INTRODUCTION OF

PHYSICAL ACTIVITY
 Lesson outcome

At the end of this chapter, students should be able to:

Define warm up, stretching and cool down.

Explain about all types of warm up and stretching.

Identify and differentiate the types of warm up , stretching & factors

affecting flexibility.

Apply the guidelines of warm up, stretching & cool down.

 DEFINITION OF
PHYSICAL FITNESS &
PHYSICAL ACTIVITY???
Warm-Up
Important before any athletic performance;
Helps protect against injury by improving flexibility of the
muscles.
To avoid muscular injury, athletes should raise the bodys
internal temperature through light activity before engaging in
stretching exercises.
A total warm-up program
include:
TYPE OF STRETCHING
TYPE OF STRETCHING
 PNF [ Hold-Relax ]

Fig 16.3 begins with a passive pre-stretch

that is held at the point of mild discomfort for
10sec.

Fig 16.4 the partner applies a hip flexion

force & the athlete is instructed to hold &
dont let me move the leg while the athlete
holds & resists the movement so that
isometric muscle action occurs & is held for
6sec.

Fig 16.5 the athlete then relaxes, & a

passive stretch is performed & held for
30sec.

The final stretch should be of greater

magnitude due to autogenic inhibition.
 PNF [ Contract-Relax ]

Fig 16.6 begins with a passive pre-stretch of the

hamstrings that is held at the point of mild discomfort
for 10sec.

Fig 16.7 the athlete then extends the hip against

resistance from the partner so that a concentric
muscle action through the full ROM occurs.

Fig 16.8 the athlete then relaxes, & a passive hip-

flexion stretch is applied & held for 30sec.
 PNF [ Hold-Relax with
Agonist Contraction ]
Fig 16.9 & 16.10 - the technique is identical to
hold-relax in the first two phases.

Fig 16.11 during the 3rd phase, a concentric

action of the agonist is used in addition to the
passive stretch to add to the stretch force.

That is, following the isometric hold, the athlete

flexes the hip, thereby moving further into the
new ROM.
Stretching Techniques
Cool-down

Most athlete appreciate the need to warm-up, but

often seem unaware of the values of a cool-down.
The recovery process will take some time, but the
body can be helped in the very earliest stage to
clear waste products.
The muscles which have been helping to pump the
blood back to the heart are no longer active, and
there is a build-up of pressure in the muscle which
result in the accumulation of excess body tissue
fluid.
This condition with inadequate muscle forces to
move the blood out of the muscle, may result in
subsequent stiffness or soreness.
References

Baechle, T.R. (2000). Essentials of Strength Training and

Conditioning. 2nd edition. Human Kinetic.
Q & a Session ???
Thank you