Module 2 Safety Protocols During Exercise

Lesson 2: Static Stretching, Dynamic stretching

I. Enabling objectives: (specific learning outcomes)
At the end of the topic, the students can:
1.Revisit and develop individual strength, power and flexibility routine based on 74
fundamental position
2.Execute proper technique when performing active warm-up exercises and cooling
down.
3.Demonstrate your created routine from standing positions, sitting, and lying positions
with basic arm movements.
4. Designing Warm-up and cooling down (dynamic and static exercises) with
alternative exercises to avoid injuries.
II. Subject Matter: Dynamic warm-up

III.Instructional Materials: -Exercise mat

- computer/Laptop
- Any music for warm-up(optional)
- music player and speaker
IV. Procedure:
1. Create a routine that will activate the ankle, knee, hip complex, the core, lumbar and
thoracic spine. Then with the coordination of the basic arm positions, prepare two samples
of each position from 74 fundamental position/ positions:
a. standing positions (2 positions)
b. kneeling positions (2 positions)
c, lying positions (2 positions)
2. Execute the routine and label the exercises with appropriate term of positions based on
the 74 FP. From standing position to actual execution (step by step).
3. Answer the process questions. (analysis)
4. Before and after performing the activity, record your heart rate in your HR log.
5. Perform on the face-to-face session.
 Analysis:
 How did you feel about the dynamic warm-up? Why?
 Why is there a need to familiarize the 74 fundamental positions?
 What benefits can you gain when doing dynamic warm-up?

Commonly used arm positions and body positions for workout routine.
 Raise: upward, sideward, upward oblique, downward oblique.
 Bend and stretch- use one arm or both arms.
 Swing and Sway- Swing your arms below shoulder level, Sway your arms
overhead.
 Thrust- with closed fist bend arms close to your sides, try thrusting your arms as in
boxing. In any directions forward, upward, downward, sideward, oblique.
Body Positions while standing:
 Straddle or Feet Apart Positions
 Lunge Position
 Straddle long sitting positions
 Leg raising
 Squat
 Knee raising
Kneeling and lying down Positions:
 Long sitting position
 Kneel-sitting positions
 Elbow support positions
 On all-fours positions
 Reverse on all-fours positions
 Supine- lying position
 Prone-lying position

Abstraction:

 One must do warm-ups and stretches prior to physical activity/ exercise. To relieve
tired muscles and to decrease lactic acid build up, a cooldown stretch must be
performed.

 You can develop your own warm-up routine which you can perform in a limited or
small space only. This routine must consist of exercise for ankle, hip complex,
lumbar area, chest, shoulders, and arms.

Application:
 1. Now that you have the necessary knowledge and skills about the Dynamic warm-
up, it is the high time to research on some common stretching exercises may be
harmful to the musculoskeletal system and should be avoided or modified
stretching exercise of proper body alignment and joint position to minimize risk of
injuries.

2. Research at least five common stretches that is usually practiced in doing

stretching exercises which are HIGH RISK EXERCISE, and the suggested correct
position or ALTRENATIVE EXERCISE to avoid injuries.

3. Take a picture of yourself doing/executed the routine (HIGH RISK EXECISE) then
execute the suggested correct/ proper position of body alignment (ALTERNATIVE
EXERCISE). Review the photo below.

4. LABEL your picture with appropriate term of exercise. And some info/description
about that exercise.

5. Coordinate with your original group, compile your pictures in one folder and limit
your documents in 5 pages only.

6. For this activity you are rated with these corresponding points for teamwork 10
points, reliability of exercise 10 points, effort 5 points, and visual text 5 points with
a total of 30 points.

7. Submit your compiled pictures at elearn.

V. Evaluation
Practical Exam with corresponding rubric.
Heat-related Illnesses and First Aid

Heat stroke, the most serious form of heat-related illness, happens when the body becomes unable to
regulate its core temperature. Sweating stops and the body can no longer rid itself of excess heat. Signs
include confusion, loss of consciousness, and seizures. "Heat stroke is a medical emergency that
may result in death! Call 911 immediately

Heat exhaustion is the body's response to loss of water and salt from heavy sweating. Signs include
headache, nausea, dizziness, weakness, irritability, thirst, and heavy sweating.

Heat cramps are caused by the loss of body salts and fluid during sweating. Low salt levels in muscles
cause painful cramps. Tired muscles—those used for performing the work—are usually the ones most
affected by cramps. Cramps may occur during or after working hours.
Heat rash, also known as prickly heat, is skin irritation caused by sweat that does not evaporate from
the skin. Heat rash is the most common problem in hot work environments.

The chart below shows symptoms and first aid measures to take if a worker shows signs of a heat-
related illness.

