1. How to Improve Athletic Performance: Stretching Ashley White

2. Fitness Training Steps 1) warm-up * 2) workout 3) cool-down*

3. Warm Up: Pre Exercise Dynamic stretch: ~ stretching while in a range of motion

4. Dynamic Examples Toe raises Leg raises: front and back Duck walks Inch worm Over/under fence Skipping-toe touch Skipping-lounge and twist

5. Benefits from Dynamic Stretching Improves form Prevents injury: pulls or strains Increase cardiac output: blood flow to skeletal muscles Raises body temperature: elevates muscle enzyme activity

6. Cooling Down Static Stretch ~ stationary stretching

7. Why Not Static Stretch to Warm Up? If choose to static stretch prior exercise, do so at least an hour before Muscles are similar to rubber bands -static stretch too long could loosen muscle too much= decrease performance Static could cause muscle fatigue and soreness

8. Static Best for Cool Down Hold stretch for 20-30 seconds to improve flexibility and relax muscle First 10 seconds of stretch loosens muscle spindles “deactivate muscle spindle”-detects changes in muscle length Prevents overstretch, protect from muscle tear

9. Learning Theories Active/Reflective: have class demonstrate own dynamic and static stretch to experience the difference Sensing/Intuitive: put the lesson to test-try own dynamic and static stretch to see if performance and flexibility improves Visual/Verbal: PowerPoint and demonstration for visual; explanation and lecture for verbal Sequential/Global: demonstrate and explain steps of proper timing, proper form, and different techniques for dynamic and static stretches