FLEXIBILITY

WARM UP/COOL DOWN

ANNA LOU M. CARREON

Special Program in Sports Coordinator, Fort Bonifacio High School
Aerobic Gymnastics Technical Chair, Gymnastics Association of the Philippines
AER Tournament Manager, Palarong Pambansa
FIG- AER Int’l Coach Level 2 and FIVB- Vball Int’l Coach Level 1
FIG Brevet Judge and Volleyball Nat’l Referee Level 3
 ESSENTIAL QUESTIONS:
1. What is flexibility?

2. What kind of stretching is best and which is

the worst? Explain.

3. What is a warm up and cool down?

4. What are the benefits of Warm-up and Cool-

Down?

5. What are the parts of Warm-up and Cool-

Down?

6. How long to Warm-up and Cool-Down?

 A proper warm-up is specific
to the sport or activity, and
stretching is an integral part of
any warm-up. The warm-up
prepares the athlete for practice
or competition and decreases
the risk of injury.
Frequency, Duration, and Intensity
of Stretching
Each practice session should be
preceded by 5 to 6 minutes of general
warm-up and 8 to 12 minutes of sport-
specific stretching.
Sessions should conclude with 4 to 5
minutes of stretching.
Individual stretches should be held to the
point of mild discomfort, but not pain, for
30 seconds.
 COMPONENTS OF AN EXERCISE
PROGRAM

Warm-up is done before starting an

exercise, sport, or physical activity.
This is done to prepare the heart for
exercise, to stretch the skeletal
muscles, and to lessen the risk of
injury. A warm-up consist of dynamic
movements designed to raise the
heartrate and body temperature.
 COMPONENTS OF AN EXERCISE
PROGRAM

Workout proper consists of activities

that will address the specific need of
the exerciser. For those who want to
lose body fat, an aerobic activity is
most appropriate. Weight training or
resistance training is best for building
muscle and developing strength and
endurance. Others may prefer sports
activities or other types of training.
 COMPONENTS OF AN EXERCISE
PROGRAM

Cool down is done immediately after the

workout proper. A cool down routine
involves muscle stretching to relax the
muscles and prevent soreness. A cool
down also help return the heart rate to
its normal level. Doing cool down
activities prevents blood pooling in
the working muscles which causes
dizziness or headache.
FLEXIBILITY:
Is the ability to move your joints and the attached
muscles through a complete range of motion .

 It is one of the 5 fitness

components of physical fitness.
 Developing and maintaining
flexibility will reduce sport injuries.
 It is the muscles resiliency and
stretch ability while in motion.
FLEXIBILITY IS BEST DEVELOPED BY:
 Slow passive
stretching
 Hold each
stretched
position 10-15
seconds.
 Do not bounce
when stretching
a muscle or joint.
 Types of Stretching
• Static Stretch: A slow constant stretch with the end
position held for 30 sec.
• Ballistic Stretch: Involves active muscular effort and uses
a bouncing motion in which the position is not held.
• Dynamic Stretch: involves flexibility during sport-
specific movements. Similar to ballistic in that it utilizes
speed of movement, but avoids bouncing.
• PNF: Usually performed with a partner and involve both
passive movement and active (concentric and isometric)
muscle actions.
• PNF may be superior to other stretching methods because
they facilitate muscular inhibition.
 Exercises that improve flexibility and are used
prior to and after an activity are referred to as a:

WARM UP/COOL DOWN:

 Exercises that stretch
the muscles and joints of
the body are best used
before and after a
physical workout.
 Prepares the body for
activity.
 Slows the body
processes down after a
workout.
 WARM UP EXERCISES:
 Prepares the body for activity.
 Enhances performance.
 Reduces the chance of injury.
 Improves flexibility.

 Returns the heart rate

COOL DOWN to near resting levels.
 Prevents the pooling of
EXERCISES: blood in the lower
extremities.
 Reduces post activity
soreness.
WARM UP EXERCISES:
1. Slow Cool Down Exercises:
cardiovascular
exercises: 1. Never stop cold after
2. Walking, jumping vigorous exercise.
jacks, running in 2. Keep moving at a slower
place, jogging pace until heart rate slows.
3. Stretch all major
joints and large 3. Repeat the warm up
muscle groups. stretches.
 F.I.T.T. SAFETY:
FLEXIBILITY:
WARM UP/COOL DOWN EXERCISES

 Exercises should
F: Frequency: daily, before
and after activity.
not be painful
 There should be Intensity: stretch beyond
some discomfort the muscles normal
in the stretch. length-- to discomfort.
 10-15 minutes of
stretching
activities, daily or T: Time: hold each stretch 10-
15 seconds or longer.
before and after
activity. Type: static stretches, slow
and gradual.
PROS AND CONS OF COMMON STRETCHING
METHODS
CONSIDER TAKING A CLASS

Options for exploring new ways to

incorporate stretching:
Yoga: combines mental focus and
physical effort
Tai chi: uses slow, smooth
movements
Pilates: uses exercises and
equipment to stretch and strengthen
muscles
Dance: improves flexibility and overall
fitness
FLEXIBILITY TOOLS
HOW CAN I AVOID STRETCHING-RELATED
INJURIES?

Stretch only warm muscles.

Perform stretches safely.
Know which exercises can cause
injury.
Be especially cautious if you are
hyperflexible or inflexible.
CONTRAINDICATED STRETCHES AND SAFE
ALTERNATIVES
CONTRAINDICATIONS

1- Presence of bony block that limits

joint motion.
2- Recent fracture.
3- Cases of acute inflammation or
infection (presence of heat swelling
around the joint).
4- Presence of acute sharp pain with
joint movement or muscle elongation.
5- in case of hematoma and
hypermobility.
GROUP ACTIVITY

Group into 5 or 6 members

Let them create a warm-up routine
(calisthenics) using the different
movement of major joints and
muscle groups
a. Shoulder
- neck
- deltoids
b. Elbow/arms
- bicep and tricep
c. Torso
- chest, back, and core or torso
d. Hip joint
- thigh and buttocks
e. Knee

Group presentation
 THANK
YOU FOR
LISTENING
DYNAMIC FLEXIBILITY

Goals Series of bounds,

Become warmed hops, skips,
Flexible runs, and
ballistic
Rehearsal of stretches
activities on the
Gradual
field
progression
Teach proper Joint mobility –
mechanics ballistic stretches –
Flex runs/skipping
– multidirectional
activity – power
moves
 DYNAMIC & STATIC

Holding a stretch for 8-15

Increase Core Temp, sec.
Muscle Temp. and Always done after a
Blood Flow thorough warm-up
Must exhale and relax as
Used before as a warm- eased into the hold
up before Running position
Slow small motions to Typically done after
running, but before
Large & fast lifting
movements  Cool Down
 Allow the body time to rid
Should break a slight itself of lactic acid
sweat  Be limber and Flexible for
Resistance Training
A SAMPLE PNF PARTNER EXERCISE