Illness Symptoms First Aid*

 Call 911

 Confusion While waiting for help:

 Fainting
 Seizures  Place worker in shady, cool area
Heat stroke  Excessive sweating or  Loosen clothing, remove outer clothing
red, hot, dry skin  Fan air on worker; cold packs in armpits
 Very high body  Wet worker with cool water; apply ice packs, cool
temperature compresses, or ice if available
 Provide fluids (preferably water) as soon as possible
 Stay with worker until help arrives

 Cool, moist skin

 Heavy sweating  Have worker sit or lie down in a cool, shady area
 Headache  Give worker plenty of water or other cool beverages to
 Nausea or vomiting drink
 Dizziness  Cool worker with cold compresses/ice packs
Heat
 Light headedness  Take to clinic or emergency room for medical evaluation
exhaustion
 Weakness or treatment if signs or symptoms worsen or do not
 Thirst improve within 60 minutes.
 Irritability  Do not return to work that day
 Fast heart beat

 Have worker rest in shady, cool area

 Muscle spasms  Worker should drink water or other cool beverages
 Pain  Wait a few hours before allowing worker to return to
Heat cramps  Usually in abdomen, strenuous work
arms, or legs  Have worker seek medical attention if cramps don't go
away

 Clusters of red bumps

on skin  Try to work in a cooler, less humid environment when
 Often appears on neck, possible
Heat rash
upper chest, folds of  Keep the affected area dry
skin
*
Remember, if you are not a medical professional, use this information as a guide only to help workers in
need.
For more information about heat-related illnesses:

 OSHA Campaign to Prevent Heat Illness in Outdoor Workers materials:

o Illustrated, low-literacy fact sheets for workers (PDF*). OSHA, (2011). A Spanish version (PDF*) is
also available.**
o Worksites poster for employers that illustrate heat illness (PDF*). OSHA, (2011). A Spanish
version (PDF*) is also available.**
o Community posters that list heat prevention tips and provide OSHA contact information (PDF*). A
Spanish version (PDF<sup*< sup="">) is also available.**</sup*<>
o OSHA Heat Illness Prevention Training Guide (PDF*). OSHA, (2011). A Spanish version (PDF*) is
also available.
o Use OSHA's Heat Smartphone App. Check the heat index for your worksite and see reminders
about the protective measures for the specified risk level.
 OSHA Technical Manual (OTM). OSHA Directive TED 01-00-015 [TED 1-0.15A], (1999, January 20).
Includes a chapter on Heat Stress with useful sections on the signs and symptoms of heat stress,
sampling methods, control suggestions, and guidelines for investigating heat stress in the workplace.
 Protecting Workers from the Effects of Heat (PDF*). OSHA Fact Sheet, (2011, April).
 Protecting Workers from Heat Stress (PDF*). OSHA Quick Card, (2010).
 Protecting Workers from Heat Illness (PDF*). OSHA-NIOSH Info Sheet, (2011).
 Working in Hot Environments. National Institute for Occupational Safety and Health (NIOSH)
Publication No. 86-112, (1986, April). Overview of health hazards and preventive measures for
working in hot environments.
 Heat Stress. National Institute for Occupational Safety and Health (NIOSH) Workplace Safety and
Health Topic Page.
 Frequently Asked Questions (FAQ) about Extreme Heat. Centers for Disease Control and Prevention
(CDC).
 Heat Illness. National Institutes of Health, Medline Plus. Includes information in multiple languages.
 Heat: A Major Killer. National Oceanic and Atmospheric Administration (NOAA), National Weather
Service. Links to landing page with NWS's heat index description and chart.
 Heat Stress and Strain: TLV® Physical Agents 7th Edition Documentation . Summarizes the scientific
data used by the American Conference of Government Industrial Hygienists (ACGIH) used to derive
its threshold limit value (TLV) for heat exposure.
 Cal/OSHA Webpage: California Campaign to Protect Outdoor Workers From Heat Illness**
 Cal/OSHA Heat Illness Prevention eTool and Action Kit***
 Washington State Department of Labor and Industries Webpage: Outdoor Heat Exposure (OHE, Heat
Stress)***

**
These resources were adapted from: California OSHA's heat campaign materials.

***
California and Washington state have their own heat illness prevention standards; these materials reflect
the requirements in those standards.
Common Injuries involved in Exercise
Sprain

A sprain is a stretch or tear of a ligament, the band connective tissues that joins
the end of one bone with another. sprains are caused by trauma such as a fall
or blow to the body that knocks a joint out of position and, in the worst case,
ruptures the supporting ligaments.

Sprains can range from first degree(minor) to third degrees (the worst). Areas of
the body most vulnerable to sprains are the ankles, knees, and wrists. signs of
sprain include varying degrees of tenderness or pain, bruising, inflammation,
swelling, inability to move a limb or joint or joint looseness, laxity, or instability.

Strains
A strain is a twist, pull or tear of a muscle or tendon- a cord of tissue connecting
muscle to bone. It is an acute, non-contact injury that results from overstretching
or over-contraction. Symptoms of strain include pain, muscle spasm and loss of
strength. While it is hard to tell the difference between mild and moderate
strains, severe strains not treated professionally can lead to permanent damage
and loss of function.

Knee Injuries

Due to its complex structure and weigh-bearing function, the knee is the most
injured joint. Each year, more than 5.5 million people visit orthopedic surgeons
for knee problems.

Knee injuries can range from mild to severe. Less severe would be tendonitis,
patella femoral compression syndrome, iliotibial band syndrome and bursitis, to
name a few. the severe injuries include bone bruises or damage to the cartilage
or ligaments, Major injuries are common to the anterior Cruciate Ligament (ACL),
Meniscus injuries, Posterior Cruciate Ligament (PCL), Medical Collateral Ligament
(MCL) and the lateral Collateral Ligament (LCL).

Knee injuries can result from a blow to or twist to the knee, from improper
landing after a jump or from running too hard, too much or without proper warm
up.

