Question

3. a) Design 4 stretching exercises to improve abdomen, chest, triceps, quadriceps and hamstrings’ flexibility respectively. Explain with breathing method and duration of each stretching exercise. (15%)

b) Please explain 1 out of 3 energy systems with example. (10%)

Answer 1

1.

Try the cobra pose. Start by lying on the floor face down with your hands under your shoulders. Keep your hips on the floor as you lift your upper body with your arms so your chest is out and you’re facing forward. Hold the stretch for 20 to 30 seconds, return to the resting position, then repeat 2 to 4 times.^[1]

• Keep your arms slightly bent at the elbow and try to make a curve with your entire spine instead of only bending your lower back.
• To get more out of the stretch, straighten your arms fully and lift your hips slightly off of the ground to enter the upward facing dog pose.^[3]

²

Do cat and cow stretches for your abs and core. Start on all fours with your hands under your shoulders and your knees under your hips. Engage your abs to arch your spine toward the ceiling like an angry cat hunching its back. Tuck your chin toward your chest and hold the pose for 20 to 30 seconds

• Start lying down on your stomach with your palms on the floor directly under your shoulders. Your feet should be pointed.
• Keeping your elbows to your sides, press your hands firmly into the floor and begin to lift your chest into a mild backbend.
• Once in position, actively press your shoulder blades into your upper back and expand your chest as you breathe in.
• Without lowering your chest, draw your shoulders away from your ears as to elongate your neck and lifting the base of your skull away from your shoulders.
• When you are ready to come down, slowly lower yourself to the floor, keeping your torso long.
• Hold the stretch for 20-30 seconds.