DOCSLIB.ORG

Aerobics Scope and Sequence

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Aerobics Scope and Sequence Aerobics Scope and Sequence Coach Holden, Varsity Girls Gymnastics- Head Coach and PE Teacher [email protected]; 972-772-2474 ext 2603 ​ Conference Period: B Day 11:10AM Aerobics: This course is designed to motivate and teach students about aerobic and anaerobic movement as a method of achieving personal health and fitness. Students will be given the opportunity to learn various forms of aerobic and anaerobic exercises. The class will also demonstrate the significance and importance of personal safety while training and exercising. Physical activity is critical to the development and maintenance of good health. Our goal is to inspire you to have the knowledge, skills and confidence to become lifetime participants and advocates of physical fitness. Grades: 9 Formative: Weekly Dress out, Assignments, and Participation 3 Summative: Assessments Dressing Out: PE student will need to dress out in our PE shirt and their own shorts, leggings, or pants every day. PE shirts are $5. Students can buy black shorts for $5, but not required. Assessments: There will be 3 assessments each 9 weeks. Students will be assessed on their knowledge or ability to show understanding of each skill designated for that 9 weeks. There will be group and individual projects. FitnessGram: Each student will be tested once in the fall for the state mandated fitness gram assessment. Schedule: Monday- Aerobics Tuesday- Cardio Wednesday- Circuit Training Thursday- Aerobics Friday- Aerobics, Cardio, Circuit Training, Assignments, Group Projects, and/or Assessments Daily Time Frame: 9:30-9:40 10 min take roll, write learning objective, and introduce activity 9:40-9:45- 5 min dress out, get water, go to bathroom 9:45-9:55-10 min warm up (on the board) 9:55-10:00- 5 min bathroom/water break 10:00-10:05- 5 min stretch (Take Roll) 10:05-10:40- 35 min workout 10:40-10:45- 5 min bathroom/water break 10:45-10:50- 5 min cool down/Break out 10:50-11:00 10 min dress in 11:00-11:05- 5 min announcements/Take Roll Types of aerobic activities we will be learning: ● Aerobic dance: Pilates, Yoga, Zumba, Dance, Step, P90X, Insanity, and KickBoxing ​ ● Circuit training: Interval training, camp gladiator, CrossFit, Orange Theory and Stations ​ ● Cardio: Walking, jogging, lines, fun mile, partner mile, and jump rope ​ ● Other types of aerobics training: Cycling, swimming, canoeing, rowing, kayaking, ​ Racquetball, kickboxing, boxing, volleyball, tennis, soccer, basketball, hiking, cross country skiing, ice-skating, skating, spinning, stairmaster, etc. st 1 ​ 4 Weeks: Daily Procedures, Safety Guidelines and Basic Aerobic Knowledge ​ Procedures: Dress out and participate every day, be on time to gym, no gum, lock everything up, and know grading procedures. Class Expectations: Be Respectful, Be Responsible, Be Punctual, Be Prepared, Be Positive, Be a ​ Leader, Be an Encourager, and Never Give Up! Dressing out, Participation, and Tardies: You will lose points every day for not dressing out, ​ participating, or being tardy. If you do not dress out, you can earn participation points by taking thorough notes during class. To participate you must dress out. ● Parents will be notified after the 3rd time you do not dress out, participate or you are tardy. After the sixth offense, there will be a parent conference. Injury: You must have a doctor's note to be excused from participating in class. To earn ​ participation points while injured, you are to take thorough notes during class. Dress Out Attire: You will need to change from school attire into the appropriate workout ​ attire. ● Athletic shorts, t-shirt, and athletic shoes Warm Up, Stretch and Cool Down: Extremely important so you do not tear or pull muscles and improve flexibility to enhance your aerobic activities. Safety: Only do activities instructed by teacher. Know your limits. ​ Eating Habits and Water Consumption: Along with working out you have to eat healthy to see ​ weight loss and muscle toning results. Drinking adequate amount of water is important: Before, during and after a workout and throughout the day. Benefits of exercising: Exercising benefits you both physically and mentally. Aerobic exercise is ​ known to help with depression, diabetes, cancers, heart disease and bone disease. Also, aerobic exercise helps burn calories, lose weight, and muscle tone. Essential Questions and Writing Topics st 1 ​ 9 Weeks: ​ Aerobic exercise is an essential part of fitness. Essential Questions: -What is the difference between aerobic and anaerobic activities? -List activities that you think would be considered aerobic and anaerobic? -Describe how physical activity rules provide safe practices in participation such as stretching before physical activity, drinking water and wearing proper attire? Nutrition plays an important role in physical fitness Essential Questions: -Analyze the risks and safety factors that affect aerobic activities throughout life such as nutrition, physical activity habits and heredity. -Why is good nutrition an important part of leading a healthy lifestyle? -Describe and explain how substance abuse affects physical performance such as balance, coordination, heart rate, fatigue, dehydration and stress. ​ 2nd 9 Weeks Aerobic activity is a component of a fitness plan. Essential Questions:​ -Develop practical and challenging health-related fitness goals such as flexibility, cardiovascular endurance, muscular strength and endurance. -Evaluate benefits from various aerobic activities? -Explain the FITT principle ? How the body functions during physical activity. Essential questions: -How can aerobic activity affect your heart rate? -Why is it important to participate in moderate to vigorous health-related physical activities on a regular basis? -What effects do aerobic and anaerobic exercise have on your heart rate? 3rd 9 Weeks: Importance of safety during aerobic activity. Essential questions: -Identify safety procedures that are commonly used while participating in aerobic activities. -Describe potential injuries that can occur while doing aerobic exercises. -Establish personal fitness goals and make appropriate changes for improvement by applying learned fitness concepts such as increasing frequency, intensity and time. 4th 9 Weeks: Creating your own Aerobic workout. Essential questions: -How can you demonstrate good sportsmanship while doing aerobic activities? -Why does working in a group help individuals achieve specific goals and increase their success? -Explain and implement activities to improve performance and to practice specific skills. ​ Vocabulary 1st 9 weeks: Aerobic exercise is an essential part of fitness. ​ Physical Activity-movement using the larger muscles of the body; includes sports, dance, and activities of daily ​ life; may be done to accomplish a task, for enjoyment, or to improve physical fitness Physical Fitness-the ability of the body to perform daily physical activities without getting out of breath, sore, or ​ overly tired Components of Physical Fitness-Aerobic capacity, muscle strength, muscle endurance, flexibility, and body ​ composition. Exercise-purposeful physical activity that is planned, structured, and repetitive and that improves or maintains ​ personal fitness Aerobic: aka Cardio, with oxygen. You are working your heart and lungs while exercising your muscles. Should be ​ ​ ​ 20-60 minutes long three to five days a week. Anaerobic: without oxygen. Exercise that causes you to get out of breath quickly. Examples would be weightlifting ​ or sprinting. Cardiovascular System-body system that includes the heart, blood vessels, and blood, and functions by carrying ​ oxygen and nutrients to cells and removing cell wastes Heart Rate-the number of times the heart beats per minute ​ Max Heart Rate: is the maximum number of times your heart should beat per ​ minute while doing any physical activity. 220-AGE=Max HR ​ ​ Endurance: Trains your heart to pump more blood to muscles and your muscles to extract more oxygen more ​ efficiently Interval Training: alternating cycles of high intensity and rest or low intensity exercises. ​ Aerobic Capacity- the maximal amount of exercise or or work that an individual can do measured by oxygen ​ ​ ​ consumption. Aerobic capacity- the maximal amount of exercise or or work that an individual can do measured by oxygen ​ consumption. Cardiorespiratory Endurance-the ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to ​ the body’s tissues during long periods of moderate-to-vigorous activity Flexibility-the ability to move the joints through a full range of motion ​ Exercise Stages: 1. Warm Up-any activity that gets the body ready for exercise and helps prevent injury ​ 2. Stretch- any activity that loosens muscles and increases flexibility ​ 3. Workout-physical activity to improve your fitness ​ 4. Cool down-a series of activities to help the body recover after a workout; usually consists of a heart ​ cool-down (movements done at a slower pace than the workout to slow the heart) and a muscle cool-down and stretch (stretching exercises; stretch without bouncing) ​ ​ Nutrition plays an important role in physical fitness Physical Health-refers to the way your body functions; proper nutrition and sleep, regular exercise, recommended ​ body weight Wellness-a state of being that enables a person to reach his or her highest potential in all six components of ​ health; physical, emotional, social, mental/intellectual, spiritual, and environmental Nutrient-a substance in food that provides energy or helps form body tissues
Load more

Recommended publications
  • Walking and Jogging for Fitness
    GALILEO, University System of Georgia GALILEO Open Learning Materials Nursing and Health Sciences Open Textbooks Nursing and Health Sciences Spring 2018 Walking and Jogging for Fitness Scott Flynn Georgia Highlands College, [email protected] Lisa Jellum Georgia Highlands College, [email protected] Jonathan Howard Georgia Highlands College, [email protected] Althea Moser Georgia Highlands College, [email protected] David Mathis Georgia Highlands College, [email protected] See next page for additional authors Follow this and additional works at: https://oer.galileo.usg.edu/health-textbooks Recommended Citation Flynn, Scott; Jellum, Lisa; Howard, Jonathan; Moser, Althea; Mathis, David; Collins, Christin; Henderson, Sharryse; and Watjen, Connie, "Walking and Jogging for Fitness" (2018). Nursing and Health Sciences Open Textbooks. 3. https://oer.galileo.usg.edu/health-textbooks/3 This Open Textbook is brought to you for free and open access by the Nursing and Health Sciences at GALILEO Open Learning Materials. It has been accepted for inclusion in Nursing and Health Sciences Open Textbooks by an authorized administrator of GALILEO Open Learning Materials. For more information, please contact [email protected]. Authors Scott Flynn, Lisa Jellum, Jonathan Howard, Althea Moser, David Mathis, Christin Collins, Sharryse Henderson, and Connie Watjen This open textbook is available at GALILEO Open Learning Materials: https://oer.galileo.usg.edu/health-textbooks/3 Open Textbook Georgia Highlands College UNIVERSITY SYSTEM OF GEORGIA Scott Flynn, Lisa Jellum, Althea Moser, Jonathan Howard, Sharryse Henderson, Christin Collins, Amanda West, and David Mathis Walking and Jogging for Fitness Walking and Jogging for Fitness Scott Flynn, Lisa Jellum, Althea Moser, Jonathan Howard, Sharryse Henderson, Christin Collins, Amanda West, and David Mathis 1.
    [Show full text]
  • FITT Principle for Cardiovascular Fitness Cardiovascular Fitness Relates to the Body’S Ability to Generate Energy and Deliver Oxygen to Working Muscles
    Cardiovascular Fitness—Activity 1 Name ________________________________________________ Date _________________ Class Period ___________ FITT Principle for Cardiovascular Fitness Cardiovascular fitness relates to the body’s ability to generate energy and deliver oxygen to working muscles. It is considered the most important component of physical fitness and is one of the best indicators of overall health. Aerobic exercises are best for developing cardiovascular fitness. Aerobic means “with oxygen” and includes continuous activities that use oxygen. Walking, biking, jogging, skating, or rowing are just a few examples of aerobic activities. Aerobic activities strengthen the heart and lungs, and make your working muscles more efficient at using oxygen. They also increase stroke volume (amount of blood pumped per heartbeat) and lower your resting heart rate to an average of 72 BPM (beats per minute). A resting heart rate varies. However, the lower your resting heart rate, the more efficient your heart is working. One long-term result of regular aerobic activity is cardiovascular endurance, sometimes called cardio-respiratory endurance. This is the ability of the body to work continuously for extended periods of time. Those who have a high level of cardiovascular fitness have lowered risks of adult lifestyle diseases, such as cardiovascular disease, type 2 diabetes, and obesity. Cardiovascular endurance increases your chances for living a longer and healthier life. It is important to know your FITT Principles so that you gain health benefits for your heart. Figure 3.1 illustrates the different FITT Principles. Figure 3.1 FITT Principle Table Beginner 3–5 days per week F Frequency of exercise How Often Moderate to High 5–7 days per week Beginner Less than 145 BPM I Intensity of exercise How Hard Moderate to High 145–186 BPM Beginner 20–30 minutes Copyright © by The McGraw-Hill Companies, Inc.
