Flexibility 4 th Health-Related Fitness Component

Objectives  Content Objective : The students will be able to differentiate between the flexibility strategies of static, dynamic, isostatic and ballistic by taking notes on them from Chapter 6 of their textbook.  Language Objective : The students will be able to choose important information in order to complete a notes outline with information from their textbook.

Assignment  Read Chapter 6 entitled Flexibility from the Personal Fitness textbook.  Starts on page 73 – page 83  You make work with one other person  Complete the notes outline associated with the Flexibility chapter  When you finish:  Return your textbook  Keep your notes on your desk so we can complete the warm-up and cool-down section of your notes together as a class

Static Stretching Hold and Count

Dynamic Stretching Moving

Ballistic Stretching

Isostatic Stretching

Warm-Up  Amount of Time: Minute Period at the beginning of a workout  Purpose: Prepare your body for vigorous exercise. Warm your muscles up so they can safely be stretched.  Impact on Body: Increases the heart rate and the blood supply to your muscles and generates heat to the muscle which makes them more flexible  How to Warm Up:  Stage 1 - A large muscle activity to get the heart rate up and slowly increasing the muscle temperature (example – jogging)  Stage 2 – Stretching (dynamic, ballistic, static or isostatic)

Cool-Down  Time: 10 – 15 minute period of mild exercise at the end of a workout  Purpose: Allows your body and heart rate to return to resting state slowly. Prevents tightened muscles from becoming sore.  Impact on Body: Heart rate slows, muscles stretch and the body temperature decreases.  How to Cool-Down:  Step 1 – Light activity (walking, jogging) to bring heart rate to around 100 beats per minute  Step 2 - Stretching