GROUP 4

Warm-up Exercise
Stretching
Cooldown Exercise
Aerokaebo
A warm-up is any activity, either physical or mental, that helps to
prepare an individual for the demands of their chosen sport or
exercise.

Warming-up prior to any physical activity does a number of

beneficial things, but the main purpose of the warm-up is to
prepare the body and mind for strenuous activity.
BENEFITS OF WARM-UP EXERCISES
A warm-up routine is important for many reasons including:

Increasing heart rate to prepare the body for exercise or physical activity.
Increasing circulation of blood flow, which releases more oxygen and
blood supply to the working muscles needed for the workout.
Increasing body temperature, making your muscles contract more easily
and your joints loosen up.
Preparing the muscles, tendons, and joints for more strenuous activity.
Being a form of mental preparation as the brain engages with the body.
Reducing the risk of injuries.
Improving flexibility by ensuring the muscles are supple and pliable.
KEY COMPONENTS OF WARM-UP EXERCISES
The four key components that should be included to ensure an effective and
complete warm-up are:

GENERAL WARM-UP
The general warm-up should consist of a light physical activity, like walking,
jogging, easy swimming, stationary bike riding, skipping or easy aerobics.
Both the intensity and duration of the general warm-up should be governed
by the fitness level of the participating individual. Although a correct general
warm-up for the average person should take about five to ten minutes and
result in a light sweat.
KEY COMPONENTS OF WARM-UP EXERCISES

WALKING JOGGING
 KEY COMPONENTS OF WARM-UP EXERCISES
STATIC STRETCHING
This is a very safe and effective form of basic
stretching. There is a limited threat of injury and it is
extremely beneficial for overall flexibility. During this
part of the warm-up, static stretching should include
all the major muscle groups, and this entire part
should last for about five to ten minutes.

This part of the warm-up is extremely important, as it

helps to lengthen both the muscles and tendons,
which in turn allows your limbs a greater range of
movement. This is very important in the prevention of
muscle and tendon injuries.
KEY COMPONENTS OF WARM-UP EXERCISES

SPORT-SPECIFIC WARM-UP
In this part, the athlete is specifically preparing their body for the demands of
their particular sport. During this part of the warm-up, more vigorous activity
should be employed. Activities should reflect the type of movements and
actions that will be required during the sporting event, including sports
specific drills and technical drills.
KEY COMPONENTS OF WARM-UP EXERCISES

EXAMPLE IN SOCCER :
 KEY COMPONENTS OF WARM-UP EXERCISES
DYNAMIC STRETCHING
Dynamic stretching involves a controlled, soft
bounce or swinging motion to move a particular
body part to the limit of its range of movement. The
force of the bounce or swing is gradually increased
but should never become radical or uncontrolled.

During this final part of an effective warm-up it is

also important to keep the dynamic stretches
specific to the athlete’s particular sport. This is the
final part of the warm-up and should result in the
athlete reaching a physical and mental peak. At this
point the athlete is most prepared for the rigors of
their sport or activity.
 TIPS FOR WARM-UP EXERCISES
To benefit us the most a warm-up should work the same muscles we will be
engaging during the main workout - they should include lighter exercises or a
toned down version of the training ahead.

Start your warmup right before your game, race, workout, or other activity
Engage the cardiovascular system by focusing on the large muscle groups,
such as those in the legs
Start slowly and then increase speed or intensity
Work out until you are sweating slightly but not fatigued
 WHY WARM-UPS DON’T ALWAYS
IMPROVE PERFORMANCE
The researchers also investigated why warmups might hurt performance. They
found that warm-up routines were not effective when:

They didn't fit the activity

They were too short to warm muscles
They were too vigorous and energy-draining
Too much time passed between the warmup and the activity or event

