FLEXIBILITYWARM UP/COOL DOWNObjectives: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

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.

FLEXIBILITY:Is the ability to move your joints and the attached muscles through a complete range of motion.

Slow passive stretching

Hold each stretched position 10-15 seconds.

Do not bounce when stretching a muscle or joint.

FLEXIBILITY IS BEST DEVELOPED BY:

Static Stretching

Ballistic Stretching Is

Not Safe.

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.

WARM UP/COOL DOWN:

Exercises that improve flexibility and are used prior to and after an activity are referred to as a:

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.

WARM UP EXERCISES:

COOL DOWN EXERCISES:

1. Slow cardiovascular exercises:

2. Walking, jumping jacks, running in place, jogging

3. Stretch all major joints and large muscle groups.

Cool Down Exercises:1. Never stop cold after

vigorous exercise.

2. Keep moving at a slower pace until heart rate slows.

3. Repeat the warm up stretches.

WARM UP EXERCISES:

F.I.T.T. SAFETY:

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:

FLEXIBILITY: WARM UP/COOL DOWN EXERCISES

1. What is flexibility?

2. What kind of stretching is best and which is the worst? Explain.

3. What is a warm up and cool down?

4. What does a good warm up do for an individual? Name 3 things.

5. Why is a good cool down important? Name 3 things.

6. What are the F.I.T.T. safety principles of flexibility? Explain each.

GOOD HEALTH REVIEW & QUESTIONS: