Republic of the Philippines

POLYTECHNIC UNIVERSITY OF THE

PHILIPPINES
COLLEGE OF HUMAN KINETICS

Warm Up, Stretching and Cooldown

A good warm up pre-workout is something most people skip, but science says you
should make time for it. If rolling your ankle or tweaking your shoulder isn’t your goal, stretching
your muscles and joints can make a big difference in injury prevention and sports performance.

The Three Components of the Daily Activity Program

1. Warm – Up
This prepares the body especially the heart and circulatory system for physical activity or
exercise. According to the American College of Sports Medicine (ACSM) warm-up should
include a 5-10 minutes of low-intensity large muscle activity like walking, jogging or running for
the first phase or modified warm-ups if leaving the house is prohibited and a gentle static
stretching of the major large muscle group for the second phase. A stretching warm up is
recommended to reduce risk of injury and to enhance performance.

Stretching
When engaging in any exercise or sport, you must warm up properly to prepare your body
for exercise and avoid injuries. It is just as important to cool down after practice to help your
body recover more quickly. Both warm-up and cool-down sessions should be combined with
stretching exercises to increase muscle suppleness. The purpose of a warm-up routine is to
increase body heat gradually to prepare it for heavier exercise. A table tennis warm-up can
consist of a few minutes of light jogging/ jogging in place if leaving the house is prohibited,
mixed with table tennis–specific movements such as side-to-side jumps and bounding
movements. After warming up for 5 to 10 minutes, switch the focus to stretching. Table tennis
players must have loose and very flexible muscles to achieve the quick, explosive movements
required by the sport. Stretching is an important part of any table tennis training session.
Stretching also helps reduce the risk of muscle injuries. To stretch safely, do the following:
 Try to hold each stretch for 20 seconds.
 Do not bounce while stretching.
 Stretch slowly to the point of tension; you should never feel pain.
 Focus on your breathing while stretching.
 Select stretches that work all major muscle groups.

Your stretching session should last about 15 minutes.

 Quadriceps stretch. From a standing position with feet together, bend your left
knee and raise your left foot toward your back as high as comfortable. Grasp
your left foot with your left hand and gently lift until you feel the stretch in your
left quadriceps (figure 7). Hold for 20 seconds.
Relax and return your left foot to the floor. Repeat, stretching the right quadriceps.

 Standing hamstring stretch. Stand facing a table tennis table. Raise your left
leg and set it on the table. Reach both hands toward your left foot, slowly
reaching toward your foot until you feel a comfortable stretch in your left

Instructional Material in PE and Health

Monica Elaine B. Chavez
hamstring (figure 9). Hold for 20 seconds. Relax and return to a standing position. Repeat,
stretching your right hamstring.

 Standing calf stretch. Stand facing a wall or table tennis table

about an arm’s distance away.
Reach out and put both hands on the wall or table while bending
your right leg. Slowly slide your left leg back, keeping your foot flat
on the floor, until you feel a comfortable stretch in your left calf
muscle (figure 8). Hold the stretch for 20 seconds. Relax, bringing
your left leg back even with your right. Repeat, stretching your right
calf.

 Hip flexor stretch. From a standing position, lunge forward on your

right leg. Keep your back straight and tuck your bottom under. Hold
the stretch for 20 seconds. Relax and return to the standing position.
Repeat, lunging forward on your left leg.

 Adductor stretch. From a standing position with feet pointing forward,

lunge sideways to your right until you feel a comfortable stretch. Hold
for 20 seconds. Repeat, lunging to the left.

 Lumbar extension and abdominal

stretch. Lie on the floor with your
palms on the ground. Slowly push
yourself up, bending at the waist
until you feel a comfortable stretch
in the lumbar region (figure 11). Hold for 20 seconds.
Relax and return to the starting position.

 Supraspinatus stretch. From a standing position, drop your right arm

behind your neck. Grasp your right elbow with your left hand and pull your
right arm to the left until you feel a comfortable stretch. Hold for 20
seconds. Repeat, pulling your left arm to the right.