Other common sports injuries suffered by athletes are the shin splints, Achilles
tendon injuries, patella dislocation and hamstring, quadriceps, and calf injuries.

Fractures

A fracture is break in the bone that can occur from either a quick, one-time injury
to the bone (acute fracture0 or from repeated stress to the bone over time (stress
fracture).

The most symptoms of a stress fractures are pain at the site that worsens with
weight bearing activities. Tenderness and swelling often accompany the pain. this
is very important for the coaches to recognize and refer the athlete to the trainers
or the team physicians.
Dislocations

When two bones that comes together to form a joint become separated, the joint
is described a s being dislocated. Contact sports such as football, basketball, and
lacrosse, as well as high impact sports that can result in excessive stretching or
falling, cause most dislocations. A dislocated joint is an emergency that requires
medical treatments.

Side stitch

Pain in the lower abdominal area during running. the treatment is to raise arm
on the side that hurts, and place hand on back of head to stretch. If pain is not
relieved, stop running and bend to the opposite side of the stitch to stretch.

Heat cramp

Uncontrolled spasm and muscle twitching in the legs, arm, and abdomen. The
treatment is to stop the activity, get out of heat, gently and gradually stretch, and
massage the painful areas. drink lots of fluids.

Muscle cramps

It is a severe pain, uncontrolled spasm and contraction, severe restriction, or loss

of movement. The treatment for this gently stretches affected area, relax the
muscle by applying pressure to it, apply rice, hydrate with lightly salted cool
water (¼ tsp. salt dissolved in a quart of water).

Blister

Suspected blister: Area on the skin has a ‘hot spot’ (not very painful, red area)
from rubbing. Broken blister: Fluid is seeping out. Treatment is needed:
Cool with ice pack and /or fit a donut-shaped moleskin around it. Leave the roof
for protection; clean with soap and water; apply antibiotic and cover with uncut
gauze pad taped in place.

Symptoms of Mentioned Injuries:

  pain
 swelling
 bruising
 difficult and painful movement deformity
 a pop, snap to tear is sometimes felt of heard when the injury occurs.

First Aid Techniques to Injuries during Exercise/ Sport

These acronyms shall be remembered when applying first aid to injuries during
the conduct of activity: RICES
When an acute injury to the muscle, bone or joint, the standard treatment is rest,
ice, compression, and elevation of the affected body parts.

REST
 Avoid moving the injured part as well as stopping your activity altogether
to keep from aggravating.

ICE
 Immediately apply ice or cold pack or submerge in cold water the injured
area for 115 to 30 minutes every two or three hours three to five times a
day for the first 24 to 48 hours.
 the cold constrictions the blood vessels and reduces swelling and
inflammation.
 this time it takes for healing to occur is associated with the amount of
swelling.
 The skin reacts to ice application in four stages:
 cold
 burning
 aching
 numbness
 Avoid applying heat to the injured area as this will increase blood
circulation and further the swelling and pain.
 After the first 24 to 48 hours, heat can be used if the injury shows no
further swelling of inflammation to promote healing.

Compression
  applying an elastic bandage or wrap in an upward, overlapping spiral on
the injured are, specially the foot, ankle, knee, hand, or elbow.
 slightly right pressure limits the ability of the skin and other tissues to
expand and reduces internal bleeding.
 Pale skin, numbness, and tingling could mean hat the bandage has been
wrapped too tightly.

Elevation
 This means raising the sore body part above the level ofyour heart.
 Doing so reduces pain, throbbing, and swelling. It’s not as trickyto do as you
might think.
 keep the injured area raised whenever possible, even when noticing it.
Stabilization
 reduces muscle spasm in the injured area by assisting in relaxation of
associated muscles.

See a doctor if:

 you suspect a fracture or dislocation or if you are unsure of the severity of
a sprain or strain.
 You cannot strengthen the affected joint or bear weight on it, or if a joint
feel unstable.
 The skin over the injury area is broken.
 the limb below the injury feels numb or tingling, or is while, pale or blue
in color, or feels colder compared to the other healthy limb.
 the ligaments of the knee are injured.
 You injure an area that has injured several times before.
 Pain is severe or lasts longer than 24 hours, or if swelling does not subside
within 48 hours.
 A sprain or strain does not improve after five to seven days.
 Signs of infection develop.
Health- Optimizing Physical Education- Fitness and Sports, Urbiztondo, Mangubat, Tolitol, Vergara, 2016.
Lifetime Physical Fitness and wellness: A personalized Program, Twelfth Edition, Warner W. K. Hoeger,
Sharon A.Hoeger,2013, pp.205-208
Complete Guide to FITNESS and HEALTH, Barbara Bushman, Ph.D., American College of Sports Medicine,
2011,pp.27-28,265-266.
 Exercise Safety Guidelines
Regular physical activity is vital for good health. While there is a risk of injury with any type of
physical activity, the benefits of staying active far outweigh the risks. You can reduce your risk
of exercise injury by following these recommendations:

Get good advice

You can obtain information and advice about exercise safety from your doctor, a sports medicine
doctor, physiotherapist or an exercise physiologist or see a sporting association about sporting
technique and equipment.

Take care and listen to your body

Injuries are more likely if you ignore your body’s signals of fatigue, discomfort and pain.
Suggestions include:
 See your doctor for a full medical check-up before embarking on any new fitness
program.
 Cross-train with other sports and exercises to reduce the risk of overtraining.
 Make your exercise program progressive--Respect your current fitness level by starting
an exercise program at a pace and duration that you know you can maintain. Increase
intensity and duration gradually.
 Make sure you have at least one recovery day, and preferably two, every week.
 Injuries need rest – trying to ‘work through’ the pain will cause more damage to soft
muscle tissue and delay healing.
 If you have a pre-existing injury or an area that is prone to injury, consult your doctor or
physiotherapist before starting. Rehabilitation exercises may help to strengthen the
injured area or you may be advised to strap it prior to exercising to provide support.
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Stop exercising immediately
If you experience any of the following symptoms, stop exercising and seek medical help:

 Feel discomfort or pain

 Have chest pain or other pain that could indicate a heart attack, including pain in the neck
and jaw, pain travelling down the arm or pain between the shoulder blades
 Experience extreme breathlessness
 Develop a rapid or irregular heartbeat during exercise
 Joint pain persisting after more than three days of rest

Take it easy if you are sick or injured

When you come down with a cold or other illness your body needs all of its resources to combat
the infection and heal. This is also true when recovering from an injury or surgery. Adding
exercise to the stress of illness puts extra strain on your body's energy reserves and immune
system. Wait until you are fully recovered before resuming regular exercise. When you do
resume, take into account your period of inactivity and avoid vigorous workouts until your body
is back into the routine.

Learn how to avoid repetitive stress injuries

Many physical activities have the potential for creating cumulative damage to muscles and joints.
By nature, physical activity presents a stress to the body in the form of physical resistance and/or
impact. Repeated stress can result in microscopic tears within the muscles as well as
inflammation of tendons and joint surfaces. This damage usually announces itself by way of joint
swelling and/or pain in the knees, feet, shoulders, or other joints. If the damage is mild the body
is able to make repairs, given there is time allowed for healing. More severe damage and
inflammation occurs when time between stresses is not adequate to allow healing. Chronic pain,
inflammation, and scarification is the result.

2
How to warm-up
 As the name suggests, your warm-up (5–10 minutes) should gradually warm your
muscles and body temperature.
 The type of activity done in the warm-up should include major muscle groups that will be
used in your sporting activity.
 Your warm-up could begin with a low intensity activity such as brisk walking or jogging.
 Stretching should be performed once the muscles have been warmed, as the stretching of
cold muscles is less effective. It is also important to stretch after activity as well to assist
recovery.

Why cool down?

 To reduce muscle soreness and stiffness
 In the last 5 minutes, slow down gradually to a light jog or brisk walk.
 Finish off with 5–10 minutes of stretching (emphasize the major muscle groups you have
used during your activity).

Drinking lots of water

You can lose around one and a half liters of fluid for every hour of exercise. One of the first
symptoms of dehydration is fatigue, which causes a significant drop in sporting performance. It
may also make you susceptible to cramps, heat stress and heat stroke. Suggestions include:

 Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to
exercise.
 If you are well hydrated you should be able to pass a good volume of clear urine in the
hour before exercise.
 Drink at least 500ml (2 cups) an hour before exercise.
 Drink at least 150ml every 15 minutes during exercise.
 During exercise take advantage of all breaks in play to drink up.
 After exercise drink liberally to ensure you are fully re-hydrated.

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Wearing the right shoes, gear and equipment
Most sports and exercises rely on some type of equipment, such as shoes, bicycles or racquets.
Protective equipment – such as mouth guards, shin pads and helmets – can significantly reduce
the risk of injury by absorbing the impact of falls or collisions. Safety suggestions include:

 If your sporting equipment is handheld, make sure you are using the right grip – for
example, holding a tennis racquet the wrong way can increase your risk of tennis elbow
(tendonitis).
 Make sure your equipment is appropriate to your sport or activity and the size and age of
the participant.
 Wear appropriate shoes for your sport and replace them before they wear out.
 Protective equipment should be worn during training, not just for competition and games.
 Check equipment regularly and replace if worn out. If you are unsure how to maintain or
check your equipment, consult with your coach or sporting association.
 Injuries can also be caused by improper form or technique. Consult your gym instructor,
coach, sporting association, exercise physiologist or physiotherapist for instruction on
how to improve your sporting technique.

4
 74 Fundamental Gymnastics Positions

1. Hands on Hip 2. Hands on Waist 3. Hands on Neck 4. Hands on Shoulder 5. Shoulders Firm
1. Hands on hip – The hands are placed firmly just above the hips, palms on the crest of the hip bone, the four fingers forward and together and the
thumbs behind. The wrist must sink a little too good position for ease. Shoulders must be even, elbows straight out at the sides.
2. Hands on waist – Hands are placed firmly at the smallest part of the trunk (waist). The position of the hands is the same as hands on hips.
3. Hands on neck – Place the hands at the back at the lower part of the head, tips of the 3 rd fingers of the left and the right hands touching each other.
Elbows apart in line with the shoulders.
4. Hands on shoulders – Place the hands on shoulders, with the fingers straight. Elbows in line with the shoulders. Head erect.
5. Shoulders firm - The forearms are raised upward, elbows flexed and kept close to the sides as much as possible. Hands are placed in the
shoulders. Elbows carried as far to the rear as possible.

