PE Flashcards
the stretch-and-hold increases range of
motion as well as relaxes the muscles. This type of
stretching is performed best as a cool down stretch
Static Stretching
the movement is not jerky and
uncontrolled. ______ stretching is best for starting an
exercise program after warm- up.
Dynamic Stretching
5 Give examples of dynamic Stretching
Jumping jacks
Hip Circles
High knees
Arm circles
Lunges
Standing toe taps
Leg Swing
Butt kicks
Plank walkouts
Squats
Give 5 Static stretching
Cobra Stretch
Cat cow stretch
Toe touch
Calf Stretch
Butterfly Stretch
Knee to chest
shoulder stretch
side bend
quadriceps stretch
samson stretch
immediate assistance; to preserve life
-prevents condition from worsening; minimize/prevent injury and disability
First Aid
-physical harm/danger caused by accidents
Injury
(Types of Injuries) -severe; sudden/traumatic
Acute
(Types of Injuries) overuse of muscles/joints
Chronic
RICER Strategy
Rest
Ice
Compression
Elevation
Referral
No HARM Strategy
No Heat
No Alcohol
No Running
No Massage
-caused by rubbing against skin
Abrasion
-rupture of blood vessels
Bruise
-mild reversible brain injury
Concussion
-caused by sharp objects
Cut
tear/rapture in adductor muscle
Groin Strain
-tear of tendon
Hamstring Strain
-affects bones/tendons
Knee Join injuries
-sakit sa ilong basta sakit diran
Nose Injury
-sudden/violent twist of joint
Sprain
Small crack
Stress fracture
(Types of warm up) -light movement of major muscle groups
General Warm up
(Types of warm-up) -mimics actual moves of the sport/activity
Specific Warm-up
6 Ways to Avoid Injuries
1.Be physically fit
2.Abide by rules
3.Wear appropriate gear
4.Rest
5.Warm up
6.Cool Down
3 Treatment for Injuries
1.Physical Therapy
2.Pain Relief
3.Immobilization
4 Ways why warm up
1.Increase heart rate
2.Boost energy level
3.Reduce muscle soreness
4.Improve join movement
(Methods of warming up) -raises body temp by actively working
Active
(Methods of warming up)
raises body temp by outside heat sources
Passive
-performed to maintain/increase flexibility
Stretching
(Types of stretching) -stretch-and-hold; best as cool down
Static Stretching :)
(Types of stretching ) -movement not jerky; best for starting after warm-up
Dynamic Stretching