    [Show full text]
  • Swimming Health
    Swimming can offer anyone of any age a huge range of benefits. Feel stronger, healthier and happier. Swimming for fitness and health INSIDE Swimming offers 8 BENEFITS something OF AQUATIC FITNESS no other aerobic exercise does. DR. RICK MCAVOY PT, DPT, CSCS Ever see a flabby dolphin 14 or a weak-looking competitive swimmer? We didn’t think so. POUNDS That’s because swimming is a Water’s buoyancy virtually great way to increase muscular eliminates the effects of gravity strength and muscle tone – – supporting 90 percent of especially compared to several the body’s weight for reduced other aerobic exercises. impact and greater flexibility. Take running, for example. For example, a 140 lb person When a jogger takes a few laps weighs only 14 lbs in the water. around the track, that jogger Water acts as a cushion for the is only moving his or her body body’s weight-bearing joints, through air. A swimmer, on 30 minutes reducing stress on muscles, the other hand, is propelling The American Heart Association reports tendons and ligaments. As a himself through water – a that just 30 minutes of exercise per result, aquatic workouts are low substance about twelve times day, such as swimming, can reduce impact and can greatly reduce as dense as air. That means coronary heart disease in women by 30 the injury and strain common to 1 that every kick and every arm to 40 percent. most land-based exercises.1 stroke becomes a resistance exercise – and it’s well known that resistance exercises are Unlike exercise the best way to build muscle machines in a tone and strength.
    [Show full text]
  • Aerobics Packet # 22
    AEROBICS PACKET # 22 INSTRUCTIONS This Learning Packet has two parts: (1) text to read and (2) questions to answer. The text describes a particular sport or physical activity, and relates its history, rules, playing techniques, scoring, notes and news. The Response Forms (questions and puzzles) check your understanding and appreciation of the sport or physical activity. INTRODUCTION Aerobic exercise conditions the cardiovascular system and improves performance in sports that require endurance, such as running and jogging. By conditioning the cardiovascular system, aerobics contributes to overall health and enhances the ability to use oxygen. Perhaps the best way to describe how aerobics works is to explain how exercise improves the body’s ability to perform. Depending on which exercises you do, you may develop strength, endurance, stamina or power. However, as all sports trainers know, exercise is “specific,” which means that specific exercises produce specific results. For example, exercises designed strictly to improve strength will not do much to improve your endurance. On the other hand, if you train for endurance alone (for example, by doing only long-distance running), you will not improve your strength significantly. This is why you often see runners who couldn’t bench press 200 pounds if their lives depended on it, and champion powerlifters who get out of breath just running across the street. HISTORY OF AEROBICS Aerobic activity has been around since warm-blooded animals first started running from predators. But “aerobics” as a popular type of exercise activity came into international Physical Education Learning Packets #22 Aerobics Text © 2008 The Advantage Press, Inc.
