Name: Athlete Scorecard.

Slides:

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Presentation transcript:

Name: Athlete Scorecard

fitness Makes it easier to do sports Makes it easier to do activities 2 Makes it easier to do sports Makes it easier to do activities Makes you more healthy Helps you live longer Makes your life more happy and fun

whatimI neperdotove Flexibility Strength Balance Aerobic Fitness 3 Flexibility Strength Balance Aerobic Fitness Referral to a Physical Therapist Recommended

stop any exercise if you feelpain! 4 tell someone about thepain!

mgoetrtiengflexible Stretching makes you less stiff and sore Stretching helps you do better in your sport 5 Tips for Stretching: Warm up before you stretch Slowly get into position Hold the stretch while you count to 15 or say your name 15 times Do each stretch 3–5 times on each side of your body

stretching Repeat times on: Left side only Right side only Both sides 6 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

the hamstring muscles Repeat times on: Left side only Right side only 7 Illustrations copyright VHI 1999 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

stretching Repeat times on: Left side only Right side only Both sides 8 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

the calf muscles Repeat times on: Left side only Right side only 9 Illustrations copyright VHI 1999 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

stretching Repeat times on: Left side only Right side only Both sides 10 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

the hip muscles Repeat times on: Left side only Right side only 11 Illustrations copyright VHI 1999 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

stretching Repeat times on: Left side only Right side only Both sides 12 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

the shoulder muscles Repeat times on: Left side only Right side only 13 Illustrations copyright VHI 1999 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

stop any exercise if you feelpain! 14 tell someone about thepain!

stronggeettinrg Exercise makes your muscles stronger and less easily hurt Strength helps you to do better in your sport 15 Tips for Strengthening: Warm up before you strengthen Do the exercise slowly Move through full range of motion Do each exercise 10–15 times on each side

strengthening Repeat times on: Left side Right side 16 Repeat times on: Left side Right side Rest, then repeat on other side

the leg muscles Hip Muscles Repeat times on: Left side Right side 17 Illustrations copyright VHI 1999 Repeat times on: Left side Right side Rest, then repeat on other side

strengthening Repeat times on: Left side Right side 18 Repeat times on: Left side Right side Rest, then repeat on other side

the leg muscles Knee Muscles Repeat times on: Left side Right side 19 Illustrations copyright VHI 1999 Repeat times on: Left side Right side Rest, then repeat on other side

strengthening Repeat times on: Left side Right side 20 Repeat times on: Left side Right side Rest, then repeat on other side

the abdominal muscles Repeat times on: Left side Right side 21 Illustrations copyright VHI 1999 Repeat times on: Left side Right side Rest, then repeat on other side

strengthening Repeat times on: Left side Right side 22 Repeat times on: Left side Right side Rest, then repeat on other side

the arm muscles Repeat times on: Left side Right side 23 Illustrations copyright VHI 1999 Repeat times on: Left side Right side Rest, then repeat on other side

better balanhacvieng Balance is being able to control your body position while standing or moving Balance helps you do better in your sport 24 Tips for Balance: Stand or sit in a good position with your body straight and in line Do the exercise slowly Try holding this position with: eyes open, one eye closed and both eyes closed

improving balance Narrow the Base Sway Side to Side 25 Narrow the Base Sway Side to Side Sway Back and Forth Illustrations copyright VHI 1999

improving 26 Up on Heels Up on Toes

balance Two Leg Stand on Foam Balloon or Ball Throw Turning with Ball 27 Two Leg Stand on Foam Balloon or Ball Throw Turning with Ball Illustrations copyright VHI 1999

improving 28 One Leg Up on Toes One Leg Stand One Leg Stand on Foam

balance March in Place One Leg Swing 29 Illustrations copyright VHI 1999

mhoarveingenergy Aerobic Fitness means you have energy for your sports and activities Aerobic Fitness helps you do better in your sport 30 Tips for Aerobic Exercise: Pick one or two exercises that you like to do Do the exercise at least five days a week Exercise hard, but so you can still talk Do a total of 60 minutes of exercise each day — you can add up two or more short periods of exercise during the day.

aerobics 31 Walking Running Hiking Illustrations by Kevin Chadwick

aerobics 32 Biking Judo Swimming

aerobics Working in the Garden Kayaking or Rowing 33 Illustrations by Kevin Chadwick

aerobics 34 Dancing Skating Sledding

aerobics Weight Lifting Wheel Running 35 Illustrations by Kevin Chadwick

aerobics 36 Arm Cycling Seated Cycling

havegfuentting fit ! Illustrations copyright VHI 1999 37

+1 (202) 628–3630 www.specialolympics.org Developed for Special Olympics by the America Physical Therapy Association www.apta.com The information provided in this was supported by Cooperative Agreement Number (U59/ CCU321826-02) from the Centers for Disease Control and Prevention (CDC). The contents are solely the responsibility of the authors and do not necessarily represent the official views of CDC. HAFF_5 03/07