6. Hands on Forehead 7. Hands on Head 8. Arms Forward 9. Arms Sideward 10. Arms Upward
6. Hands on forehead – Place the hands on forehead, palms facing inward, each other. Elbows pulled backward and upward as much as possible.
7. Hands on head – Place the hands on the head with the palms facing downward, fingers close together, third fingers touching each other. Elbows in
line with the shoulders.
8. Arms forward – Raise both arms horizontally forward and keep them in a straight line from shoulder to tips of fingers parallel with each other palms
of hands facing each other.
9. Arms sideward – Raise both arms sideways, with arms in line with shoulders. Fingers closed together, palms turned downward, and elbows and
wrists extended.
10. Arms upward – Raise the arms upward to a perpendicular position above the head in a straight line from shoulders to tips of fingers. The palms of
the hands are turned towards each other. Arms close to the ears.

11. Arms Obliquely Upward 12. Arms Obliquely Downward 13. Arms Bending Upward 14. Arms Bending Forward or 15. Arms Bending Half-Forward
Hands on Chest
11. Arms obliquely upward – Raise arms halfway between sideward and upward positions. Fingers closed together, palms of the hands facing front or
facing in.
12. Arms obliquely downward – Raise arms halfway between sideward and downward positions. Fingers closed together, palms facing front or down.
13. Arms bending upward – With closed fists or open palms, the forearms are raised upward to bend at the elbow-joint as much as possible. Hands at
shoulder level and palms turned inward. Elbows close to the body.
14. Arms bending forward or hands on chest – The upper arms are raised horizontally sideways with the forearms sharply bent upon them in front.
Hands, fingers, wrists, and forearms in one line, and on the same height with the upper arm and shoulder. Palms of hands turned downward. Shoulders
kept well back.
15. Arms bending half-forward – The upper arms are raised horizontally sideways with forearms bent to a right angle at the elbow joints. Hands,
fingers, wrists, and forearms in line with the upper arms and shoulders. Palms turned toward each other. Shoulders well back.
 74 Fundamental Gymnastics Positions

Arms in “T” Position Arms in Reverse “T” Position Arms Trusting Arms Forward Thrust Arms Sideward Thrust
16. Arms In “T” position – Arms are placed at side horizontally, elbows bent at right angle, forearms parallel to body, palms facing
backward, thumbs toward body or palms facing in, thumbs toward front.
17. Arms in reverse “T” position or arms half-sideward bend - Arms are placed at side horizontal, elbows bent at right angles,
forearms parallel to head, palms forward, thumbs toward head or palms facing in.
18. Arms thrusting – Raise the forearms in front and flex the elbows, fists closed with knuckles turned down and elbows close to the
body (waistline).
19. Arms forward thrust – From arm-to-thrust position. Stretch arms forward knuckles turned upward. Arms parallel to each other,
elbows and wrists extended; arms in level with the shoulder.
20. Arms sideward thrust – Starting position the same as Arms forward thrust. Stretch the arms sideways with arms in level with
shoulders, knuckles turned upward, elbows and wrists extended.

21. Arms Upward Thrust 22. Stride Sideward 23. Stride Forward 24. Jump to Stride Stand Sideward 25. Jump to Stride Stand Sideward

21. Arms upward thrust – Starting position the same as Arms forward thrust. Stretch arms upward to a perpendicular position, elbows
and wrist extended, knuckles turned outward or in rear. Arms close to ears.
22. Stride sideward – The foot is lifted, moved two-foot length to the side, and placed on the floor with the one of the foot at the same
angle as before and the weight equally distributed between the two feet.
23. Stride forward – The foot is lifted, moved two-foot length to the front, and placed on the floor with the line of the foot at the same
angle as before and the weight equally distributed between the two feet.
24. Stride backward – The foot is placed backward in the same manner as Stride forward.
25. Jump to stride stand sideward – Spring on both fee, lifting the whole body, and land with feet apart. The distance between the two
feet is about one ordinary pace. This can also be done with right or left foot in front.

26. Foot Touching Forward 27. Foot Touching Sideward 28. Foot Touching Backward29. Heel Raising 30. Leg Raising
26. Foot touching forward – Lift the left foot and touch the floor lightly in front with the toes. The heel is raised and turned inward.
Knees straight.
27. Foot touching sideward – Lift the left (right) foot and touch the floor sideward lightly with the toes. The heel is raised and turned
inward. Knees straight.
28. Foot touching (pointing) backward – Lift the left (right) foot backward and touch the floor in rear lightly with the toes. The heel is
raised and turned inward. Knees straight.
29. Heel raising – Rise high on tiptoes. Keep the knees straight and heels together.
30. Leg raising – The leg is raised in front until the leg is at right angle (or a little less) with the body. The knees and the ankle are
extended and the trunk erect. Toes pointed forward. (The leg is also raised in a similar way backward and sideward.)
74 Fundamental Gymnastics Positions

31. Knee Raising 32. Full-Knees Bending or 33. Half-Knees Bending 34. Full-Knee Rest 35. Forward Lunge
Deep Position/Deep-Knee Rest
31. Knee Raising – The knee raised in the front to the level of the hip, hip and knee joins being flexed to a right angle, trunk erect, ankle
of free foot extended, toes pointed downward.
32. Full-Knees Bending or Deep – Knee Bending – The knee are flexed until the thigh and foreleg touch each other. The knees
separate as they bend, moving diagonally forward, the heels are lifted during the movement because of the limited movement possible in
the ankle joint
33. Half-knees bending – The knees are flexed until a right angle is formed at the knee , the knees separate as they bend, moving
diagonally forward, the heels are lifted a little during the movement.
34. Full-knee rest position or Deep-knee rest position -The position of the legs is the same as in full-knee bending. The hands are
between the legs resting lightly on the floor. The weight of the body rests mainly on the feet.
35. Forward lunge – place the left (right) foot forward as far as possible. Bend the left (right) knee, with right (left) leg in rear straight,
head and trunk erect. Foot toeing forward, both feet flat on the ground. (This can be done sideward, backward, and in oblique positions
in the same way as commanded).

36. Charge 37. Forward Fall-out 38. Forward Bending 39. Sideward Bending 40. Trunk Twisting
36. Charge – It is done as in lunge position. The distance from heel to heel is two feet.
37. Forward fall-out – The foot is placed forward as in lunge position. The trunk is inclined forward so that there is a straight line from
the head to the heel of the rear foot. The heels are flat on the floor. (This Can be done sideward and in oblique positions in a similar way,
as commanded.)
38. Forward bending – The trunk is bent horizontally forward, the movement taking place in the hip joins only, as far as the hips can be
flexed. Head, shoulders, and trunk are in correct alignment.
39. Sideward bending – The trunk bends directly to the side as far as possible. Keep head in correct alignment with the trunk.
40. Trunk Twisting – Twist trunk on vertical axis without twisting the head or hips.

41. Head Bending 42. Head Bending 43. Head Bending Backward 44. Head Twisting 45. Prone or Forward-Lying
Forward Sideward Position
41. Head Bending Forward– Let head fall forward as far as possible, chain drawn down and in.
42. Head Bending Sideward – Let the head fall sideward as far as possible.
43. Head Bending Backward – Move the head strongly backward, chin up.
44. Head twisting – Twist the head sideward to the left (right) and attempt to bring the chin in line with the shoulder.
45. Prone or Forward-lying position – Lie down with the stomach flat on the floor, face down, keep the body straight from
head to foot, hands at the sides close to the body. Look straight forward.
 74 Fundamental Gymnastics Positions

46. Supine or Back- 47. Prone Leaning Rest 48. Back or Supine- 49. Prone Elbow 50. Supine Elbow
Lying Position or Front Support Leaning Rest Position Support Support
46. Supine or Back-Lying Position – Lie down with the back flat on the floor ,body straight from head to foot , Hands at the sides close
to the body. The head, shoulders, back, buttocks, legs, and heels must touch the floor.
47. Prone leaning rest or Front support – (a) From deep-knee-bend-rest position stretch the legs backward. Trunk and legs straight,
weight of body on hands and toes, legs together , eyes front.(b).From prone-lying position raise the trunk up, hands supporting the
weight of the body straight under the shoulders, finger tips pointing forward.
48. Back or Supine-leaning-rest position – From supine-lying position. Raise the trunk up, hands supporting the weight of the body
straight under the shoulder, finger tips pointing backward.
49. Prone elbow support position – From prone-lying position. The body is raised and is supported in the forearms and toes. The
trunk, legs and head are held in a straight line.
50. Supine-elbow support - From supine-lying position, raise the trunk upward until it is inclined at an angle of about 30 degrees from the ground.
Elbows, forearms and hands are resting on the floor. Forearms and hands pointing forward. Weight resting on seats and elbows.

51. Side-Leaning Rest 52. Long Sitting 53. Long Sitting Rest 54. Crook or Hook Sitting 55. Cross Sitting
51. Side-leaning rest – From prone-leaning-rest position, turn right (left) supporting the body with the right (left) hand. Keep the elbow of
the supporting arm straight, with the other arm at the side close to the body and the legs straight and together.
52. Long sitting – Sit on the floor with legs together out in front, knees stretched and back straight.
53. Long-sitting rest – As a relief from the above position, the hands are placed on either side and the knees slightly bent.
54. Crook or Hook Sitting – From long-sitting position, the knees are bent and slightly parted, the heels kept together with the feet flat
on the floor. The knees may be clasped, the hands passing around the outside of the legs.
55. Cross sitting – From long-sitting position, cross the legs in front in a tailor-like fashion. The knees should be kept close to the floor
as much as possible and the back held straight.