    [Show full text]
  • PED 903 Course Title: Walking for Fitness
    Center for Professional Development 1717 S. Chestnut Ave. Fresno, CA 93702-4709 (800) 372-5505 http://ce.fresno.edu Independent Study Course Syllabus Course Number: PED 903 Course Title: Walking for Fitness Online X Distance Learning Instructor: Carla Shearer Units: 3 Phone number: 719-481-9237 (Cell) Grade Level: K-12 Email: [email protected] Course Description: Walking for Fitness is designed to stress the importance of cardiovascular, muscular, and mental fitness development for maintaining a healthy lifestyle. The course will help teachers and administrators acquire the knowledge, skills, and attitudes necessary for physical fitness through participation in a carefully monitored walking program. A variety of instructional information and teaching strategies adaptable for classroom use is also provided. Course assignments encourage participants to integrate specific national standards for physical education. Objectives for each lesson are modeled around standards-based learning as identified the Society of Health and Physical Educators (SHAPE). Evidence of learning is tied directly to stated objectives and is assessed via personal logs of scheduled fitness walks, fulfilled “fitness walking contracts,” student-taught lessons, a personal dietary journal, and a written fitness evaluation. Course Dates: Self-paced; students may enroll at any time and take up to one year to complete assignments. You have up to one year from the date of registration, and no less than three weeks (one week per credit), to complete the course. Course
    [Show full text]
  • The Role of Aerobic Exercises in the Training for Muscle Definition in Bodybuilding
    STUDIA UBB EDUCATIO ARTIS GYMN., LVIII, 2, 2013, pp. 15-24 (RECOMMENDED CITATION) THE ROLE OF AEROBIC EXERCISES IN THE TRAINING FOR MUSCLE DEFINITION IN BODYBUILDING CĂTĂLIN OCTAVIAN MĂNESCU1 ABSTRACT. Physical activities daily become more important for everybody’s life, so the bodybuilding can’t be different. It provide a pleasure spent of the free time together with the maintaining of a healthy life, but it also give us the personal dignity and respect for ourselves. It is nice to see muscle, but is nicer to have muscle. The article is trying to prove the role aerobic exercises have in the training for muscle definition in bodybuilding and to demonstrate the benefits of it: the athlete will be healthier, more in shape and one of the most important things that a bodybuilder wants, to look even more muscular. Keywords: bodybuilding; muscle definition; aerobic exercises; muscularity. REZUMAT. Rolul exercițiilor aerobe în antrenamentul de definire musculară în culturism. Activitățile fizice devin pe zi ce trece din ce în ce mai importante în viața fiecărui individ, iar în mod special, culturistul nu poate fi altfel. Alături de menținerea unui stil de viață sănătos, ne oferă atât un mod plăcut de petrecere a timpului liber, cât și respectul și demnitatea personală față de noi înșine. Este plăcut să vezi mușchi, dar este și mai plăcut să îi ai. Articolul încearcă să arate rolul pe care îl joacă utilizarea exercițiilor aerobe în antrenamentul de definire musculară în culturism și să demonstreze beneficiile acestora: sportivul va fi mai sănătos, într-o formă fizică mai bună și, unul din cele mai importante lucruri pe care un culturist le dorește, să arate mult mai musculos.
    [Show full text]
  • Exercising with Asthma
    Exercising with Asthma Asthma is one of the most common respiratory disorders. It affects about 22 million Americans. Asthma is a chronic inflammatory disorder of the airways. It causes episodes of difficulty breathing, wheezing, shortness of breath, chest tightness, and coughing. These episodes vary in severity and duration. Most occur at night and early morning. As you become more fit, you will be less breathless during the same amount of exercise. Research also indicates that exercise reduces airway swelling and lowers the severity and frequency of symptoms. This results in fewer emergency department visits and fewer symptoms of anxiety and depression. Overall, your quality of life will improve. How much exercise do you need? The most health benefit comes when inactive people become moderately active. Try to work up to 150 minutes of brisk walking a week. Making exercise a regular part of your life can have a major impact on your health. Just starting out? Begin with aerobic exercise. Over time, add resistance workouts. People with asthma on prolonged oral moodboard/Thinkstock corticosteroid treatment may experience some muscle wasting. For some people, aerobic exercise may trigger an asthma attack. This causes reduced strength, especially in the lower limbs. They react by avoiding exercise. As a result, their fitness gets If this is the case, then you may need to start with strength worse, and symptoms may occur with even lower levels of training. Despite which type you begin with, aim to do both. physical activity. Exercise can help control the frequency and This will bring even more benefits for your overall health and severity of these asthma episodes, however.
