1. Name:
Athlete
Scorecard

2. fitness Makes it easier to do sports Makes it easier to do activities2
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

3. whatimI neperdotove Flexibility Strength Balance Aerobic Fitness3
Flexibility Strength Balance Aerobic Fitness
Referral to a Physical Therapist Recommended

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

5. 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

6. stretching Repeat times on: Left side only Right side only Both sides6
Repeat times on:
Left side only
Right side only
Both sides
Hold each stretch for seconds.

7. the hamstring muscles Repeat times on: Left side only Right side only7
Illustrations copyright VHI 1999
Repeat times on:
Left side only
Right side only
Both sides
Hold each stretch for seconds.

8. stretching Repeat times on: Left side only Right side only Both sides8
Repeat times on:
Left side only
Right side only
Both sides
Hold each stretch for seconds.

9. the calf muscles Repeat times on: Left side only Right side only9
Illustrations copyright VHI 1999
Repeat times on:
Left side only
Right side only
Both sides
Hold each stretch for seconds.

10. stretching Repeat times on: Left side only Right side only Both sides10
Repeat times on:
Left side only
Right side only
Both sides
Hold each stretch for seconds.

11. the hip muscles Repeat times on: Left side only Right side only11
Illustrations copyright VHI 1999
Repeat times on:
Left side only
Right side only
Both sides
Hold each stretch for seconds.

12. stretching Repeat times on: Left side only Right side only Both sides12
Repeat times on:
Left side only
Right side only
Both sides
Hold each stretch for seconds.

13. the shoulder muscles Repeat times on: Left side only Right side only13
Illustrations copyright VHI 1999
Repeat times on:
Left side only
Right side only
Both sides
Hold each stretch for seconds.

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

15. 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

16. strengthening Repeat times on: Left side Right side16
Repeat times on:
Left side
Right side
Rest, then repeat on other side

17. the leg muscles Hip Muscles Repeat times on: Left side Right side17
Illustrations copyright VHI 1999
Repeat times on:
Left side
Right side
Rest, then repeat on other side

18. strengthening Repeat times on: Left side Right side18
Repeat times on:
Left side
Right side
Rest, then repeat on other side

19. the leg muscles Knee Muscles Repeat times on: Left side Right side19
Illustrations copyright VHI 1999
Repeat times on:
Left side
Right side
Rest, then repeat on other side

20. strengthening Repeat times on: Left side Right side20
Repeat times on:
Left side
Right side
Rest, then repeat on other side

21. the abdominal muscles Repeat times on: Left side Right side21
Illustrations copyright VHI 1999
Repeat times on:
Left side
Right side
Rest, then repeat on other side

22. strengthening Repeat times on: Left side Right side22
Repeat times on:
Left side
Right side
Rest, then repeat on other side

23. the arm muscles Repeat times on: Left side Right side23
Illustrations copyright VHI 1999
Repeat times on:
Left side
Right side
Rest, then repeat on other side

24. 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

25. improving balance Narrow the Base Sway Side to Side25
Narrow the Base
Sway Side to Side
Sway Back and Forth
Illustrations copyright VHI 1999

26. improving 26
Up on Heels
Up on Toes

27. balance Two Leg Stand on Foam Balloon or Ball Throw Turning with Ball27
Two Leg Stand on Foam
Balloon or Ball Throw
Turning with Ball
Illustrations copyright VHI 1999

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

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

30. 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.

31. aerobics 31
Walking
Running
Hiking
Illustrations by Kevin Chadwick

32. aerobics 32
Biking
Judo
Swimming

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

34. aerobics 34
Dancing
Skating
Sledding

35. aerobics Weight Lifting Wheel Running 35
Illustrations by Kevin Chadwick

36. aerobics 36
Arm Cycling
Seated Cycling

37. havegfuentting fit !
Illustrations copyright VHI 1999 37

38. +1 (202) 628–3630 www.specialolympics.org
Developed for Special Olympics by the America Physical Therapy Association
The information provided in this was supported by Cooperative Agreement Number (U59/ CCU ) 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