GUIDELINES FOR EXERCISE

What is a Warm-up? 10 to 15 minute period where you prepare your body for vigorous exercise

Benefits of Warming Up Minimizes injuries Better react and absorb falls Prepares the body for activity Increases heart rate Increases blood supply to muscles All of these help to prepare your cardiovascular and muscular system for workout

Did you ask “How do I properly warm-up”??? Stage 1: Large Muscle Activity –Jogging Stage 2: Static Stretching –Stretch muscles slowly for 15 to 30 seconds

What is a Cool-Down? 10 to 15 minute period of mild exercise that follows your training session and allows your body and heart rate to return to their resting states slowly

Benefits of a Cool-Down Helps prevent blood from pooling in the muscles you were using – without a cool- down, less blood reaches your heart, and you may feel light-headed Prevents tightened muscles from becoming sore

Examples of properly Cooling Down Should be as long or even slightly longer than your warm-up Stage 1: walking or light activity –Keeps the blood from pooling Stage 2: stretching –Focus on the same stretches that were used in warm-up

Flexibility The ability to move joints and use muscles through their full range of motion

Benefits from Flexibility Reduces muscle soreness following physical activity or exercise More efficient in performing tasks Decrease the risk of or severity of injury Lessens lower back pain Keeps joints in shape Improves balance

4 types of Stretching Static Stretching Dynamic Stretching Ballistic Stretching Isostatic Stretching

Static Stretching Slowly moving the muscle to its stretching point and holding the position for 15 to 30 seconds More acceptable method of increasing flexibility

Dynamic Stretching Same stretches as static, but is done in a continuous slow and controlled manner

Ballistic Stretching Involves bobbing, bouncing, or jerky movements that use the body’s momentum Can be harmful because you may exceed the stretchable limits

Isostatic Stretching Extend the stretch to a maximum hold After 8 seconds a partner pushes beyond the initial limits as you relax Is not recommended because your partner may push to far, causing injury

Principle of Overload A basic principle of fitness training in which the body is stressed and adapts to that stress Can be accomplished by increasing one of the three variables –Frequency ---- How often you exercise –Intensity How hard you exercise –Time How long you exercise

Frequency The number of times one should exercise to improve a component of physical fitness

Intensity The degree to which one should exercise to improve fitness

Time How long one exercises to improve fitness

Principle of Progression A progressive increase in the level of exercise in order to sustain improvement in physical fitness

Principle of Specificity The performance of specific exercises in order to improve specific components of physical fitness in specific body parts