Fitness for Sports ☺ ☺

1. Fitness for Sports

2. Principles of Sports Conditioning
Warming Up – leg stretch, thigh stretch, bending, hip rotation, trunk and neck
rotation, jumping jack, hip and knee rotation
Gradual Workout
Timing
Intensity
Capacity level
Strength
Motivation

3. Warming Up
All activities must be preceded by warm-up
Stimulate the circulatory system
Delivers blood and energy to the muscles.
Waste products are subsequently
removed
Temperature of the body is raised

4. Exercise that may Provide
Total Body Warm-up
Running
Sometimes known as jogging,
running became a popular
fitness activity in the 1970s.
The average person can derive
health benefits from as little as
three 20-minute running
workouts a week, physiologists
say.

5. Exercise that may Provide
Total Body Warm-up
Groin Stretch
• Sit on the ground.
• Place the soles of your feet facing each other enough so
that your heel are also close to your buttocks.
• Place your elbows inside the knees and grasp your
ankles and put force with the elbows and push the
knees downward to the ground.
• While doing this, bend your trunk forward and touch the
toes with your forehead.
• Hold it for a while before returning to position.

6. Exercise that may Provide
Total Body Warm-up
Hurdle Stetch
• Sit on the ground as in astride
forward-backward position extending
your leg forward with toes pointed
and the other leg backward with toes
also pointed.

7. Exercise that may Provide
Total Body Warm-up
High Kick
• Stand with feet close together.
• Step your left foot forward and kick your
right foot forward as high as possible.
• Step back and repeat 10 times.
• Do the same with the left foot and repeat
10 times.

8. Exercise that may Provide
Total Body Warm-up
Trunk Circling
• Stand in stride position
• Raise your arms upward and circle your
trunk to the right, then down and to the
left.
• Do this five times to the right and five
times to the left

9. Exercise that may Provide
Total Body Warm-up
Slide bend
• Stand with feet apart and hands on
hips.
• Bend at your hips, first to the left,
then to the right.
• Keep your head at right angles to our
body.
• Repeat eight times.

10. Exercise that may Provide
Total Body Warm-up
Harmstring Stretch
• Sit on the floor with your legs together and straight in
front of you.
• Place your hands on your thighs, then slowly stretch
down afar towards your ankles as you comfortably can.
• Hold for six seconds.
• Return to the upright position and repeat four times.

11. Exercise that may Provide
Total Body Warm-up
For Body Stetch
• Shoulder Circles
• Sit-ups
• Knee Raise
• Diagonal Sit-ups
• Knee and Chest raise

12. Exercise for Speed
• Sprinting
• High Knees Drill
• Heel Kick Drill
• Zig-zag Hopping
• Bouncing
• Speed Skipping

13. Four-Part program for the initial treatment
followed for all athletic injuries. (R-I-C-E)
Rest the injured part to avoid possible extension of
injury.
Ice the injury immediately with crushed ice in an
ice bag or plastic bag for 20-30 minutes every hour
until bleeding stop.
Compress swelled area with a plastic bandage.
Place padding over the injured area.
Elevation of the injured above the level of the
heart will hasten the repair of the area affected.

14. General principles to follow in order to
avoid or minimize chances of sustaining
injuries.
Warm-up and cool-down activities must be exercised by
the player.
When you are tired, do not continue the exercise.
Dress properly for exercise, wear well-fitting shoes and
socks.
Avoid strong powerful movements if you have severe
muscle sores.
Wear protective paddings in activities that require blows
to your muscles.
Learn the correct and proper mechanics of performance
to avoid injuries.

15. Arnis Exercise