    [Show full text]
  • Your Heart Rate and Aerobic Exercise
    YOUR HEART RATE AND AEROBIC EXERCISE Why Monitor Your Heart Rate (pulse)? During aerobic exercise, your heart beats faster to supply more blood and oxygen to the working muscles in your body. Your heart rate during exercise indicates if you, your muscles, and your heart are working at the proper level. To get the most out of your aerobic exercise program, you should select a target heart rate range and take your pulse both during and after exercise. Target Heart Rate Ranges FINDING YOUR PULSE Values in this chart are pulse counts for 10 You can measure your pulse at two places. Your radial seconds pulse is found by placing the pads of your first and middle fingers on your wrist (palm facing up) just above % of Maximum Heart Rate the base of the thumb. Or, you can measure your carotid AGE pulse by placing the same two fingers lightly on your 55 60 70 80 90 neck midway between your Adam’s apple and your ear lobe, just below your jawbone. 20 18 20 23 27 30 COUNTING YOUR PULSE 25 18 20 23 26 29 1. Stop exercising 30 17 19 22 25 29 2. Find your pulse (using the method above) 3. Count the number of beats you feel for 10 seconds 35 17 19 22 25 28 4. Resume exercise, changing the level of effort as 40 16 18 21 24 27 needed 5. Re-check your pulse 2-3 times during exercise 45 16 18 20 23 26 USING YOUR TARGET HEART RATE RANGE 50 16 17 20 23 26 This table shows your target heart rate range numbers for a 10-second count.
    [Show full text]
  • Ultimate Muscle Building Systems Training Manual5000
    ULTIMATE MUSCLE BUILDING SYSTEMS TRAINING MANUAL5000 your road to muscle building success starts here... ULTIMATE MUSCLE BUILDING SYSTEMS TRAINING MANUAL All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise Copyright © 1993, 1998, 2010, 2014 Ripfast® Corporation. All rights reserved. The material in this publication is copyrighted and reproduction in whole or in part in any manner or form is strictly prohibited. RIPFAST MISSION STATEMENT For Ripfast to be the sports nutrition company of choice for body builders, athletes and fitness enthusiasts across the globe, whilst vigorously maintaining our quality, honesty and integrity. To develop and market safe, effective, strong supplements, with the highest quality ingredients in the world. To surpass our customers’ highest expectations from our supplements and training systems. To earn the trust and loyalty of our customers and staff. Treating them as the most important people in the world. Committing ourselves to helping them achieve their fitness goals. To continually innovate. Nutritional science is constantly evolving, to be constantly developing cutting edge formulas that deliver performance benefits never before seen in nutritional supplements. For our research and development staff to only formulate products that deliver results. We refuse to mislead our customers. If there is not substantial research to support the effectiveness of a product, you won’t see it in the Ripfast line. www.ripfast.com WARNING: YOU HOLD IN YOUR HANDS THE MOST POWERFUL MUSCLE BUILDING SYSTEM IN THE WORLD. IN TWO HOURS, AFTER TAKING IN THE FOLLOWING PRECIOUS INFORMATION ALONG WITH THE STATE OF THE ART SCIENTIFICALLY ENGINEERED TRAINING PROGRAM, YOU’LL BE READY TO CHANGE YOUR BODY.
