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  Each individual will demonstrate a range of motion by performing a flexibility test on the TRIFITT machine in class. Indian Hills Middle School

2.  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. FLEXIBILITY: Is the ability to move your joints and the attached muscles through a complete range of motion.

3.  Slow passive stretching  Hold each stretched position 10-15 seconds.  Do not bounce when stretching a muscle or joint. FLEXIBILITY IS BEST DEVELOPED BY: Static Stretching Ballistic Stretching Is Not Safe.

4.  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.  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. WARM UP/COOL DOWN: Exercises that improve flexibility and are used prior to and after an activity are referred to as a:

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

6. 1.Slow cardiovascular exercises: 2.Walking, jumping jacks, running in place, jogging 3.Stretch all major joints and large muscle groups. 1.Slow cardiovascular exercises: 2.Walking, jumping jacks, running in place, jogging 3.Stretch all major joints and large muscle groups. Cool Down Exercises: 1.Never stop cold after vigorous exercise. 2.Keep moving at a slower pace until heart rate slows. 3.Repeat the warm up stretches. WARM UP EXERCISES:

7. F.I.T.T. SAFETY:  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. Frequency: daily, before and after activity. Intensity: stretch beyond the muscles normal length-- to discomfort. Time: hold each stretch 10- 15 seconds or longer. Type: static stretches, slow and gradual. F: T: FLEXIBILITY: WARM UP/COOL DOWN EXERCISES

8. 1.What is flexibility? 2.What kind of stretching is best and which is the worst? Explain. 3.What is a warm up and cool down? 4.What does a good warm up do for an individual? Name 3 things. 5.Why is a good cool down important? Name 3 things. 6.What are the F.I.T.T. safety principles of flexibility? Explain each. GOOD HEALTH REVIEW & QUESTIONS: