Note on Exercise

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1. Warm-up exercises

Before doing physical exercises, we need to warm up our body. There are the steps in order to warm-up. There are different ways of warm-up exercises according to the games. We should focus on hands, wrist and fingers while playing volleyball. Likewise, we should mainly focus on exercises for a waist, hands etc. before playing football.

Players should run first before learning to play. Exercises for hands, legs, back, the stomach should be done accordingly. A trainer or teacher should first show the ways to do.

2. Exercise for Shoulder, Knee, and Waist

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    Exercise for the shoulder: While learning the ways to play volleyball, kabaddi, shot put, javelin throw, exercise for shoulder in a must. We should first run in a line before doing the exercise. Then, we should push the wall for a while. If there is not any wall, partners can push each other’s palm in balance. Likewise, the right hand should make a ‘v’ figure. After putting the hand in ‘v’ figure, place the left hand above the right hand and slowly pull towards yourself. This act should be done with both the hands.

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    Exercise for the knee: Before playing football, basketball, high jump, long jump etc., we should first learn to exercise for the knees. The teacher should first do and show. Steps for exercising knees are:

  1. Before exercising knees, we should first do the jogging. We should pull or bend our legs while exercising. We should stand on our left leg and pull our right feet to our hip. We should pull the right feet with the right hand.This should be done accordingly with both legs.
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    Students should stand in a row. Students should put the right leg ahead and bend on count 1. On count 2, they should put their hands on the right knee, On count 3, they should stretch the left leg hard and on count 4, they should stand at ease. Next time the legs should be different but in done the same way.
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    Exercise for waist: It is important to exercise the waist before playing any games. There may be less problem while attempting the exercise.

Following methods should be exercised while exercising:

Bend your body front and back:

Students should stand at ease. They should bend to touch the ground with the fingers on teacher’s count 1. On count 2, they should again stand in normal position. On count 3, they should hold their waist and look at the sky. And on count 4, they should again stand in the previous form. This process should be repeated for 5-6 times.

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Bend your body right and left:

Likewise in the above method, at first they should stand normally at ease. Then, while on teacher’s count they should straight up their hands together. With the right hand holding the left, they should bend towards the right. Again, with the left hand holding the right, they should bend towards the left. This process should also be repeated for 5-6 times.

3. Exercise for arms and chest

Students should learn the exercise for arms and chest before training or playing volleyball, basketball, shot put, javelin, wrestling etc. These are the steps in order to exercise for arms and chest:

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    Catch and pull hands: Students should be in a pair and stand facing the same direction. One student should take one’s hand backward and another student should pull hands downwards. It should be done for 30-35 seconds.

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    Catch and pull elbow: Students should raise their right hand and bend it. Then with the left hand, it should be pulled towards the left side of the back of the neck.It should again be done with the left hand too.

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4. Exercise for the back

Exercise is the number one prescription for back pain. There are few steps in order to avoid back pain. They are:

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    Touch the feet with each hand: Students should first stand at ease.Then they should expand their legs. They should now touch right feet with the left hand and left feet with the right hand. while touching the feet another hand should be straight pointing towards the sky. This process should be done 3-4 times.
  • Bend your back looking at the sky: Students should stand in a circle. They should first expand their legs. After that, they should hold their back with both the hands. Now slowly bend your back looking at the sky. Now come back to normal stage.This process should be done for 2-3 times.

  • Before doing physical exercises, we need to warm up our body. There are different ways of warm-up exercises according to the games.  
  • While learning the ways to play volleyball, kabaddi, shot put, javelin throw, exercise for shoulder in a must. 
  • Before playing football, basketball, high jump, long jump etc., we should first learn to exercise for the knees.
  • Students should learn the exercise for arms and chest before training or playing volleyball, basketball, shot put, javelin, wrestling etc.
  • Exercise is the number one prescription for back pain.
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Very Short Questions

Before doing physical exercises, we need to warm up our body which is known as warm up exercise. There are the steps in order to warm-up. There are different ways of warm-up exercises according to the games. We should focus on hands, wrist and fingers while playing volleyball. Likewise, we should mainly focus on exercises for a waist, hands etc. before playing football.

There are few steps in order to avoid back pain. They are:

  • Touch the feet with each hand: Students should first stand at ease.Then they should expand their legs. They should now touch right feet with the left hand and left feet with the right hand. while touching the feet another hand should be straight pointing towards the sky. This process should be done 3-4 times.

  • Bend your back looking at the sky: Students should stand in a circle.They should first expand their legs. After that, they should hold their back with both the hands. Now slowly bend your back looking at the sky. Now come back to normal stage.This process should be done for 2-3 times.

These are the steps in order to exercise for arms and chest:

  • Catch and pull hands: Students should be in a pair and stand facing the same direction. One student should take one’s hand backward and another student should pull hands downwards. It should be done for 30-35 seconds.
  • Catch and pull elbow: Students should raise their right hand and bend it. Then with the left hand, it should be pulled towards the left side of the back of the neck.It should again be done with the left hand too.

  • Exercise for the shoulder: While learning the ways to play volleyball, kabaddi, shot put, javelin throw, exercise for shoulder in a must. We should first run in a line before doing the exercise. Then, we should push the wall for a while. If there is not any wall, partners can push each other’s palm in balance. Likewise, the right hand should make a ‘v’ figure. After putting the hand in ‘v’ figure, place the left hand above the right hand and slowly pull towards yourself. This act should be done with both the hands.

  • Exercise for the knee: Before playing football, basketball, high jump, long jump etc., we should first learn to exercise for the knees. The teacher should first do and show. Steps for exercising knees are:
  1. Before exercising knees, we should first do the jogging. We should pull or bend our legs while exercising. We should stand on our left leg and pull our right feet to our hip. We should pull the right feet with the right hand.This should be done accordingly with both legs.
  2. Students should stand in a row. Students should put the right leg ahead and bend on count 1. On count 2, they should put their hands on the right knee, On count 3, they should stretch the left leg hard and on count 4, they should stand at ease. Next time the legs should be different but in done the same way.

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  • Before doing physical exercises, we need to ______ our body.

    warm up


    cool down


    all the options are correct


    stress up


  • While learning the ways to play volleyball, kabaddi, shot put, javelin throw, exercise for ______ in a must.

    eyes


    knees


    shoulder


    legs


  • Before playing football, basketball, high jump, long jump etc., we should first learn to exercise for the ______.

    fingers


    arms


    knees


    eyes


  • Students should learn the exercise for ______ before training or playing volleyball, basketball, shot put, javelin, wrestling etc.

    fingers


    neck


    eyes


    arms and chest


  • ______ is the number one prescription for back pain.

    Exercise


    Karate


    Tai Chi


    Physical Training


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Sarita

What is cool down exercises?


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