 Biceps stretch. From a standing position, extend both arms back

behind your body. Slowly lift both arms until you feel a
comfortable stretch in your biceps. Hold for 20
seconds.

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Monica Elaine B. Chavez
  Triceps stretch. From a standing position, raise your right elbow so that your right arm
drops behind your neck. If you can reach, grasp your right hand with your left hand and
gently pull until you feel a comfortable stretch in your right triceps. If you have trouble
reaching your hand, use a towel stretched between your hands for the stretch (figure
15). Hold for 20 seconds. Repeat, stretching your left triceps.

 Neck extension and flexion. From a standing position, tilt your

head forward until you feel a comfortable stretch. Hold for 20
seconds. Tilt your head back until you feel a comfortable
stretch. Hold for 20 seconds. Tilt your head to the left until you
feel a comfortable stretch. Hold for 20 seconds. Finally, tilt your
head to the right until you feel a comfortable stretch (figure 16).
Hold for 20 seconds. Do not force these stretches or use your
hands to add force.

2. Work – Out
Refers to the key component of a fitness program or your chosen physical activity (e.g. aerobic
dancing, swimming, bicycling) This phase should follow the principle of training or the FITT
Formula with regards to frequency, intensity, time and type of physical activity.

3. Cool – Down
This promotes an effective and gradual recovery from physical activity. Cool-down phase allows
a gradual slowing of the metabolic and cardio-vascular systems which like the warm-up should
be done in two phases.
The first phase also include a low-intensity activity like walking, slow jogging or cycling for at
least 5 minutes and use modified cool down if leaving the house is prohibited. If exercise is
stopped abruptly, this may result to dizziness and can even cause a person to pass out, it may
occur because the blood is left in the area of the working muscle and has no way to get back to
the heart, and this may result for the blood pressure to drop.
The best way to prevent this from happening is to gradually slow down after an exercise and
keep moving until blood pressure and heart rate return to near resting values.
The second phase also involves stretching that can relieve spasms in fatigued muscles.

Injury Treatment

Table tennis is a very safe sport. However, overuse injuries such as blisters, sprains,
strains, cramps, and even tennis elbow are not uncommon. Most of these problems can be
treated by the use of the RICER regime. RICER stands for

Rest the injured part.

Ice; apply for 20 minutes every 2 to 3
hours for the first 48 hours.

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 Compression; apply a firm bandage over the injured part.
Elevation; raise the injured part above the level of the heart, if possible.
Referral; have a trained professional evaluate the injury.
The most important element in injury prevention is to develop proper warm-up and
cooldown routines.

BODY CONDITIONING (BODYWEIGHT EXERCISES)

FLEXIBILITY

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Shoulder rolls
1. Stand up straight, feet hip-width apart and arms at your sides,
loosely relaxed.
2. Roll your shoulders up, back, and down. Your thumbs should be
pointing forward as you start the move. Palms point forward, elbows
slightly bent, as you finish each shoulder roll.
3. Now reverse the movement so your shoulders role forwards, down,
back and up. Repeat several times.

Extended angle side bend

1. Start with your feet wide apart, legs straight and right foot pointing to
the side. Stretch arms wide open at chest level, palms facing forwards.
2. Slowly bend your right knee, lowering yourself down to the right
side, ensuring your feet are wide enough so your knee does not
extend beyond the line of your toes.
3. At the same time, tilt your whole body to the right, keeping the spine
long and the arms outstretched.
4. Lower as far as you can, keeping abs pulled in tight, bottom tucked
under and hips square to the front.
5. Reach the right hand towards the floor and the left to the ceiling.
6. Try to hold for 15-30 seconds. You should feel a stretch in the right
hamstring, left inner thigh, left waist, chest and front of shoulders.
7. Slowly return to center and repeat on the left side.