Researchers also suggested that the subject's age, level of conditioning, and
psychological state could affect how well a warmup works.
 WARM-UP EXERCISES
HEAD ROTATION
Starting position:
* Stand with your legs straight,
* Place your feet at shoulder-width,
* Keep your hands loosely at your sides.
Exercise: 20 REPETITIONS
*Rotate your head clockwise and counter
clockwise
SHOULDER ROTATION
Starting position :
° Place your legs at shoulder-width.
° Keep your arms straight at your sides.
Exercise : 20 REPETITIONS
° Perform both shoulders rotation
clockwise and counter clockwise. 
 TORSO SWING FEET ROTATION
Starting position: Starting position:

Stand with your legs straight,
Place your feet at shoulder-width,
Bend your torso forward 90 degrees,
Raise both arms straight to the outside.
Exercise: 15 REPETITIONS TO EACH SIDE
Perform the most extensive movements to the
left and to the right.
Look at the hand you are lifting.
Place your feet slightly apart, shifting your body
weight on one foot, stand on the toes of your other
leg.
Exercise: 10 REPETITIONS FOR EACH LEG
Perform rotation of the raised foot clockwise and
counter clockwise.
Change the leg.
Stretching is a form of physical exercise in which a specific muscle or tendon (or
muscle group) is deliberately expanded and flexed in order to improve the
muscle's felt elasticity and achieve comfortable muscle tone.

Stretching equipment helps keep muscles flexible, allowing for a wide range of
motion in the joints and ultimately keeping your muscles from becoming short
and tight. Using proper equipment can help you stretch safely and effectively.
Yoga mats, foam rollers, or stretch straps can help you maintain proper form and
avoid injuries.
 BENEFITS OF STRETCHING
Stretching is important for many reasons including:

Improve performance in physical activities

Decrease risk of injuries
Help joints move through their full range of motion
Increase muscle blood flow
Enable your muscles to work most effectively
Increase flexibility
Improve posture
Reduce muscle tension
Improve joint mobility
 TYPES OF STRETCHES

Ballistic Stretches involve bouncing or jerking. It is supposed to help extending

limbs during exercise, promoting agility and flexibility.
Examples include: Sitting Toe Stretch, Standing Toe Stretch, and Standing Lunge

Static Stretches involve flexing the muscles. This may help preventing injury and
permit greater flexibility and agility. Note that static stretching for too long may
weaken the muscles.
Examples include: Biceps Stretch, Shoulder Stretch, and Hamstring Stretch

Dynamic Stretching involves moving the body part in the desired way until reaching
the full range of motion, to improve performance.
Examples include: Arm Circles, Leg Swings, and Jumping Jacks
 PRINCIPLES OF STRETCHING
AVOID PAIN
If you stretch carefully, your muscles will react in the desired manner. If you force
the stretch, your muscles will not want to cooperate. If you stretch to the point of
pain, your body's defense mechanisms will kick in, thinking something dangerous
might be going on. When muscles register pain, they try to protect themselves by
contracting. This is the opposite of you want to achieve by stretching. You must be
able to distinguish between the burn of stretching and pain that will lead to an
injury.
 PRINCIPLES OF STRETCHING
STRETCH SLOWLY AND GRADUALLY
If you throw your arms or legs out during the stretch, the muscle will stretch too
fast. This makes the body think that the muscle is about to get torn or injured. It will
try to protect the muscle by contracting it, preventing you from reaching your goal.

STRETCH THE CORRECT MUSCLE

Movement that goes a couple of degrees in the wrong direction can mean the
difference between stretching the muscle and pulling on the joint capsule or
similarly harming the body.
 PRINCIPLES OF STRETCHING

AVOID AFFECTING OTHER MUSCLES AND JOINTS

Stretching that is careless or poorly done can negatively affect other muscles and
joints, actually worsening your condition. This common mistake is the main reason
why some people consider stretching worthless or painful.
Cooldown exercise is an easy exercise done after a more intense activity to
allow the body to gradually transition to a resting or near-resting state.

