Stretching and Activity
* Copy and answer the following questions in a word processing document. * Be sure to save the assignment document to your Personal Fitness folder. * Be sure to save your work as 2_04.rtf.
Assignment Questions
Part I: Beginning the Activity 1. Choose an activity such as walking, running, aerobics, soccer, basketball, or rollerblading. What exercise activity will you participate in? Running
2. Why is the warm-up phase of your training program important? It will stretch each major muscle group which will be worked during the activity you are preparing for.
3. Why is the cool-down phase of your training program important? Stretch all major muscles; focus on those that will have a large demand placed on them.
4. Identify areas of your body in which you have experienced muscle soreness due to vigorous activity. Legs and arms.
Part II: Design a Warm-up for Your Personal Needs
For each of the following, describe what you will do to prepare your body for the activity that you selected in Part 1, #1.
Aerobic exercise: Light jog, slow cycling, easy jump roping, side shuffles (running sideways without crossing your feet), skipping, and jogging backwards.
Stretching (stretch all the major muscle groups used):
Will involve static (still) stretches and/or dynamic (moving) stretches. * Static stretches involve stretching a muscle group as far as you can, without causing pain. Static stretches should be held thirty seconds for maximum effectiveness. * Dynamic stretches, another safe form of stretching, involves slow movements which stretch the muscle groups.
Sport-specific exercise:
Activities should mimic the movements you will do in the vigorous activity you are preparing for but are done at a lower level of intensity.
Part III: Design a Cool-down for Your Personal Needs
For each of the following, describe what you will do for your cool-down for the activity that you have selected.
Aerobic activity:
A
Assignment Questions
Part I: Beginning the Activity 1. Choose an activity such as walking, running, aerobics, soccer, basketball, or rollerblading. What exercise activity will you participate in? Running
2. Why is the warm-up phase of your training program important? It will stretch each major muscle group which will be worked during the activity you are preparing for.
3. Why is the cool-down phase of your training program important? Stretch all major muscles; focus on those that will have a large demand placed on them.
4. Identify areas of your body in which you have experienced muscle soreness due to vigorous activity. Legs and arms.
Part II: Design a Warm-up for Your Personal Needs
For each of the following, describe what you will do to prepare your body for the activity that you selected in Part 1, #1.
Aerobic exercise: Light jog, slow cycling, easy jump roping, side shuffles (running sideways without crossing your feet), skipping, and jogging backwards.
Stretching (stretch all the major muscle groups used):
Will involve static (still) stretches and/or dynamic (moving) stretches. * Static stretches involve stretching a muscle group as far as you can, without causing pain. Static stretches should be held thirty seconds for maximum effectiveness. * Dynamic stretches, another safe form of stretching, involves slow movements which stretch the muscle groups.
Sport-specific exercise:
Activities should mimic the movements you will do in the vigorous activity you are preparing for but are done at a lower level of intensity.
Part III: Design a Cool-down for Your Personal Needs
For each of the following, describe what you will do for your cool-down for the activity that you have selected.
Aerobic activity:
A