Lower back mobiliser

1. Lie on your back, legs almost straight, arms outstretched on the
floor, in a cross position.
2. Exhale and raise both knees towards your chest. Inhale, feeling the
air expand your chest.
3. Exhale and drop both knees together to your right. Keep both
shoulders in contact with the floor and turn your head to the left.
4. Inhale and bring your knees back to the chest. Exhale and repeat to
the left.
5. Try to keep your arms and shoulders down but feel the lumbo-pelvic
region rotating freely.

Standing hamstring stretch

1. Stand with feet slightly less than shoulder-width apart, facing
forwards.
2. Step forward with your left foot. Flex your left foot up towards you.
3. Bend forward at your hips and place your hands on your left thigh.
Keep your left leg straight as you slightly bend the right knee.
4. Feel the stretch along your left hamstring. Hold for 30-60 seconds
then switch sides.

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Monica Elaine B. Chavez
Chest mobiliser
1. Stand up straight and open your arms wide, tilt your head back and
push your chest forwards. Take a deep breath in.
2. Breathe out and as you do so nod your head to your chest, clasp
your upper arm with the opposite hand as if hugging yourself and
hunch your back forwards.
3. Repeat whenever your back or chest feels stiff.

Neck-and-shoulder release
1 Sit up straight with your shoulders relaxed, and your tummy and
back muscles loosely pulled in to engage your core.
2 Slowly drop your right ear to your right shoulder, as far as
comfortable, feeling the stretch on the side of the neck.
3 Push the fingers of your left hand towards the floor, extending the
stretch into the top of your shoulder. Hold for 30 seconds.
4 Repeat on the other side.

Palm squeeze
1. Sit or stand. Holding two soft (tennis) balls (or oranges), tuck your
elbows into your waist with lower arms out in front, and palms
uppermost. Keep your arms and wrists still.
2. Squeeze and release the balls ten times, as tightly as possible.

MUSCULAR STRENGTH

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Monica Elaine B. Chavez
 Plank

1. To start, lie flat on your stomach (hips touching the ground)

with your legs flat and upper body propped up by your
forearms.
2. Tightening your lower back and shoulder muscles, raise your
hips off the ground.
3. Hold for as long as you can (aim for intervals of 30 to 45
seconds) and then relax. That completes one repetition (rep).

Bodyweight Squats

1. Start by standing upright with your feet placed in a position

slightly wider than shoulder-width apart, and your toes pointed
straight ahead.
2. Bend your legs and drop your buttocks down to the height of
your knees. Your legs should form a 90-degree angle when
you’re at the bottom of the movement.
3. With your weight on your heels, push yourself back upright,
squeezing through your glutes (buttock muscles) on the way
up.

Lunges

1. Stand upright with your feet shoulder-width apart.

2. With your right leg, take a large step forward, then drop your
body down so that your back leg touches the ground.
3. Push down through your front heel and stand back upright.
4. Repeat the same motion with your left leg.
5. Resist the urge to drop your torso. Keep your abdomen
upright.

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Monica Elaine B. Chavez
Push Ups

1. Start by lying flat on your stomach.

2. Push yourself off the ground into a plank position. Hold your
body up with your toes and with your hands (not your
forearms, as with the plank described above).
3. Lower yourself back down, letting your chest touch the
ground.
4. Promptly push down on your palms and raise your body back
to a plank position.
5. If this movement is too advanced for you, start instead of your
toes with your weight on your knees.

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Monica Elaine B. Chavez
Sit ups

1. Start by lying flat on your back, with your legs bent and your
feet flat on the ground. Place your hands beneath your neck,
with your elbows out to the sides.

2. Clench your stomach muscles and bring your torso up so that

it’s flush with your thighs. Resist the urge to use momentum,
rather than your muscles, to bring your body up.
3. Guide your body down in a controlled motion to maximize your
muscle use.
4. When doing sit-ups, use a yoga mat to keep your tailbone
from rubbing uncomfortably on the ground.

