exercise

ASSIGNMENT 2

Warm-Up and Flexibility Routine

(all work must be typed)

Data collection:

1. Specify what activity the participant will be engaging in after they complete their warm-up.

2. Complete a needs analysis - Identify what movement and energy requirements will be required (hip flexion, ankle dorsiflexion, shoulder extension, low-intensity aerobic activity, powerful short duration high-intensity, etc.).

3. Develop a warm-up routine that will prepare the individual for the ensuing activity. Tell the reader what area you are trying to target with the movement. Apply FITT principle where necessary. Warm-Up should include all major muscle groups that will be involved in the following activity.

Example:

Knee Hugs – hamstrings/posterior hip/glutes

F: 10 reps/side or 10 yards

I: standing or walking

T: N/A

T: Pull knee toward chest

Reach and grab – shoulders/scaps/upper back

F: 15 reps or continuous for time

I: no weight or light resistance band

T: N/A or 30 seconds

T: reach forward with hands and pull back in a rowing motion

Sprint Build ups – full body

F: 20 yards down and back or 4 times

I: 50%, 75%, 90%, 100%

T: N/A

T: gradually increase sprint speed

4. Develop a flexibility routine that will improve the flexibility for each muscle group that was involved in the activity completed by the individual. Be sure to inform the reader when the flexibility routine should be done. Tell the reader what type of stretch you are having them do (ballistic, static, PNF, Dynamic) and the area you are trying to target with the stretch. Apply FITT principle where necessary. Flexibility routine should include all major muscle groups that were involved in the activity.

Seated toe touch – hamstrings/posterior leg/low back

F: MWF or Tu,Th,Sat

I: mild discomfort

T: 30 sec

T: legs together in front of you