Assignment in MAPEH 123b.docx - Assignment in MAPEH 123b(Anatomical Mechanical and Physiological Bases Dara Joline S Alonzo(BSED MAPEH 1-B Mark Anthony

Assignment in MAPEH 123b.docx - Assignment in MAPEH...

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Assignment in MAPEH 123b (Anatomical, Mechanical and Physiological Bases) Dara Joline S. Alonzo Mark Anthony Narciso ( BSED MAPEH 1-B) (Mapeh Professor)
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Warm up Exercises for TENNIS -Head Tilt (Side to side) -Neck roll (roll to sides and forward) -Shoulder roll (Roll the shoulders forward and back) -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 the floor) hips squared,tuch one footin, & lean forward) -Cross-thing hug( Pull the leg up & hug it) -Lower back(cross leg & twist lower back with elbow) -Piriformis stretch(Thigh up,or variant thing against the floor) -Ankle roll(Rotate & loosen the ankle) -Thigh hug(Stretch the glutes) -Resistance leg(Grasp,behind knee & pull back,meanwhile straightening leg. Variant ,point toe down) -Indifferent frog(feet together ,get the things to the floor)
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Warm up Exercises for SOCCER Upper body warm up 1.Start your upper body soccer warm up by standing legs shoulder 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 in a 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 in big 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 same motion 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 to rotate a little further. Repeat ten times.
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