Name: Siti Shaira K.

Mediana BSN-1
ATHLETES
Warm- up before doing hard cardio is a good way to reduce the risk of injury and to prepare
ourselves physically as well as mentally for activity. Me/ I Concentrating on warm-up that
specific muscle groups, I will be using in my exercise and include dynamic flexibility exercises.
It is important to cool down after exercise. For me Sports shape can be kept for about 2 or 4
weeks. In addition, tapering for sports shape it should be implemented for the main race only
or twice during a long race. For me Preparation is defined as the process of getting something
ready for use or for a particular purpose or making arrangements for something.
As the name suggests, the warm-up is designed to increase my body’s internal temperature and
warm my muscles to prevent muscle strains and joint sprains. Giving an advice, the best way
is to start off at a leisurely pace, and then pick up speed. Usually I take it for about 5 to 10-
minutes warm-up is all I need, but this will vary from person to person and if the weather is
cold.
As continuation, I start myself with light aerobic exercise such as walking, cycling or rowing
– you can do these easily using the exercise machines at the gym, but if I am at home, here is
my another five-minute warm-up suggestion – and a few dynamic stretches. Dynamic
stretching involves slow, repetitive, controlled movements through the full range of motion,
performing movements I will be using in my chosen physical activity. I can start slower, and
with a smaller range of motion, and increase speed and range of motion gradually.
For the last five minutes of my exercise, slow down and allow my body to cool down gradually,
letting my heart rate and breathing rate come back to normal.

Yes, I have. One of them is muscle cramps. It is a common one and usually results from a lack
of warm-up and stretching. Muscle cramps cause pain in certain parts of the body and make it
difficult to move for a while. The area most often experiencing muscle cramps is the leg
muscles. I have to aware of these cramps, especially when doing swimming because it can
harm me. If cramps hit my muscles, I let myself to stay calm and gently massage the painful
area. If it's gone, I don't force myself to continue exercising. I do rest myself for a moment
before starting to exercise.

Here is the exciting part that I want you to know more. Sports injuries are most commonly
caused by poor training methods; these are structural abnormalities; it includes weakness in
muscles, tendons, ligaments; and unsafe exercising environments. So, the most common cause
of injury is poor training. For example, muscles need 48 hours to recover after a workout.
Furthermore, some factors that I would attribute these injuries are:
Intrinsic Risk Factors, Age (maturation, ageing), Sex, Body composition (e.g. body weight, fat
mass, BMI, anthropometry), Fitness level (e.g. muscle strength/power, VO2 max, joint ROM),
Health (previous injury, joint instability), Anatomy (alignment, intercondylar notch width).
That’s all for today, I hope I can share my knowledge pertaining these topic. Always be mindful
especially if we/ I dealing with aerobics exercises in my daily life.

EXERCISE ENTHUSIAST
A. How did you prepare your body prior to engaging in any sporting activity? How long was
the preparation? What comprised of the preparations? If there was none, why were there no
For dealing with High priority in my lifestyle I do usually do an exercises every single of day.
If there is no activity/ies needed for me to train. If its have I do advance etiqutte for me to face
the any kind of sports. Usually it takes 6months if the event if not too much early.
B. Have you had injuries (injuries not inflicted by others, just by yourself) while preparing
yoursell for a sporting activity or during the activity itself? Describe the mechanism by which
the injury was incurred.
Every athletes there is always unexpected incidence. Especially in preparing myself for that
said event. For example, I made and Incidence while reaching the ball of my hands It was a
sweet volleyball a while ago, then it was pass to my co-players. yeah, since it was an accidents
so its not such a big deal. If you both are have a manners in terms of sports.

C. To what factors would you attribute these injuries? Why these factors precipitated the
injuries? Whatever we do away from that incedents it always come up becuase sometimes we
didn't know where we pass on it. So the best to handle this situation Just be mindful always.
That this is a game, a sports.