Side Arm Push Up

1. Lay on your left side on a yoga/exercise mat or towel with your

right arm bent and its palm flat on the ground in front of your
left shoulder.
2. Wrap your left arm around your rib cage and bend your knees
slightly.
3. Push with your right arm and allow your body to raise off the
ground as you push.
4. Once your right arm is almost fully extended, hold for a
second before slowly lowering yourself back down to the floor.

Glute Bridges

1.  Bend knees and place feet either hip-width apart or slightly

wider.
2. Root down into feet, keeping them stacked below knees.
3. Lift hips up. Draw ribs down and in toward mat (if you can see
ribs jutting out when you look down, draw upper back further
into the mat until they disappear).
4. Shoulder blades remain on mat, relaxing shoulders away
from ears.
5. Lower hips down to ground slowly, maintaining control until
seat touches floor.
6. Then use seat muscles to lift back up to starting position,
making sure upper back stays in contact with the mat as you
lift.

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Monica Elaine B. Chavez
Floor Back Extensions

1. Lie on your stomach, facedown, arms straight out in front of

you, palms down, and legs straight out behind you.
2. Pull your abs in, as if you’re trying to create a small space
between your stomach and the floor.
3. Lift your left arm and right leg about one inch off the floor, and
stretch out as much as you can.
4. Hold this position for five slow counts and then lower your arm
and leg back down.
5. Repeat the same move with your right arm and left leg.

Shoulder Taps

1. Start in a plank position, with your wrist under your shoulders

and your hip width apart.
2. Touch your left shoulder with your right hand and return to
plank position.
3. Touch your right shoulder with your right hand and continue
alternating sides until the set is complete.

CARDIOVASCULAR FITNESS.

Burpees

1. Alternate between a plank position and jumping forward in

the air.
2. Make sure that your hands are flat on the ground and your
back straight

Jump Rope

1. Start with your hands in the "ready" position. Grip the handles
loosely with your fingers, not your palms.
2. Practice a toe catch. Place the rope behind you and turn
the jump rope over your head
3. Pretend jump
4. Practice timing
5. Try the real thing

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Jumping Jacks

1. Stand upright with your legs together, arms at your sides.

2. Bend your knees slightly, and jump into the air.
3. As you jump, spread your legs to be about shoulder-width
apart. Stretch your arms out and over your head.
4. Jump back to starting position.
5. Repeat.

Squat jumps

1. Stand with your feet shoulder-width apart.

2. Start by doing a regular squat, engage your core,
and jump up explosively.
3. When you land, lower your body back into the squat position
to complete one rep. Make sure you land with your entire foot
on the ground

Dancing

You can get better at dancing anywhere, anytime...

including your own living room

Jogging in place

1. Lift your right arm and left foot at the same time.
2. Raise your knee as high as your hips.
3. Then switch to the opposite foot, quickly lifting your right foot
to hip height.
4. At the same time, move your right arm back and your left arm
forward and up.
5. Continue these movements.

High Knee

1. Stand with your feet hip-width apart. Lift up your left knee to

your chest.
2. Switch to lift your right knee to your chest. Continue the
movement, alternating legs and moving at a sprinting or
running pace.

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Punches

1. Stand with your feet a little wider than hip-width apart, bending
the knees slightly.
2. Make fists and place your arms bent in front of you at about chin
level. Squeeze your shoulder blades together, chest up and
engage the abs

Kettlebell Swings

1. Stand tall with your feet together and hold a kettlebell with both
hands in front of your thighs.
2. Step out to the side with one foot. With your knees slightly bent,
push your hips back, and swing the kettlebell back and between
your legs.
3. Thrust your hips forward as you stand up.

AGILITY
Lateral High Knees

1. From a standing start, with your arms bent at ninety degrees by

your sides, start running on the spot, lifting your knees up to
waist height and stepping to your left each stride. Take two to
three steps to your left, then repeat back to your right.
2. Swing your arms up and down as if you were running.
3. Stay up on your toes and keep your back upright and straight,
avoid leaning backward.

