Flexibility 1 of 6 Health Related Parts of Fitness

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Presentation transcript:

Flexibility 1 of 6 Health Related Parts of Fitness Intro to Mobility Exercises, Yoga, and Warm-up & Cool-Down Routines

Flexibility What is flexibility? Why is establishing a flexibility routine beneficial to your overall health and wellbeing? PLEASE TAKE a minute --- Share your responses with your attendance group. Be ready to discuss as a large group… What is flexibility?

FLEXIBILITY DEFINITION …”the range of motion in a joint or series of joints, and length in muscles that cross the joints to start a bending movement or motion.”…

FLEXIBILITY BENEFITS Decreases risk of injury (INJURY PREVENTION) **** Helps increase blood flow which allows greater range of motion Reduces muscles soreness Improves physical performance

FLEXIBILITY GUIDELINES 1. Don’t overdo it; work within your limits. 2. Breathe comfortably. Exhale as the muscle lengthens to assist in relaxation. 3. Perform correct flexibility exercises such as warm-up stretches prior to workout and cool-down stretches post workout ***(These will be identified throughout the unit)

WEEK 1 GOAL: FLEXIBILITY ESSENTIAL QUESTIONS: I can identify the difference between warm-up routines and cool down routines by using proper terminology and demonstration of exercises. ESSENTIAL QUESTIONS: Why is flexibility an important part of our health and fitness routine and how can it improve our overall health and wellbeing?

Types of Flexibility & Stretching Routines DYNAMIC STRETCHING STATIC STRETCHING BALLISTIC STRETCHING YOGA Additional Injury Prevention Routines: Mobility Exercises

--Day One-- DYNAMIC STRETCHING Dynamic Stretching is a movement stretch used before beginning a workout or competing in an activity. This is a routine called a “warm-up”. Proper form is important. This movement stretch helps warm up the muscles and joints to help prevent injuries from happening. --Day One-- DYNAMIC STRETCHING

Warm-Up: Dynamic Stretching EXERCISE ONE EXERCISE TWO EXERCISE THREE 30 Seconds High Knees in Place 30 Seconds Butt Kickers 30 Seconds Gate Openers

Warm-Up: Dynamic Stretching EXERCISE FOUR EXERCISE FIVE EXERCISE SIX 30 Seconds Gate Closers 30 Seconds Mummy Kicks 30 Seconds Grape Vine

--Day One-- TOTAL BODY WORKOUT Today’s Workout Jog one lap around MPR 25 Jumping Jacks 10 Push-ups 15 Burpees 10 lunges each leg 25 line jumps 10 Tricep Dips 25 Mountain Climbers 10 Squats 1 minute high plank with rotating leg lifts 1 minute active rest (walk around gym) REPEAT. --Day One-- TOTAL BODY WORKOUT

--Day One-- Exit Ticket What is dynamic stretching? What Routine is this type of stretch part of? Demonstrate one Dynamic stretch

Day Two REVIEW: Dynamic Stretching With your attendance group, DISCUSS the following: Definition of Dynamic Stretching with attendance group 3. Share TWO Dynamic stretches How does Flexibility help improve our overall health and wellbeing? ------------------------------------------------------------- SWBAT: identify the difference between warm-up routines and cool down routines by using proper terminology (types of stretches and demonstration of Stretches.

Warm- Up Stretch: BALLISTIC STRETCHING What is it? Ballistic stretching is similar to dynamic stretching but uses a bouncing or jerking movement to increase the stretch…

BALLISTIC STETCHING WARM-UP STRETCH ONE STRETCH TWO STRETCH THREE Quad Pulls Bouncing Toe Touches Shin Huggers / Pulls

Cool-Down Stretch: STATIC STRETCHING What is it? is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for a minimum of 30 seconds.

HEART RATE CHECK #1 Locate one of these arteries when finding your pulse: Start your count with zero and add a zero after 6 seconds.

DAY TWO WARM-UP STAY IN ATTENDANCE LINES Perform the following warm-up stretches with your group. DISCUSS what type are each of these stretches: Dynamic or Ballistic? -10 High Knees -5 Shin Huggers with pulls each leg (10 Total) -10 Butt Kickers -5 Quad Pulls each leg (10 Total) -5 Gate Openers each leg (10 Total) -20 bouncing toe touches DAY TWO WARM-UP

HEART RATE CHECK #2 Locate one of these arteries when finding your pulse: Start your count with zero and add a zero after 6 seconds.

DAY TWO Mini WORKOUT Goal HR: 140bpm – 160bpm -GROUP Mini WORKOUT - Cardio / Strength Goal HR: 140bpm – 160bpm Practice Proper Form LADDER CHALLENGE Ladder Inch Worm to push-up to Inch Worm to Jumping Jacks 2 push-ups / 2 jumping jacks 3 push-ups / 3 jumping jacks 4 push-ups / 4 jumping jacks 5 push-ups / 5 jumping jacks 1 minute squats 1 minute lunges 1 minute high knees 1 lap around MPR CHECK HR DAY TWO Mini WORKOUT

HEART RATE CHECK #3 Locate one of these arteries when finding your pulse: Start your count with zero and add a zero after 6 seconds.

DOWN COOL STATIC STRETCHING Static stretches are held for a minimum of 30 seconds to a maximum of 2 minutes DOWN COOL

EXIT TICKET 1. Define Dynamic, Ballistic and Static Stretches Discuss in your attendance group, be ready to share the following: 1. Define Dynamic, Ballistic and Static Stretches 2. Share which routine dynamic, ballistic, and static stretches belong to (Warm-up or Cool-down) 3. Share one example of each type of stretch

DAY THREE REVIEW: Dynamic, Ballistic, Static Stretching------ 1. Define Dynamic + Ballistic + Static Stretching with attendance group 2. Demonstrate 3 Dynamic + 3 Ballistic + 3 Static stretches with your attendance group 3. Meet in the middle of the MPR once you are completed. GROUP SHARE – What type of stretches would be part of a warm-up routine / Cool-Down routine and why? -------------------------------------------------------------

MOBILITY DEFINITION This refers to how freely a joint can move throughout its full range of motion. Muscle length (flexibility), muscle tension/ tissue quality and how the nervous system controls the joint all come into play. This is why foam rolling/ massage to address muscle tension/ tissue quality, stretching to address muscle length and dynamic mobility/ corrective exercises to address the nervous system are all needed for good joint mobility.

Injury prevention exercises MOBILITY MOVEMENTS // EXERCISES

Mobility // Cardio // Strength Station Training TODAY’S WORKOUT Mobility // Cardio // Strength Station Training Each station will be one minute 2. Use the sign as a reference and focus on good form 3. The teacher’s will walk around to check for understanding of exercises! TARGET HEART RATE: 120 – 140 BPM