Sports Procedure Texts Flashcard

Front

Padel

Back

Padel is a fun racket sport played on a glass-walled court.

First, stand in a ready position, ready to receive the ball from your opponent.

Then, let the ball bounce once on the floor on your side before you hit it.

After that, you can hit the ball after it bounces on the floor and hits the glass wall on your side.

Finally, return the ball to your opponent's side, and repeat this motion until one team loses a point.

Front

Cycling

Back

Cycling is a great way to exercise your heart and strengthen your legs with low impact.

First, adjust the height of the bike seat so that your legs are slightly bent when the pedals are in the lowest position.

Then, get on the seat, place your feet on the pedals, and hold the handlebars loosely.

After that, start pedaling slowly and increase the speed and resistance (if any) according to your comfort level.

Finally, pedal steadily and rhythmically for the duration of time you have determined, while keeping your eyes focused ahead.

Front

Plank

Back

First, get into a push-up position, but place your forearms on the floor, with your elbows directly under your shoulders.

Then, straighten your body from head to heels, making sure your back is straight, not arched up or down.

Next, tighten your abdominal and gluteal muscles to keep your body stable and straight.

Finally, hold this position for 30 to 60 seconds, making sure you don't hold your breath.

Front

Burpees

Back

Burpees are a full-body exercise that combines strength and cardio.

First, start in a standing position with your feet shoulder-width apart.

Then, drop into a squat position and place your hands on the floor in front of you.

Next, kick your feet back into a push-up position and perform one push-up.

After that, jump your feet back towards your hands and explosively jump into the air, reaching your arms overhead.

Finally, land softly and repeat the movement for 10 to 15 repetitions.

Front

Mountain Climbers

Back

Mountain climbers are a great exercise for building core strength and endurance.

First, get into a push-up position with your hands directly under your shoulders.

Then, bring one knee towards your chest while keeping the other leg extended.

Next, quickly switch legs, bringing the opposite knee towards your chest.

Finally, continue alternating legs at a fast pace for 30 seconds to 1 minute.