1. Flexibility Warm Up/Cool Down
Objectives:
Students will recognize important principles of flexibility, i.e. warm up, cool down, range of motion, FITT: frequency, intensity, time, type

2. Flexibility:
Is the ability to move your joints and the attached muscles through a complete range of motion.
It is one of the 5 fitness components of physical fitness.
Developing and maintaining flexibility will reduce sport injuries.
It is the muscles resiliency and stretch ability while in motion.

3. Flexibility is best developed by:
Slow passive stretching
Hold each stretched position seconds.
Do not bounce when stretching a muscle or joint.
Static Stretching
Ballistic Stretching Is Not Safe.

4. Exercises that improve flexibility and are used prior to and after an activity are referred to as a:
Warm up/Cool down:
Exercises that stretch the muscles and joints of the body are best used before and after a physical workout.
Prepares the body for activity.
Slows the body processes down after a workout.

5. Warm up exercises: COOL DOWN EXERCISES:
Prepares the body for activity.
Enhances performance.
Reduces the chance of injury.
Improves flexibility.
COOL DOWN EXERCISES:
Returns the heart rate to near resting levels.
Prevents the pooling of blood in the lower extremities.
Reduces post activity soreness.

6. Warm up Exercises: Cool Down Exercises:
Never stop cold after vigorous exercise.
Keep moving at a slower pace until heart rate slows.
Repeat the warm up stretches.
Slow cardiovascular exercises:
Walking, jumping jacks, running in place, jogging
Stretch all major joints and large muscle groups.

7. T: T: I: F.I.T.T. Safety: F: Flexibility:
Warm up/Cool Down Exercises F:
Frequency: daily, before and after activity. Intensity: stretch beyond the muscles normal length-- to discomfort. Time: hold each stretch seconds or longer. Type: static stretches, slow and gradual.
Exercises should not be painful
There should be some discomfort in the stretch.
10-15 minutes of stretching activities, daily or
before and after
activity. I: T: T:

8. Good Health Review & Questions:
What is flexibility?
What kind of stretching is best and which is the worst? Explain.
What is a warm up and cool down?
What does a good warm up do for an individual? Name 3 things.
Why is a good cool down important? Name 3 things.
What are the F.I.T.T. safety principles of flexibility? Explain each.