SESSION 2
CA1
Exerxise 1 (CA1)
Neck flexion
Objective
Protect the head
Description:
Starting position: lying supine. Execution: the student will perform a neck flexion, bringing the chin to the chest. Perform 5 repetitions of the exercise.
Observations:
Isometric contraction of the trunk (abdominals, intercostals, etc.) should be performed for 3 seconds in each repetition.
CA2
Exerxise 2 (CA2)
Neck flexion with hand protection to the head
Objective
Protect the head
Description:
Initial Position: lying supine. Execution: the student will perform a neck flexion, bringing the chin to the chest. Simultaneously, they will bring their hands to the head to protect it from possible impact. 5 repetitions of the exercise will be performed.
Observations:
An isometric contraction of the core (abdominals, intercostals, etc.) should be performed for 3 seconds in each repetition.
CA3
Exercise 3 (CA3)
Protect the head
Objective
Protect the head and huddle
Description:
Initial Position: lying supine.
Execution: the student will perform a neck flexion, bringing the chin closer to the chest and slightly lifting the cervical area. Simultaneously, they will bring their hands to the head to protect it from possible impact and bend their knees to bring them towards the chest.
Perform 5 repetitions of the exercise.
Observations:
A concentric contraction of the core (abdominals, intercostals, etc.) should be performed.
CL3
Exercise 30 (CL3)
Lateral, supine position with elevated legs
Objective
Roll in sidewards fall
Description:
Initial position: Lying supine, with elevated legs and knees slightly bent, both arms extended, hands resting on the knees.
Execution: Rotate the trunk laterally towards the floor, bringing the hands to the head. Always maintain neck flexion.
They will perform 5 repetitions on each side.
Observations:
Both eccentric and concentric contractions of the trunk should be performed (abdominals, intercostals, etc.).
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