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Exercise Warm-Up Essay

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Exercise Warm-Up

The warm up I will be doing will consist of:

* Easy 5-minute jog to loosen my muscles.

* Muscle stretches hold each for 15 seconds and swap.

3-5 minutes of exercising gently gets the blood circulating.


1. Calf

* Calf stretchStep one foot a large step in front of the other

* Feet parallel, pointing forward

* Back heel flat on the ground

* Hands on the front bend knee

* Back straight and head slightly down

* FEEL the stretch in the calf of the back leg.



Hold this stretch for 8-20 seconds
==================================

2. Hamstrings

* Hamstring stretchOne foot in front of the other, a small step
apart

* Sit back on the back leg (weight on the back leg

* Stretch front leg (flex foot upwards for extra resistance)

* Lift your buttocks

* Hands on bend leg

* Stomach in, head lifted and back straight

* FEEL the stretch in the straight leg – just below your buttocks.

Hold this stretch for 15-30 seconds


Warm Up


3. Quadriceps and Hip-flexors

* Quads stretchBack straight

* Stomach in

* Supporting leg soft (slightly bend)

* Push bend foot into your hand at the ankle – Not your toe

* Use a wall or partner for balance

* FEEL the stretch in the quad (hip) of your bend leg and try to
move the muscle out for extra flexibility.


Hold this stretch for 8-10 seconds
----------------------------------

4. A Tricep StretchPictures of a tricep stretch

· Take the arm over your head keeping your elbow as close to your ears
as possible.

· Reach towards the mid sec...


... middle of paper ...


...
7 stone

Sport

Netball/Trampolining

Fitness Level

Very Good

Injuries

Occasional knee sprain

Medical Problems

Asthma

Build

Slight, petite.

Spare Times

Thursdays, Fridays, Sundays

Determination

Very Good

Sociability

Very good

Likes

Game Sports, (more so) Individual

Dislikes

Nothing

Exercise Record

At least 4 hours of dancing every night, 5 nights a week.

I have chosen to study GCSE P.E in order to understand training
methods to help me develop my study of sport. I will be creating my
own P.E.P (Personal Exercise Programme). This programme will help me
to improve my specific levels of fitness. From my individual needs I
have discovered that I need to concentrate on the principle of
specificity and overload.


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