Cooling down after exercise is just as important as warming up, helping the
blood to keep flowing through the body and preventing unpleasant side
effects, such as light headedness, that can come about when a sudden stop
in exercise causes our blood pressure to drop.

A cool-down after physical activity allows a gradual decrease at the end of

the episode. It's good to stretch when you're cooling down because your
limbs, muscles and joints are still warm. Stretching can help reduce the
buildup of lactic acid, which can lead to muscles cramping and stiffness.
Cool-downs are designed to get us back into normal pace gradually and give us
time to recover. Unlike warm-ups they are not absolutely necessary but they do
help. Its aim is to bring the body back to its normal physiological level after fast,
vigorous exercise or activity by gradually slowing the pace of activity or by doing
gentle exercises or stretches.

After your workout, it's best to spend five to 10 minutes cooling down through a
sequence of slow movements. This helps prevent muscle cramps and dizziness
while gradually slowing your breathing and heart rate. An effective cool-down also
incorporates stretching exercises to relax and lengthen muscles throughout your
body and improve your range of motion. To get the most out of these exercises,
hold each stretch for 10 to 30 seconds.
BENEFITS OF COOLDOWN EXERCISES
Additionally, after a workout it is important you take the time to cool-down.
The cool-down period consists of gradually returning your body to its resting
state. A good cool-down provides many benefits, including:

Removing waste products, such as lactic acid, from the muscles and
preventing cramp
Reducing muscles soreness and stiffness
Preventing blood pooling and recirculating blood back to the heart,
muscles, and brain
Preparing the body to for the next workout, whether that be the next day
or in a week
 THREE STEPS FOR A HEALTHY COOLDOWN
A cooldown can look like many different things, but the most important factor is that you're doing
a less intense activity than you did while working out, and you keep moving long enough to get
your heart rate down slowly.
1: IMMEDIATE PHASE
The immediate phase occurs right after the run, when the heart rate is still elevated and
muscles are fatigued. After your run, it is important to never just suddenly stop and stand.
Ideally, you should ease out of a run by decreasing your pace to a very slow jog for 1-2
minutes, followed by light-to-brisk walking for 3-5 minutes.
An immediate consequence of abruptly stopping after running a long distance is a
phenomenon known as Exercise Associated Collapse (EAC): When a runner suddenly
stops, the muscles of the extremities stop pumping blood to the heart, and blood can pool
in the extremities. When this occurs, there may not be enough blood going to the brain,
which could lead to passing out.
2: INTERMEDIATE PHASE
The intermediate phase of the cool down occurs after the heart rate has decreased from
its near maximum and muscles no longer feel fatigued.

During this period, performing dynamic agility drills further helps to balance the
musculoskeletal system, as well as improve overall flexibility. Great dynamic cool down
exercises include quick jumps, high knee skips, simple lunges and side-to-side shuffles.
These exercises can be done in sets of two to three for 15 to 30 seconds at a time.

These dynamic exercises are vital to training, and they will improve your overall
performance in runs and races. The intermediate phase of the cool down can be capped
off with a cold shower or ice bath to help you decrease your core body temperature and
reduce muscle and joint swelling.
3: LATE PHASE
The late phase of the cool down occurs once the heart rate has nearly returned to its
resting pace. The timing of this phase will vary based on the intensity and distance of the
run. Higher intensity or longer distance runs require an extended period of recovery —
sometimes up to two to four hours. Following moderate intensity and distance runs, the
late phase can typically begin within 15 to 30 minutes.

The late phase of the cool down involves total body static stretching for 5 to 15 minutes.
Static stretching is most beneficial in the late cool down phase, as it prevents stiff joints
and tight muscles, and improves overall flexibility. The late phase is also a great time to
do basic yoga poses, use a foam roller and get a massage.
AeroKaeBo is a combination of Aerobics, Karate, and Boxing. This workout
was founded by Manny Salta.

aerobics karate boxing