Warm Ups
What is the proper warm up for running?
Knees to chest or Jogging
What is the best cool down for running?
Quick Jumps, high knee skips, or simple lunges.
What muscles are used in Running?
Hip flexors, calves, quads, core, mainly upper body.
What are safety rules for running?
Run during daylight hours, if lat ehours then wear reflective clothing.
What is the playing area for football?
1.32 acres
What is the best warm up for Football?
Walking lunges or squats
What is the best cool down for football?
light jogging, skipping, standing calf stretch or pigeion stretch.
What muscles are being used in football?
Mainly quadriceps and the hamstrings.
What are saftey rules for football?
Put on all equiment correctly and be wary of other teammates.
What is the playing area for track?
8 lanes of 1,22 meters wide (4 ft) and the track requires a total area of 157,092 square feet or 14,594 square meters.
What are the best warm up for dead lifts?
Light cardio or inchworm
What is the best cool down for deadlifts?
Armpit stretch, quad stretch, or Downward Dog pose.
What muscles are used in dead lifting?
Glutes, hamstrings, core, back and trapezius muscles.
What are the safety rules for deadlifting?
Ensure you keep an uprigth torso with shoulder blades or lock and loaded with the corret weights.
What is the playing area for volleyball?
1,743 square feet
What are the best for weight lifting?
Low intesnity short jogs or light cardio
What is the best cool down for weight lifting?
Spinal Twist or runner's Lunge(Low intesity)
What muscles are used in weigth lifting?
Chest, back, legs, shoulders, biceps, triceps, or trunk/core.
What are the saftey rules for weight lifting?
Start slowly, don't hold your breath, control weigth at all times, or proper warming up.
What is the playing area for tennis?
at least 14 m (45.9 ft) long by 7 m (23.0 ft) wide, and a height clearance of at least 5 m (16.4 ft). For wheelchair events, the minimums are 8 m (26.2 ft) long and 6 m (19.7 ft) wide.
What is the best warm up for back day?
Jump roping, Band shoulde/chdest workout, or Hindu push ups.
What is the best cool down for back?
Lower back stretch, pull stomach down to the floor.
What muscles are used in back excerises?
lats, upper and lower traps, low back, rotator cuff, or teres major.
What are the safety rules for back exercies?
Warm up properly, watch form and posture, suport the spine.
What is the playing area for soccer?
125m x 85m (136 x 93 yards), or a minimum of 120m x 80m (131 x 87 yards) and there must be a minimum of 1.5m of pitch beyond the marked playing area.