MODULE 2

IN
PE 3
TAEKWAN
DO
(FIRST SEMESTER)

SY.2021-2022
MODULE 2 Warm-Up/Stretching

Warm-up and stretching is very crucial in class, which can prevent a student
from getting injured. Warm-up and stretching should be the first step in class,
prior to starting any class activity.

These stretches systematically warm-up the entire body. Stretching can also be
done during class and also another “cool down” exercise at the end of the
class. It is highly recommended that students and instructors stay in contact
with the fitness community to keep themselves knowledgeable about the
current best practices of warm-up and stretching.

Days where class is focused on kicking, you might have to do more stretching
focusing on the legs to prevent injuries. Partner stretching is also important to
learn and a great way to increase your flexibility.

We have included some of the basic stretches below:

 Each of these stretches require a count of 10 and one or 2 sets are

recommended.
 Warm up/stretching should be 10-15 minutes long
 These stretches are recommended to be done daily.
 STRETCHING

Knee Bending Hamstring Stretch

Deeper Hamstring Stretch Long Stance Side Kick

Touch Toe Neck up/down/right/left

circle
 Touch Toe Feet Double Shoulders
and touch the toe

Elbow Rotation Hands Behind Neck

Touch Toe

Butterfly Stretch Split with Relax Groin

Muscles
Jumping Jack
Name: Date:

Year/Course: Instructor:

Practical Performance No.1

STRETCHING

DIRECTION:

 Video yourself while performing the different types of stretching. Be guided by the
steps provided in your module.
 Post or upload your videos in comment section.
 Wear a white t shirt that will serve as your PE uniform
 Eight (8) counts in each type of stretching.

1. Bending knees, legs straight

2. Ham string stretch left/right alternating (left 1, 2….right 1,2…repeat till 8)
3. Deeper ham string stretch left/right alternating
4. Long stance side kick stretch alternating
5. Touch toes -hands on hip with back bend and head back
6. Neck up /down/left/right/circles, having hands on hip
7. Hands on Hip- Hip circles
8. Feet together-knee circles
9. Ankle rotation from standing position
10. Double shoulder width alternating toe touch arms straight (rotating left right, left
right)
11. Shoulder rotation both ways one at a time outward and inward
12. Sit down and hands behind head and elbows to knees stretch lower back and
hamstring (feet relaxed)
13. Rotate Ankle with one leg straight the other to splits, sit down and relax groin
muscles
14. Jumping Jacks