Chapter 10 P.E Flexibility Pp 2

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Being flexible has several benefits. It allows joints to move through their full range of motion, enhances sports performance, improves posture, and reduces injury risk. There are different types of stretching, including static, PNF, and ballistic stretching. Static stretching is safest and involves holding a stretch for 15-30 seconds without pain. Flexibility can be improved over time by following the principles of overload, progression, and specificity in stretching exercises.

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Chapter 10 Flexibility By: Haley, Hyun Bin, Tomomi, Emily and Megan

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Fitness program: 5 steps to get started Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle. 1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition. 2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan. 3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes. 4. Get started Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week. Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all. Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine. Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard. Be flexible. If you're not feeling good, permit yourself to take a day or two off. 5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)

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