Step 2: Now perform a variety of exercises, working all muscle groups. Perform dynamic exercises.


Step 3: Once the warm up is completed, begin your activity.


Step 4: End with the cool down routine. Examples of dynamic exercises Dynamic exercises can include:


Mountain climbers • Start by getting into the top portion of a push-up position.


• Do not let your body twist or allow your core to sag throughout the entire movement.


• The feet should not touch the ground when the knees are at the highest point.


Iron cross • Begin by lying on your back with your arms straight out to the sides.


• Raise one leg at a time and swing it, under control, towards your hand on the opposite side of your body.


• Gradually extend your leg and try not to let your shoulders lift off of the ground throughout the movement.


• Return to the start position under control. • Repeat on the opposite side.


Scorpions • Begin by lying on your stomach with your hands straight out to the sides.


• Like the iron cross, raise one leg at a time and rotate your hips, reaching as far across your midline as possible.


• Now bend your knee so that it looks like a scorpion’s tail.


• Return to the starting position and switch sides.


Unit 2 Physical education 17


Raise your legs to the side and then to the front while running or walking forward.


• From here, mimic a jogging motion, driving your knees up towards your chest, one at a time.


TERM 1


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21