Physical Fitness PDF

PHYSICAL FITNESS!! KIMBER CARL ADIER PHYSICAL FITNESS!! Physical Fitness is a state of health of well-being and, more especially, the ability to perform aspects of sports, occupations and daily activities. Physical Fitness is generally achieved through proper nut...

PHYSICAL FITNESS!! KIMBER CARL ADIER PHYSICAL FITNESS!! Physical Fitness is a state of health of well-being and, more especially, the ability to perform aspects of sports, occupations and daily activities. Physical Fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest. STRETCHING!! STRETCHING!! Stretching before strength-building exercises can help reduce muscle spasms and may increase your overall exercise performance. Dynamic stretches are optimal for exercise warm-ups. These should follow a five- to 10-minute mild aerobic warm-up workout. STRETCHING!! DYNAMIC STRETCHING TIPS TIPS!! Ease into all stretches gently. If your warm-ups feel monotonous or boring, add variety. For example, if you walk to warm up for a run, try parking farther from the gym and walking to it to warm up. If you run outside, visit a different park or running trail for a change of scenery. Swimmers can try dog paddling or a relaxed backstroke to warm up. WARNINGS! Stop stretching a joint or muscle group when it has reached its limit. Trying to push it past that point can result in injury, and repeatedly stretching to that point will make the muscles fatigued. If you feel sharp, sudden or chronic pain because of stretching or mild aerobics, stop and talk to your health care provider before continuing LET’S STRETCH AND BE FLEXIBLE!! NECK STRETCHES! Slowly and gently tilt the head laterally. You may increase the degree of the stretch by gently pulling with one hand. ARMS CIRCLES Gently circle your arms all the way around. Conduct the exercise in both directions. Spread both your arms in a standing position move in a circular movement. SIDE STRETCH! Stand upright , feet separated to shoulder width, and hands on your waist. Now bend the upper body to the right, with the left arm extends over the head towards the right. BODY ROTATION! Place your arms slightly away from the body and rotate the trunk as far possible, holding the final position for several seconds. Conduct the exercise for both right and left side of the body. CHEST STRETCH! Stand position your partner about arm’s length apart, facing each other. Place your hands on your partner’s shoulder. Let your partner do the same. Bend down together at the waist without losing hold of each other’s shoulders until your upper body is a parallel to the floor. SHOULDER HYPEREXTENSION STRETCH Have a partner grasp your arms from behind by the wrist and slowly push them upward. Hold the final position for a few seconds. QUAD STRETCH! Lie on your side and move foot back by flexing the knee. Grasp the front of the lower leg and pull the ankle toward the gluteal region. Hold for several seconds. Repeat with the other leg. 1. Explain the benefits of stretching as they relate to each of the physical activities. 2. Describe the feel of the stretches. THANK YOU FOR YOUR LISTENING!!!