    [Show full text]
  • What Is Physical Fitness
    Physical Fitness and You Chapter 3 Lesson 1 What is Physical Fitness • Definition: The ability to carry out daily tasks easily and having enough reserve energy to respond to unexpected demands. • Physical Fitness consists of the following five components: body composition, flexibility, muscular strength, muscular endurance, and cardiorespiratory endurance. Benefits of Physical Fitness • Your level of fitness effects all aspects of your health, physical, social, and mental emotional. Physical fitness has many benefits including the following: • Physical Health • Reduces your chances of acquiring diseases such as cardiovascular disease and obesity. • Allows you to be more active and capable at any age • Gives you higher energy levels for longer periods. • Improves your posture Benefits of Physical Fitness cont. • Mental and Emotional Health • Makes you intellectually more productive • Provides relief from stress • Helps control depression • Gives you a sense of pride and accomplishment for taking care of yourself • Contributes to positive self-esteem because you will look and feel better about yourself. • Social Health • Reduces stress that can interfere with good relationships • Gives you the opportunity to interact and cooperate with others • Builds self confidence making you better able to adapt to social situations Basic Components of Physical Fitness • Body Composition- the ration of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons. • Flexibility- the ability to move a body part through a full range of motion. • Muscular Strength- the amount of force a muscle can exert. • Muscular Endurance- the ability of the muscles to perform difficult physical tasks over a period of time without causing fatigue.
    [Show full text]
  • 6 Stretching
    6 STRETCHING When muscles are trained through conditioning How to Stretch Correctly exercises they can become tight . Stretching extends the muscles, helping them relax and maintain flexi- The stretch should be held for approximately 10 bility. It also relieves stress and contributes to men- to 30 seconds, and only to the point where mild tal as well as physical health . Stretching exercises tension is felt in the muscle . Relax as the stretch is should always be included in warm-up and cool- held . Mild tension in the muscle should subside as down routines for muscle conditioning or sports. the position is held . If it does not subside, ease There are two basic kinds of stretches : static tension on the muscle to a comfortable degree of and dynamic. A static stretch is one in which a tension where the stretch can be held . After the first position or a posture is extended and held for a stretch has been held, come back to the resting period of time . Yoga is an example of static stretch position completely before the next stretch. exercise. Most of the stretches included in this book The second stretch for the same muscle group is are static exercise. Dynamic stretching involves called the "developmental stretch" In this stretch, range of motion, such as in calisthenics and aerobic try to move a fraction of an inch further than the dance. Some of the calisthenics in Chapter 5 involve first stretch, creating a mild tension of the muscles dynamic stretching. People just beginning an exer- while holding the stretch for the same number of cise program should concentrate on static stretching, seconds as the first one.
    [Show full text]
  • Pre Work Safety Stretches
    Cascadia Apartment Rentals Ltd. & Nacel Properties Ltd. Jan 2016 PRE WORK SAFETY STRETCHES Without a doubt, pre- work stretching has numerous physiological benefits Stretching reduces fatigue Stretching improves muscular balance and posture Stretching improves muscular coordination Increased mental and physical relaxation. Reduced injury to soft tissue and muscle groups. Reduced soreness and tension. Increased flexibility. Enhanced physical fitness. Relieves stress. Reducing risk of soft tissue injuries through a pre shift stretching program is a smart and proactive way to prevent injuries. Our Employees are important to us, and we care about their health and wellness… Safety is our first priority. Safe Procedures When stretching, be sure to: Stretch before each shift, after lunch, and as needed throughout the day especially if you feel your muscles tighten up. Stretch slowly, and do not bounce. Hold each stretch for 10 to 20 seconds. Stretch your hands, arms, legs, back and neck. Always repeat your stretch (do two sets). This will increase your flexibility. Stretching can be a valuable tool in helping reduce injury and muscle soreness. Being in a labour-intensive work environment, stretching will help gain flexibility, reduce muscle soreness, and promote physical fitness. Cascadia Apartment Rentals Ltd. & Nacel Properties Ltd. Jan 2016 Stretch at your own pace. Do each stretch slowly and smoothly. No bouncing. Stretch to the point of comfortable tension, then relax and hold the stretch. If a stretch causes pain in joint area, stop stretching and make sure your technique is correct. Shoulder Shrugs- Shrug shoulders up, hold and relax Shoulder Rolls– Roll shoulders up and back.
    [Show full text]