Life Orientation 2025 PHYSICAL EDUCATION AND TRAINING

Flashcards on Physical Education and Training

Purpose of Warming Up

To prepare the body for increased intensity in physical activity and assists in preventing injuries such as strains and muscle tears.

Full-body exercises

Increases circulation in the joints and speed up metabolism.

Sweating

The body drives out waste products from the blood by sweating, thus increasing performance.

Physical and motor development

Integral to the holistic development of learners and makes a significant contribution to learners’ social, personal, and emotional development.

Physical Education

Focuses on perceptual and locomotor development, rhythm, balance, and laterality.

Bodyweight Squats

Standard squat form; great all-around lower body move.

Sumo Squats

Feet wider apart, toes out; targets inner thighs.

Pulse Squats

Stay low and pulse; great for muscle endurance.

Jump Squats

Add a jump to build power and explosiveness.

Wall Sit

Static hold with your back against a wall.

Forward Lunges

Step forward, then return.

Reverse Lunges

Step backward for less knee pressure.

Walking Lunges

Continuous lunges moving forward.

Lateral Lunges (Side Lunges)

Strengthens inner/outer thighs.

Jump Lunges

Explosive move alternating legs mid-air.

Glute Bridges

Lie on your back and lift your hips.

Single-Leg Glute Bridges

More challenging version for balance and strength.

Donkey Kicks

On all fours, kick one leg back and up.

Fire Hydrants

On all fours, lift leg out to the side.

Hip Thrusts

Similar to bridges, but upper back elevated.

Calf Raises

Stand and raise heels off the ground.

Single-Leg Calf Raises

Harder version to isolate each leg.

Toe Walks

Walk on tiptoes to build calf endurance.

Heel Walks

Walk on heels to target the front of the lower leg.

Single-Leg Stand

Stand on one foot to challenge stability.

Skater Hops

Lateral jumps that mimic a skating motion.

Step-Ups

Step up and down to mimic stair climbing.

Shrimp Squats

An advanced balance and strength move (like a reverse pistol squat).

Pistol Squats (Assisted)

Full one-leg squats (use a wall or chair for support).

Basic Crunches

Lie on your back, lift shoulders off the ground.

Sit-Ups

Full range of motion from lying to sitting.

Bicycle Crunches

Alternating elbow to opposite knee.

Reverse Crunches

Lift hips off the ground using lower abs.

V-Ups

Simultaneously lift legs and upper body into a “V” shape.

Forearm Plank

Elbows under shoulders, body in a straight line.

Straight Arm Plank

Arms extended like the top of a push-up.

Side Plank

Balances on one forearm, targets obliques.

Plank with Shoulder Taps

Tap each shoulder while holding a plank.

Plank to Elbow

Move from forearm plank to straight arm and back.

Leg Raises

Lie flat, raise legs without arching your back.

Flutter Kicks

Rapid up-and-down kicks close to the ground.

Scissor Kicks

Crisscross motion with legs.

Toe Reaches

Lie on back, reach hands toward toes.

Hollow Body Hold

Arms and legs off the ground, spine pressed into floor.

Russian Twists

Twist side to side, feet lifted or grounded.

Side-Lying Hip Lifts

Like a side plank, but lifting from the hip.

Standing Oblique Crunches

Bring elbow to same-side knee while standing.

Cross-Body Mountain Climbers

From plank, bring knee to opposite elbow.

Mountain Climbers

Quick alternating knee drives in plank position.

Inchworms

Engage core as you walk hands out to a plank and back.

Bear Crawl Hold

On hands and toes, knees just off ground.

Bird Dogs

On hands and knees, extend opposite arm and leg.

Dead Bug

Lie on back, move opposite arm and leg in controlled motion.

Arm Circles

Small to large circles, forward and backward.

Arm Swings (Crossovers)

Swing arms across the chest and open wide.

Shoulder Rolls

Roll shoulders forward and backward in big, controlled circles.

Scapular Shrugs

Pull shoulders up and down while keeping arms relaxed.

Wall Angels

Stand with back to a wall, raise arms overhead in a “Y” then lower in a “W”.

Torso Twists

Rotate gently side to side with feet planted.

Cat-Cow Stretch

On all fours, alternate arching and rounding the spine.

Thread the Needle

On all fours, slide one arm under the other to stretch the upper back.

Standing Side Bends

Reach one arm overhead while bending to the side.

Wall Push-Ups

Light push-ups against a wall to activate chest/triceps.

Push-Up to Downward Dog

Flow between push-up position and downward dog to loosen shoulders and stretch hamstrings.

Shoulder Taps in Plank

Tap shoulders from a plank position to activate core and shoulders.

Neck Rolls

Gently roll head in a circular motion.

Chin Tucks

Gently tuck chin down and return to neutral.

Wrist Rolls

Circle the wrists both directions.

Finger Flicks/Shakes

Rapidly flick and shake fingers and hands to loosen tension.

Jumping Jacks

A minute of low-intensity jumping jacks.

Arm Punches

Light, fast punches forward and across the body.

High Knees with Arm Drive

Raise knees while pumping arms.

Bear Crawls (Slow)

Move forward and backward to activate the shoulders and upper back.

Leg Swings (Front to Back)

Swing one leg forward and backward (hold onto a wall for balance).

Leg Swings (Side to Side)

Swing one leg across your body and out to the side.

Hip Circles

Stand and make large circles with your hips.

Knee Circles

Feet together, make gentle circular motions with bent knees.

Glute Bridges

Lie down, lift hips off the floor, squeeze glutes.

Single-Leg Glute Bridges

Same as above, but one leg lifted.

Donkey Kicks

On all fours, kick one leg upward.

Fire Hydrants

Lift leg out to the side while on hands and knees.

Walking Lunges

Step forward into a lunge, alternating legs.

World’s Greatest Stretch

Lunge forward, rotate toward front leg, reach overhead.

Deep Squat Hold (Bodyweight)

Sit into a squat and hold for 20–30 sec.

Lunge with Side Stretch

Lunge forward and reach arms overhead to the side.

High Knees

Jog in place, lifting knees to waist level.

Butt Kicks

Jog in place while kicking heels toward glutes.

Jumping Jacks

Get blood flowing with full-body movement.

Skipping in Place

Light hopping to engage calves and hamstrings.

Ankle Circles

Rotate each ankle in both directions.

Toe & Heel Walks

Walk forward on toes, then on heels.

Foot Pumps

Stand and rock from heels to toes.

Knee Hugs to Chest

Gently pull one knee at a time to your chest while standing.

Power & Mobility (Cricket)

Jump squats (for explosive batting and fielding), Medicine ball rotational throws (mimic batting rotation), Shoulder YTWs (for shoulder mobility and injury prevention), Reverse lunges with trunk twist (builds bowling coordination)

Core & Balance (Cricket)

Plank with shoulder taps, Bird dogs, Side planks (great for bowling/core control)

Speed & Agility (Cricket)

Sprint starts (10–20m bursts), Lateral bounds, Reaction drills (partner or coach calling direction)

Lower Body Strength (Soccer)

Bulgarian split squats, Calf raises (single and double leg), Glute bridges and single-leg glute bridges

Core & Stability (Soccer)

Dead bugs, Planks (front and side), Pallof press (resistance band – anti-rotation core)

Agility & Speed (Soccer)

Cone drills (T-drill, zig-zags), Ladder drills (if available), Sprint-recovery intervals (10–30m)

Explosive Power (Basketball)

Broad jumps, Depth jumps (step off a box and jump up), Jump lunges