WARM-UP, COOL DOWN, STRETCHING & CONDITIONING EXERCISE

PATHFIT

WARM-UP EXERCISE

A set of exercises or movements performed before engaging in physical activity to prepare the body physically and mentally

WARM-UP BENEFITS

Increases heart rate and blood circulation

WARM-UP BENEFITS

Warms muscles and improves elasticity

WARM-UP BENEFITS

Enhances joint lubrication and range of motion

WARM-UP BENEFITS

Prepares the body for more intense activity

WARM-UP BENEFITS

Prevent Injuries

WARM-UP BENEFITS

Mentally prepares the individual

GENERAL WARM-UP AND DYNAMIC STRETCHING

TWO (2) TYPES OF WARM-UP EXERCISES

GENERAL WARM-UP

Light cardio such as jogging in place, jumping jacks, or brisk walking.

DYNAMIC STRETCHING

Arms Circles, Leg Swings, Walking Lunges & Torso Twists.

COOL-DOWN EXERCISE

A set of exercises or movements performed after physical activity to help the body gradually return to a resting state

COOL-DOWN BENEFITS

Gradually lowers heart rate and breathing

COOL-DOWN BENEFITS

Reduces muscle soreness

COOL-DOWN BENEFITS

Maintain flexibility

COOL-DOWN BENEFITS

Prevents blood pooling in the muscles

COOL-DOWN BENEFITS

Promotes relaxation and recovery

LIGHT ACTIVITY AND STATIC STRETCHING

TYPES OF COOL-DOWN EXERCISES

LIGHT-ACTIVITY

Slow jogging or walking

STATIC STRETCHING

Hamstring, Quadriceps, Calf, Shoulder, and Triceps Stretch and Neck rolls.

STRETCHING EXERCISE

Physical activities that improve the flexibility of muscles and joints by lengthening muscle fibers.

STRETCHING BENEFITS

• Improves flexibility and range of motion

• Reduces muscle tension and risk of injury

• Enhances posture and coordination

• Promotes relaxation and blood circulation

STATIC , BALLISTIC , DYNAMIC , PNF

FOUR (4) TYPES OF STRETCHING

STATIC STRETCHING

Holding a stretch for 15-30 seconds.

Examples: Hamstring stretch, shoulder stretch, butterfly stretch

BALLISTIC STRETCHING

Quick, bouncing movements (advanced level - with caution)

DYNAMIC STRETCHING

Controlled movements that prepare muscles for activity

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION STRETCHING

WHAT DOES PNF STRETCHING STAND FOR?

PNF STRETCHING

Stretching with contraction and relaxation phases (partner-assissted)

CONDITIONING EXERCISE

A series of physical exercises intended to improve strength, endurance, and overall fitness.

CONDITIONING BENEFITS

• Builds muscular strength and endurance

• Improves cardiovascular fitness

• Enhances athletic performance

• Support weight management and body composition

• Boosts energy levels and daily functional strength

CARDIOVASCULAR CONDITIONING

Jumping jacks, running, cycling, skipping rope

MUSCULAR STRENGTH AND ENDURANCE

Push-ups, sit-ups, squats, lunges, planks

CORE CONDITIONING

Russian twists, leg raises, bicycle crunches

AGILITY AND SPEED TRAINING

Ladder drills, cone drills, shuttle runs

FLEXIBILITY AND MOBILITY WORK

Yoga, pilates, foam rolling