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Flexibility Warm U p/Cool Down

Flexibility Warm U p/Cool Down. Objectives: Students will recognize important principles of flexibility, i.e. warm up, cool down, range of motion, FITT: frequency, intensity, time, type

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Flexibility Warm U p/Cool Down

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  1. FlexibilityWarm Up/Cool Down • Objectives: • Students will recognize important principles of flexibility, i.e. warm up, cool down, range of motion, FITT: frequency, intensity, time, type • Each individual will demonstrate a range of motion by performing a flexibility test on the TRIFITT machine in class. Indian Hills Middle School

  2. Flexibility: • It is one of the 5 fitness components of physical fitness. • Developing and maintaining flexibility will reduce sport injuries. • It is the muscles resiliency and stretch ability while in motion. Is the ability to move your joints and the attached muscles through a complete range of motion.

  3. Flexibility is best developed by: • Slow passive stretching • Hold each stretched position 10-15 seconds. • Do not bounce when stretching a muscle or joint. • Static Stretching Ballistic Stretching Is Not Safe.

  4. Warm up/Cool down: Exercises that improve flexibility and are used prior to and after an activity are referred to as a: • Exercises that stretch the muscles and joints of the body are best used before and after a physical workout. • Prepares the body for activity. • Slows the body processes down after a workout.

  5. Warm up exercises: • Prepares the body for activity. • Enhances performance. • Reduces the chance of injury. • Improves flexibility. • Returns the heart rate to near resting levels. • Prevents the pooling of blood in the lower extremities. • Reduces post activity soreness. COOL DOWN EXERCISES:

  6. Warm up Exercises: • Cool Down Exercises: • Never stop cold after vigorous exercise. • Keep movingat a slower pace until heart rate slows. • Repeat the warm up stretches. • Slow cardiovascular exercises: • Walking, jumping jacks, running in place, jogging • Stretch all major joints and large muscle groups.

  7. F.I.T.T. Safety: Flexibility: Warm up/Cool Down Exercises • Exercises should not be painful • There should be some discomfort in the stretch. • 10-15 minutes of stretching activities, daily or • before and after • activity. • Frequency: daily, before and after activity. • Intensity: stretch beyond the muscles normal length-- to discomfort. • Time: hold each stretch 10-15 seconds or longer. • Type: static stretches, slow and gradual. F: I: T: T:

  8. Good Health Review & Questions: • What is flexibility? • What kind of stretching is best and which is the worst? Explain. • What is a warm up and cool down? • What does a good warm up do for an individual? Name 3 things. • Why is a good cool down important? Name 3 things. • What are the F.I.T.T. safety principles of flexibility? Explain each.

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