Safe practices warm-up and cool down

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Safe Practices:

Individual Responsibility for Safety Safe Practices

Safe Practices:

Safe Practices Injury Prevention Warm-up with some dynamic stretches prior to exercise or physical activity. Cool-down with some static stretches after exercise or physical activity.

Dynamic Warm-up:

Dynamic Warm-up 10-15 minutes Increases heart rate Prepares body for work-out Include both upper and lower body

Dynamic Warm-up:

Dynamic Warm-up Suggested Exercises Slow Jog – A few minutes will gradually increase your heart rate

Dynamic Warm-up:

Dynamic Warm-up Suggested Exercises Arm circles – large and small motions in both directions will loosen up your shoulders and increase range of motion Jumping jacks

Dynamic Warm-up:

Dynamic Warm-up Suggested Exercises Leg swings– perform front/back and side to increase range of motion in hips Lunge walks – while moving forward, alternate legs slowly into lunge position

Dynamic Warm-up:

Dynamic Warm-up Suggested Exercises High knees– start first with a walk while lifting each knee then gradually move to a faster pace. Butt kickers – kick leg up so foot almost touches butt while jogging forward.

Static Cool-down:

Static Cool-down 5-10 minutes Hold each stretch for 10 -20 seconds Helps muscles to relax and re-establish their normal range of movement Include both upper and lower body

Static Cool-down:

Static Cool-down Suggested Exercises Shoulder stretch - Place your right arm, parallel with the ground across the front of your chest. Bend the left arm up and use the left forearm to gently pull the right arm closer to you chest. Repeat with the other arm.

Static Cool-down:

Static Cool-down Suggested Exercises Hamstring stretch Lunges

Static Cool-down:

Static Cool-down Suggested Exercises Lower Back Quadriceps

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