Assignment in MAPEH 123b(Anatomical, Mechanical andPhysiological Bases)Dara Joline S. Alonzo Mark Anthony Narciso(BSED MAPEH 1-B)(Mapeh Professor)
Warm up Exercises for TENNIS-Head Tilt (Side to side)-Neck roll (roll to sides and forward)-Shoulder roll (Roll the shoulders forward andback) -Shoulder stretch (pull the elbows 8sec.right&left)-Sidereach (stretch to the side, keep shoulders in-line with the hips)-Quadriceps (Balance by thinking “up”)-Gastrocnemius (Find a wall ,stretch the back hell& calf)-Toe touch(First to relax the back,then to touch thefloor) hips squared,tuch one footin, & lean forward)-Cross-thing hug( Pull the leg up & hug it)-Lower back(cross leg & twist lower back withelbow)-Piriformis stretch(Thigh up,or variant thing againstthe floor)-Ankle roll(Rotate & loosen the ankle)-Thigh hug(Stretch the glutes)-Resistance leg(Grasp,behind knee & pullback,meanwhile straightening leg. Variant ,pointtoe down)-Indifferent frog(feet together ,get the things to thefloor)
Warm up Exercises for SOCCERUpper body warm up1.Start your upper body soccer warm up by standing legsshoulder width apart and hands on hips. Simply rotate your body in a circle from the core clockwise for thirty seconds. Repeat in a counter clockwise rotation. Repeat three times.2.Next, feet shoulder width apart and bend ninety degrees at the hips. Bend arms at the elbows towards the chest and rotate the arms forwards, gradually increasing the speed. Repeat, rotating ina backwards direction.three times.3.Then stand up, feet shoulder width apart and extend arms out ninety degrees parallel to the ground. Rotate the arms forwards inbig circles, again gradually increasing speed. Repeat in a backwards direction. Do this three times.4.From the same standing position, rotate extended arms forwards diagonally across the body interchanging between the left and right arm. Gradually increase the speed. Repeat the samemotion but backwards. Do this three times.5.Twist the core by standing feet shoulder width apart and rotate the body gently to the left and then to the right, each time trying torotate a little further. Repeat ten times.