56. Kneeling 57. Stride Kneeling 58. Stride Kneeling Sitting 59. Half-Knee Standing Position 60. Hook or Crook-Lying Position

56. Kneeling – Kneel on the both knees, body at right angle to the floor, back erect, knees together, heels together, toes under or
stretched as preferred.
57. Stride-kneeling – From kneeling position open the knees a little to make the balance steadier, feet together, toes under or stretched
as preferred.
58. Stride-kneeling sitting – From stride-kneeling position sit down on the heels. Keep back straight.
59. Half-knee-standing position or Single-knee-stand position – From kneeling position, place the other foot and knee in front with
the thigh at right angle to foreleg. Keep the sole of the foot in front flat on the floor.
60. Hook or Crook-Lying Position – From supine-lying position flex the knees upward, keeping the knees and the heels together and
both feet flat on the floor.
 74 Fundamental Gymnastics Positions

61. Shoulder-Stand 62.Forearm Stand 63. Four-Base Position 64. Reverse-four Base or 65. Half-Kneel Stride
Position Position or Dog Stand Bridge Stand Standing Position
61. Shoulder-stand position – From supine-lying position, raise legs and hips, elbows placed on the floor and hands supporting the
hips, legs vertical.
62. Forearm-stand position – From prone-elbow-support position (49), raise the legs and hips upward.
63. Four-Base Position or Dog Stand – From kneeling, lower the trunk forward, place the hands on the floor so that the weight of the
body is equally distributed on both knees and hands. Trunk and head in correct alignment.
64. Reverse-four base or Bridge stand – Reverse the position of the trunk in 63, feet and hands bearing the weight of the body.
65. Half-kneel-stride-standing position – Kneel on left (right) knee, the right (left) leg stretched sideways.

66. Folded Position 67. Stride-Long Sitting 68. Wide or Open-Crook 69. Close-Crook Sitting 70.Side Sitting
Sitting
66. Folded Position – From kneeling position, bend trunk forward until head is close to knees.
67. Stride-Long Sitting – From long-sitting position open legs apart to about two or three-foot length at ankles.
68. Wide or Open-crook sitting – From crook-sitting position, open and lower the knees outward, soles of the feet touching, hands on
the knees, back straight.
69. Close-crook sitting – From wide-crook-sitting position, close the legs until the knees and the feet are touching (closed together), the
feet flat on the ground, hands grasping front of knees, back straight.
70. Side sitting – From long-sitting position, bend both legs to right (left) side weight of the body resting mostly on the “sitting bone” or
thigh of left (right) side. The bent legs are on the opposite direction of the sitting side.

71. Hurdle Sitting 72. Kneel Sitting 73. Leg Forward-Kneel Sitting Leg Sideways-Kneel Sitting

71. Hurdle sitting – From long-sitting position bend one leg until the knee is bent to about forty five degrees, the
thigh is stretched sideward, the inner-edge of the foot resting on the floor.
72. Kneel sitting – From kneeling position, sit down on the back of heels, ankles well stretched, back straight.
73. Leg forward-kneel sitting – From kneel-sitting position, stretch left (right) leg forward. Remain seated on the
right (left) heel.
74. Leg sideways-kneel sitting – From kneel-sitting position, stretch left (right) leg sideward. Remain seated on
the right (left) heel.
 Why there is a need to undergo Physical Fitness and Testing?

Every individual desire to live a long, healthy, and happy life. Based on clinic land
experimental data undertaken I progressive countries, many people today know how to get
and stay in shape. Physical fitness tests to determine strengths and weaknesses are
available. This knowledge, however, is not always applied in one’s daily life as there are
people worldwide who take physical activities for granted and ignore the very elements that
contribute to well-being. A careful study of physical fitness tests prescribed in schools and
their application can lead to a healthy lifestyle
However, your physical fitness level will help determine the quality your performance. You
may be an ordinary person, an athlete, or a dancer.
To achieve a physically fit body, discipline is essential. Regular participation in
vigorous workouts can do wonders in developing and maintaining a body fit to work, enjoy
recreational pursuits, and meet life’s challenges. Although exposure to a variety of physical
activities is the utmost concerns of the physical education instructor, it is the responsibility
of the students who desire ultimate fitness to practice good health habits as well. These are
the attributes towards a healthy lifestyle, Regular Exercise, Balanced Diet, Adequate sleep,
Absence of liquor, cigarettes, and drugs, wholesome recreation, positive attitudes.

Reference: Physical Fitness for College Freshmen, Virginia D. Oyco, Ed.D.

It is important to begin any exercise program gradually and progressively. It must meet
the following criteria.
1. Absence of symptoms, there are no untoward symptoms such as chest pain or
pressure.
2. Appropriate heart rate. Work within a target heart range given your age, resting heart
rate, and exercise intensity that is in accordance with your activity status or fitness
level.
3. Appropriate intensity. Work within the range of lower and upper limits of your exercise
heart rate.
4. Most of all, be sure to complete the PAR-Q and HAR.
 Health Screening Requirement for Pretest Considerations
Purpose: -Provides health and fitness professionals
 Safety with information that can lead to
identification of individuals for whom
exercise is contraindicated.
 Risk factor identification -Many medical conditions increase the
health risk associated with physical activity
or exercise testing.
- Health screening allows the health/fitness
professional to determine who may
participate and who should be referred to a
physician prior to participation in exercise
testing or physical activity.
 Exercise prescription -Information gathered allows health/ fitness
and programming professional to develop specific exercise
programs appropriate to the individual
needs and goals of the client.
Types -Individuals who choose to begin a self-
 General screening for directed exercise program should be
participation in self- advised, at a minimum, to complete a
directed exercise quick screening of health status using
such tools as the PAR-Q
 Health Appraisal -Provide valuable information on one’s
Record health and fitness levels.
- Is a series of measurements designed
to give an estimate on overall fitness
levels.
Reference: ACM’s Health & Fitness Certification Review, John Wygand, 2001.
Module 2 Safety Protocols During Exercise
CLO 2 - Application of safety protocols during exercise

When beginning an exercise program, it is best to progressively overload and

be aware of your body’s response. Rushing into activities will lead the body into
risk of injury. It is essential to prepare the muscles and joints for physical
activity, a proper warm-up and stretching routine must be performed prior to
exercise. A cooldown routine is done after the session. The term “Warm up” is
literally means to warm the body up with light exercises and movement. It is
important to remember that warm up is not the same as stretching. Based on
research, cited by Gialogo (2016), it is the best practice to warm up first to
increase blood flow to the muscles, increase sensitivity to nerve receptors,
increase the rate of delivery of oxygen, among other effect.

