HEALTHY LIFESTYLE PROGRAMME Ministry of Education Malaysia In collaboration with Nestlé Products Sdn. Bhd. & Universiti Putra Malaysia TOPIC 5: Stay Active Safely Objective 1: To perform warming up and cooling down exercises before and after physical activities Objective 2: To participate in fun physical activities for staying active 1
Review of Topic 4 a) State 3 physical activities suggested in Level 1 on the Physical Activity Pyramid b) What is the function of a pedometer? c) Why is it important to achieve 10,000 steps a day? bersama with: In Collaboration 2
Characteristics of muscles Characteristics of muscles before and after warming up can be described through the physical properties of a plastic ruler and rubber band. Before Warm Up After Warm Up Hard Soft Difficult to stretch Easy to stretch Less flexible Flexible Plastic Ruler Difficult to bend Supple Rubber Band 3
Definition Warm Up Cool Dow Slow movements performed before starting physical exercise Rhythmic movement utilizing the main muscle groups For example, jogging before playing football Slow movements performed after finishing physical exercise For example, brisk walking after a jogging 5 10 minutes workout 5-10 minutes workout 4
Importance Warming up and cooling down are important to ensure safety when performing any physical activity Their importance are listed below: Warm Up Reduce the risk of injury Increase body temperature, heart rate and breathing Enhance circulation of oxygenated blood to working muscles Cool Down Reduce breathing and heart rate to normal levels Prevent cramps, pain or headache after sports Enhance blood and oxygen circulation throughout the body 5
Examples of Warm Up and Cool Down Exercises Total Body Movement Basic Stretching Arm circles Jogging Stationary Jog Star Jumps Back / Neck Muscle Stretch Chest Muscle / Spine, Abdomen Stretch Hamstring / Calf Muscle Stretch Thigh Stretch 6
Examples of Total Body Movement Movements that can be performed : 1. Jogging 3. Arm circles 2. Stationary jog 4. Star jumps * Each activity should be performed for at least 30 seconds. 7
Examples of Basic Stretching (1/2) 1 Back / Neck Muscle Stretch 2 Chest Muscles / Spine, Abdomen Stretch Sit with both feet flat on the floor. Move your head downwards until the chin touches the chest (refer diagram) Place your hands at the back of your waist and look up to the ceiling (refer diagram) Without moving your hips, turn slowly to the left with both hands holding the left side of the chair. Repeat with the other side. * Each stretch should be performed for at least 10 seconds. 8
Examples of Basic Stretching (2/2) 3 Hamstring / Calf 4 Stretch In a sitting position, straighten your right leg as shown in the diagram until you feel a stretch at the back of the leg. Repeat with the other leg Thigh Stretch Stand on your right leg (while holding a chair or wall if you need help balancing) Bend your left knee and hold your left ankle while standing straight Ensure that both your knees and thighs are parallel Repeat with the other leg * Each stretch should be performed for at least 10 seconds. 9
Group Activities Perform the physical activities in Level 2 of the Physical Activity Pyramid 5 6 times a week (30 minutes daily) with friends. Physical activities can be fun when you socialize and perform together with friends. The following are two group physical activities that can be performed: Ac#vity 1: Who is the champ? This exercise tests your coordination, strength and balance. This exercise tests your speed, agility and coordination. Ac#vity 2: Who is faster 10
Conclusion Warming up and cooling down before and after physical activities are important to ensure a safe workout. Participating in group physical activities helps to motivate you for staying active. 11