PROSEDUR SENAMAN(1)Tempat senaman:

Pemilihan tempat senaman sangat penting sebelum seseorang mula melakukan aktiviti senaman. Antara ciri tempat senaman yang sesuai adalah:

- jauh daripada matahari yang terik.- tempat dimana terang dan mempunyai cahaya

yang mengcukupi agar mengelakkan kecederaan berlaku semasa melakukan senaman.

- Ruang yang sesuai dan tidak sempit.

CONTOH:

(2)Pakaian Senaman

Sebelum memulakan senaman, pakaian menjadi aspek yang sangat penting dan seharusnya memberi perhatian semasa menjalankan pemilihan.

- Baju dimana saiznya sesuai dengan badan dan sesuai untuk menjalankan pergerakan.

- Pakaian ‘jeans’ tidak sesuai sama sekali- Pemakaian stoking diwajibkan agar dapat

mengelakkan kecederaan kaki berlaku.

CONTOH:

PAKAIAN YANG TIDAK SESUAI UNTUK MENJALANKAN SENAMAN

WARMING UP

Increase Muscle TemperatureA warmed muscle contracts more forcefully and relaxes more quickly. Thus, decrease the probability of overstretching a muscle and causing an injury.

Increase Body TemperatureImproves muscle elasticity and reducing the risk of strains and pulls.

Blood Vessels Dilate

Reduces the resistance to blood flow and lower stress on the heart.

Improve Efficient Cooling

Dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event.

Increase Blood TemperatureAs blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.

Improve Range of Motion Range of motion around a joint is increase.

STEPS ON WARM UP: 5 to 10 minutes jogging - to increase body temperature

10 to 15 minutes - reduce muscle stiff dynamic stretching exercises ness

10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner

o Lower leg drills

o Leg drills

o Technique drills

4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (tall,relax,smooth,drive)

EXAMPLE OF WARM UP ACTIVITIES:

Jog forward, backwards, sideways, etc

Bounds and jumps

Static stretch of hamstring group (30 seconds)

Run-through (forwards and backwards) or running drills (A's, B's etc)

Static stretch of quadriceps group (30 seconds)

Run-throughs/drills (higher intensity)

Stretch adductors (groin) (30 seconds)

Run-throughs/drills (higher intensity)

Stretch calves (30 seconds)

Run throughs/drills (near maximal)

Stretch (athletes' choice)

100% intensity sprint

COOLING DOWN 5 to 10 minutes jogging/walking - decrease body

temperature and remove waste products from the working muscles

5 to 10 minutes static stretching exercises

BENEFITS??

aid in the dissipation of waste products - including lactic acid

reduce the potential for DOMS

reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities

reduce the level of adrenaline in the blood

allows the heart rate to return to it's resting rate

SAFETY PRECAUSIONS!!! Wear suitable clothes.

Exercise at a suitable place.

Be sure to wear socks and sneakers that are comfortable and fit well to help prevent foot irritation.

After exercise, check your feet for blisters,sores and cuts.

Drink plenty of water during exercise regimen;

dehydration can cause blood sugar levels to rise.

Do not exercise if feeling not well.

Stop exercising if warning sign given