As mentioned in the discussion from Module 1, there are number of types of

stretching: ballistic, static and dynamic stretching. Static stretching is performed
best as a cooldown stretch. Dynamic stretching is best for starting an exercise
program after warm-up. Distinct from ballistic stretching in that it is controlled,
smooth and deliberate. More movement oriented and, therefore helpful for
improving functional movement used in daily life and sport. Points for mitigating
your risk for injuries. Moreover, cited by Tolitol, 2016, Warm-up is a good take
-off and it consist of preliminary activities of low to moderate intensity performed
before any workout or strenuous physical activity. Nonetheless, stretching as
part of cool-down can help improve extensibility of the muscles and connective
tissues and the range of motion the joint.
 Engage in an exercise session. Be sure to practice safety, warm up properly and
do movement preparation exercise before the activity, cool-down and stretch after
activity. On the other hand, if acute or chronic injuries occur, it would be important to
recognize their symptoms, properly care for them and undertake full rehabilitation
prior to return to physical activity.

Physical activity and Exercise Defined

Physical activity refers to bodily movement produced by skeletal muscles. It

requires energy expenditure and produces progressive health benefits. Physical
activity typically requires only low moderate intensity effort. Examples of physical
activity include walking to and from work, taking the stairs instead of elevators and
escalators, and gardening, doing household chores, dancing and washing the car by
hand.

Exercise is a type of physical activity that requires planned, structured, and

repetitive bodily movement to improve or maintain one or more components of
physical fitness. Examples of exercise are walking, running, cycling, cycling, Aerobics,
swimming, and strength training. Exercise is an activity that requires a vigorous and
intense effort.

Intensity of exercise

When trying to develop the CR (cardio-respiratory) system, many people ignore

intensity of exercise. for muscle to develop., they must be overloaded to a given
point. The training stimulus to the biceps muscle, example, can be accomplish with
arm curl exercises using increasing weight. Likewise, CR is stimulated by making the
heart pump faster for a specified period.
Health and CR fitness benefits result when a person is working between 30 to 80
percent of heart rate reserve (HRR) combined with an appropriate duration and
frequency of training. Health benefits are achieved when training at a lower exercise
intensity, that is, between 30 to 60 percent of the person’s HRR. Even greater health
and cardioprotective benefits, and higher and faster improvements in CR fitness
(VO2max), however are achieved primary though vigorous intensity programs (at an
intensity above 60 percent).

Lifetime Physical Fitness and Wellness: A Personalized Program, twelfth Edition,

Warner W. K. Hoeger, Sharon A. Hoeger 2013.
 Module 2 Safety Protocols During Exercise

Lesson 2: Static Stretching, Dynamic stretching

Enabling objectives: (specific learning outcomes)
At the end of the topic, the students can:
1.Revisit and develop individual strength, power and flexibility routine based on 74
fundamental position
2.Execute proper technique when performing active warm-up exercises.
3.Demonstrate your created routine from standing positions, sitting and lying
positions with basic arm movements.
II. Subject Matter: Dynamic warm-up

III.Instructional Materials: -Exercise mat

- computer/Laptop
- Any music for warm-up(optional)
- music player and speaker
IV. Procedure:
1. Create a routine that will activate the ankle, knee, hip complex, the core, lumbar and
thoracic spine. Then with the coordination of the basic arm positions, prepare two
samples of each position from 74 fundamental position/ positions:
a. standing positions (2 positions)
b. kneeling positions (2 positions)
c, lying positions (2 positions)
2. Execute the routine and label the exercises with appropriate term of positions based
on the 74 FP. From standing position to actual execution (step by step).
3. Answer the process questions. (analysis)
4. Before and after performing the activity, record your heart rate in your HR log.
5. Perform on the face-to-face session.
V. Analysis:
 How did you feel about the dynamic warm-up? Why?
 Why is there a need to familiarize the 74 fundamental positions?
 What benefits can you gain when doing dynamic warm-up?

Commonly used arm positions and body positions for workout routine.
 Raise: upward, sideward, upward oblique, downward oblique.
 Bend and stretch- use one arm or both arms.
 Swing and Sway- Swing your arms below shoulder level, Sway your arms
overhead.
 Thrust- with closed fist bend arms close to your sides, try thrusting your arms as
in boxing. In any directions forward, upward, downward, sideward, oblique.
Body Positions while standing:
 Straddle or Feet Apart Positions
 Lunge Position
 Straddle long sitting positions
 Leg raising
 Squat
 Knee raising
Kneeling and lying down Positions:
 Long sitting position
 Kneel-sitting positions
 Elbow support positions
 On all-fours positions
 Reverse on all-fours positions
 Supine- lying position
 Prone-lying position
STATIC STRETCHING