Hop Scotch Jumps

1. Bouncing on the balls of your feet, jump your feet wide.

2. Hop back to center on your left foot, bringing your right knee up,
then jump your feet wide.

3. Hop back to center on your right foot, bringing your left knee up.

4. Continue alternating in this pattern

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Tap Squats

1. Squat from the left and tap the floor, hop to the middle
2. Hop to the right
3. Squat and tap the floor
4. Continue alternating this pattern

Three hops

1. Start in a standing position with your feet at hip width. Lift up

your left foot behind you so you are standing on your right leg
only. Place your hands on your hips to help you feel if your hips
are level.
2. Then lift up on to the toes on your standing leg and flex your
knee and ankle slightly so you can hop up three times and down
on your standing leg for the required duration.
3. Then switch over to stand on your left leg and continue hopping
on that leg for the required duration

Ski Jumps

1. Stand with feet shoulder width apart, knees and hips slightly
bent.
2. Stand to the side of stick or cone.
3. Arms slightly bent at side.
4. Using arms for momentum jump side to side over a cone or
stick.
5. Jump from two feet and land on two feet.
6. Land softly with knees and hips slightly bent.

Squat jumps and twist

1. Bend at the knees and drive your hips back as you lower
yourself into a squat position.
2. Launch yourself up while simultaneously twisting to the other
side.
3. Your body will perform a 180 degree turn in midair.
4. Land with bent knees and immediately go right into
another jump squat, turning to the starting position.
5.

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Monica Elaine B. Chavez
March

1. Stand straight with your elbows bent at a 90 degree angle with

your hip width apart
2. Bring your right elbow forward as the same time as you bring
your left knee up
3. Repeat on the opposite side and keep alternating side until the
set is complete.

Diagonal lunges

1. Stand with your feet hip-width apart and hold a dumbbell in each
hand.
2. Take a large diagonal step forward with one foot. Bend your rear
knee and lower body to floor. Your front knee will form a 90 degree
angle. Return to the start and repeat with your other leg.

ABS WORKOUT
Curl Ups
1. Lie on your back with your arms crossed over your chest,
keeping your knees slightly bent. Raise your upper body
off the floor by flexing your abdominal muscles. Touch
your elbows to your thighs and repeat

Leg Raises
1. Lie on your back, legs straight and together.
2. Keep your legs straight and lift them all the way up
to the ceiling until your butt comes off the floor.
3. Slowly lower your legs back down till they're just
above the floor. Hold for a moment.
4. Raise your legs back up. Repeat.

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Monica Elaine B. Chavez
Bicycle
1. Lie on your back with your legs straight, feet flexed,
toes toward the ceiling.
2. Lift one leg to 45 degrees, engaging the quadriceps
on the front of the thigh.
3. Hold for 1 second and lower back to the bed.
4. Repeat 15 to 20 times on each leg. Complete 3 sets
with a 30-second rest between sets.

TRICEP DIPS
1. Grip the front edges of a chair or bench with your hand.
2. Hover your butt just off and in front of the seat, feet flat, and
legs bent so thighs are parallel to the floor.
3. Straighten your arms.
4. Lower your body toward the floor until your arms form 90-
degree angles.
5. Then, engage your triceps to press back to start.

Media at Home

 Flexibility stretches
https://youtu.be/9jAyRP0bqKA

 Agility exercises
https://youtu.be/DdPFxe6hAwg

 Standing Cardio exercices

https://youtu.be/PvEnWsPrL4w

 Muscular strength and endurance workouts

https://youtu.be/ZbSbvm2PmG4

Instructional Material in PE and Health

Monica Elaine B. Chavez
 Speed training and improving reaction time.
https://youtu.be/EqKoqB4TpSI

 How to do a proper warm up.

https://m.youtube.com/watch?v=Qov0NQHVmLY#

 Hand eye coordination activity

https://youtu.be/Ego2KI8CzO4

Instructional Material in PE and Health

Monica Elaine B. Chavez