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

2. 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?

3. 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.”…

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

5. 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)

6. 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?

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

8. --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

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

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

11. --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

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

13. 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.

14. 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…

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

16. 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.

17. 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.

18. 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

19. 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.

20. 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

21. 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.

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

23. 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

24. 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?

25. 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.

26. Injury prevention exercises
MOBILITY MOVEMENTS // EXERCISES

27. 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