stand with your feet apart wider than shoulder blades. Then move
your hips to the side and down.

2. Push the hip through to return to start position.

3. Keep your opposite leg straight, back flat and chest up.

4. Alternate sides each repetition.

G. QUICK FEET/HIGH KNEES

- Used by runners and other athletes to improve their

running forms as well as their lower body speed,
power and flexibility.

How to do Quick feet/High knees

1. Start in the defensive position (feet slightly

apart wider than shoulder blades and hands at
waist level).
2. Perform a quick shuffle of feet until call for
high knees (run in place).
3. Gradually increase the height of the knees and
exercise tempo.
4. To increase difficulty, count from 1-10 in high knees position.
5.

H. KNEE BLOCKS/ALTERNATING KNEE

BLOCKS

- Useful warm-up to increase blood flow throughout

the legs. It also increases mobility and agility

How to do Knee blocks/Alternating knee blocks

1. With both arms raise above the head/chest

level, contract abs and lower both arms to
your right knee to perform a knee block.
2. Perform a certain number of repetitions, repeat using the left knee.
3. Perform alternating knee blocks by alternating your right and left knee after one repetition.

I. THREE SIDE STEPS TOUCH THE DECK

- Activates the glutes, improves balance, and total

body movement.

How to do the Three Side Steps Touch the Deck

1. In the defensive position, take three side

steps to the right and touch the deck. Make
sure to maintain a partial squat and remain
low.
2. Return to defensive position and take three
side steps to the left and touch the deck.
3. This completes one rotation.

J. REVERSE LUNGE, ELBOW TO INSTEP

(KNEELING)

- Effective alternative to forward lunges and

offers several benefits

- Easier to do for beginners or people with joint

issues because it requires less balancing than
forward lunges.

How to do Reverse Lunges, Elbow to instep

(kneeling)

1. Kneeling make a half step forward with your left foot.

2. Place your right hand on your deck and your left elbow inside of left foot. Hold it for 2 seconds.
3. Place your left hand outside your foot and push your hips to the sky.
4. Complete repetition, and then repeat on the opposite side.
 K. REVERSE LUNGE ELBOW TO INSTEP
(IN PLACE)

- Popular muscle strengthening exercise that

strengthens and tones thighs and buttocks.

- Stretches the front hip, groins and toes.

How to do Reverse Lunge, Elbow to instep (In

place)

1. Place your right hand on deck and left

elbow inside of left foot. Hold it for 2
seconds.
2. Place your left hand outside your foot and push your hips to the sky.
3. Keep back knee off deck and contract rear glute.
4. Alternate on each side repeatedly.

L. REVERSE LUNGE, ELBOW TO INSTEP (IN

PLACE WITH ROTATION)

- Are stretching lunges that can help strengthen you

back leg hip flexor, front leg, glutes, and hamstring.

How to do Reverse lunge, elbow to instep (in place

with rotation)

1. Place right hand on deck and let elbow

inside of the left foot. Hold it for 2 seconds.
2. Rotate right arm and chest to the sky at the
farthest possible reach.
3. Hold it for 2 seconds and return to the original position.
4. Place left hand outside of foot and push hips to the sky alternately.

STATIC STRETCHING

Static passive stretching it uses external forces and most common form of stretching found in general
fitness. It is held in a challenging but comfortable position for the period of time. It is also safe and effective for
improving overall flexibility. It is done between 10-30 seconds.

A. Chest Stretch – it is done with chest and shoulder forces. It is important

because mostly we usually use our chest and shoulder to different
movements.
 B. Biceps Stretch – helps in bending our elbows, rotating our arms and
keep our shoulders stability.

C. Upper Back Stretch – it uses done with upper back and chest.
Trapezius ( major muscle of the back and responsible for moving,
rotating, stabilizing the scapula) , Infraspinatus ( one of the rotator
cuff and It’s role is externally rotate the humerus as stabilized the
shoulder joint ) , Supraspinatus ( it is small muscle and one of the
rotator cuff. It is abduction of arm and stabilize humerus see part of
action) , Teres Major (stabilized the humeral head in glenoid cavity)
, Teres Minor ( one of rotator cuff and it stabilized the humerus in
the glenoid fossa when shoulder moves) , Rhomboideus (it connects
the shoulder blade to the vertebrae) are the muscles stretched in this
activity.

D. Shoulder Stretch – it is important stretching

which avoid injury. It is also rehabilitation
and recovery program of rotator cuff injuries,
frozen shoulder, supraspinatus tendonitis and
shoulder impingement.

E. Shoulder and Triceps Stretch – prepares it to

extremely physical enduring actions.

F. Side Bends

Performing side bends with weighs can develop muscle strength.

You can also use it as a body weight exercise to develop spinal
mobility. It is a good exercise to prepare the body from up and down
movement of the spinal, reaching out and bending backwards
movements.
 G. Abdominal and lower back muscles

Abdominal and lower back muscles are separated from those of the chest of
muscular wall of the diaphragm called the critical breathing muscle. The
protective bones of the superiorly found from the ribs and the inferiorly
found at pelvic girdle, this muscle play a critical role to protect the delicate
vital organs within the abdominal activity. To provide the protection, this core muscles also function in movement of
the trunk, posture, and stability of the entire body.

H. Hamstring Stretch

In doing this stretch, warm up the muscles first. Always perform

these stretches if doing any lower body activity including running and
cycling and prior to any leg weight training session. The great tendons are
located in each side of the ham, or space at the back of the knee. They are
connected with the muscles of the back of the thigh.

I. Calf Stretch

The calf or the gastrocnemius muscle, runs along the back of your
lower leg. This muscle helps point the toes (plantar flexion) and contracts
while doing sports to require powerful or explosive movements such as
sprinting, jumping, cycling, or stair running. This muscle can be prone to
injury, such as a calf pull or strain. If not done properly or without prior
warm-up exercise. You may become weak from fatigue. A tight calf muscle may also be more prone to injury.

J. Hip and Thigh Stretch

This avoids muscle imbalances around the hip. The hip flexors
and rotators can become tight and the gluteus muscles can become weak
for those people who sit at work for long periods of time. Failing to take
this through their full range on the regular basis eventually lose mobility.

K . ADDUCTOR STRETCH

The function of these muscles is to pull the thigh inward.

 L . GROIN INNER THIGH STRETCH

Stretching the groin inner thigh can prevent and improve hip injury and
mobility, allowing the hip joints to move freely.

M . FRONT OF TRUNK STRETCH

The muscles of the trunk move the vertebral column. These includes the
muscles that form the thoracic and abdominal walls and those that cover the
pelvic outlet.

N . SPIRAL TWIST STRETCH

It is the muscle group of the back which extends the vertebral column. It is done
by twisting your lower body sideways and holding it for several minutes.

O . QUADRICEPS STRETCH

The four muscles in the interior thigh are called quadriceps. It helps in
extending the legs while straightening the knee.

COOL DOWN EXERCISE (warm down exercise)

It is the gradual conversion of the intensity of exercise from hard to moderate and then to easy state allow the
gradual decrease of the body’s exerted energy until it reaches the resting or near- resting state.

Cooling down depends basically on the intensity of the exercise. Harder exercise demand moderate decrease in body
movement.

PURPOSE OF COOL DOWN EXERCISE

The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal, decrease
joint or muscle soreness and promote relaxation.

IMPORTANT BENEFITS

Allows heart rate to return to normal, gradually slows breathing, helps prevent muscle soreness, improved relaxation
and lessen the prone of injury and muscle strain