INJURY PREVENTIVE MEASURES, COMMON

WARM-UPS, AND COOL DOWN EXERCISES

GROUP 4
 INJURY PREVENTIVE MEASURES
Proccessing Questions
Injuries are almost impossible to eliminate in sports
and physical activities. What are some ways do you
know to lessen such injuries to happen?
Do you know any Injury preventive measures?
WAYS ON HOW TO REDUCE INJURIES
1. Be physically fit to play a sport.
2. Know the rules and abide by them.
3. Wear appropriate gears and equipements.
4. Rest
5. Always warm up before playing.
6. Cool Down
 Be physically fit to play a sport.

REMEMBER! If you want to play for a certain sport,

make sure you adequately train for it. Many
injuries can be prevented by following a regular
body conditioning; a set of programs and exercises
designed for your specific sport.
 Know the rules and abide by them.

The rules are designed and made to keep the players

safe at any cost. UNDERSTAND and FOLLOW them.
Wear the appropriate protective gears
and equipements.
Knee pads in Volleyball, Shin Guards in Soccer,
Mouthpiece in Boxing, Helmets in Motor cross are
examples of appropriate protective gears and
equipements. These are designed to help minimize the
injury a player can possibly suffer. ALWAYS wear it at
ALL TIMES.
 Rest
Rest is a critical component of proper training. It
helps an athlete/player recharge and thus prevent
injuries caused by overtraining, fatigue, and poor
judgement.
REMEMBER! Avoid training when in pain or when
suffering such injury. You might end up in trouble.
Pay attention to when you body tells you to STOP.
Let you BODY and MIND rest.
 Always do warm up before playing.

Stretching is one of the many warm up exercises

that you can do. Stretching can help increase
blood flow to soften tissues to prevent sprains,
strains, and ligament tears. Other warm up
exercises are Shoulder rolls, Arm rotation, Hip
Swings, and Head Circles.
 Cool Down

Take some 15 minutes to let your body cool down

after a strenuous physical activity to help your body
reduce or even prevent stiffness and soreness.
 COMMON WARM-UP EXERCISES
Proccessing Questions
Do you agree that warm-up exercises are
necessary? How do you say so?
Is there a thing such as "too much" warm-up?
What are the benefits of warm-up exercises?
 3 TYPES OF WARM UP EXERCISES
1. General Exercise- under general exercise are running
and jogging.
2. Specific Exercise- exercises that align with the
specific sport you are playing. An example would be the
vertical jump exercise for sports like soccer and
basketball.
3. Stretching
 General Warm-up
In doing your warm-up, one should start a low
intensity exercise (e.g. walking, jogging, cycling)
for about 5 minutes. Pump your arms, make wide
but controlled circular hand movements to warm
your muscles.
 Sport-specific Warm-up
One of the best ways to warm-up is to do it at a
slow pace. Start from a low intensity warm-up, and
gradually move up into a high intensity warm-up.
Don't "bigla" your body.
 Sport-specific Warm-up
Best examples for a Sport-specific warm-ups
includes Catching drill for baseball/softball, Hitting
drills for tennis, and Free-Spiking drills for
Volleyball. These warm-ups are designed by a
qualified trainer.
 Stretching
Any stretching is best performed after your muscles
are warm, hence, only stretch after doing a General
Warm-Up. Stretching muscles when they are cold
may lead to a tear. Examples of stretching are
shoulder rolls, butterfly stretch, and Squatting.
 Stretching
Another component of stretching is the static
stretching, in which a muscle in gently stretched
and held at that position for 10 to 30 seconds.
Static stretching is considered as the safest
method of stretching.
 Stretching
Aside from static stretching, other methods could
be used like ballistic, dynamic, and Proprioceptive
Neuromuscular Facilitation.
 COOL-DOWN EXERCISES
Proccessing Questions
What is the purpose of Cool-Down Exercises?
How imprtant are the Cool-Down Exercises for
the athletes or players?
 Cool-Down Exercise
Cool Down begins as you gradually decrease your
intensity level at the end of your aerobic exercise
session. Cooling down after your workout allows
for a gradual recovery of pre-exercise heart rate
and blood pressure.
 Cool-Down Exercise

Cooling down may be most important for

competitive endurance athletes, such as
marathoners, because it helps regulate blood flow
[1].
 DIFFERENT WAYS OF COOLING DOWN:

1. Continue your chosen exercise while gradually its

pace and intensity.

2. Jog, walk briskly, or cycle for a few minutes after

your exercise. Make sure that this activity is less
intense.
DIFFERENT WAYS OF COOLING DOWN:
3. Stretch. Stretching helps relax the muscles and
improve flexibility of the joints.

4. Allow 10-minte post-exercise stretching for every

1-hour exercise. Make sure you stretched the muscle
group you have used during the exercise.
 LET'S DO THIS!
FOR INNER THIGH, HIP, AND GROIN
Put both your feet together at the heels. Slowly
put your elbows into your inner thighs and
hinge forward at your hips.

FOR LOWER BACK

Tighten your hip and abdominal muscles to
flatten your lower back. Hold for 8 to 10
seconds.
TIME FOR QUESTION AND CLARIFICATIONS