Quarter 3 Week 4

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It's stretching week !!

Why Stretch ?


1. What is wrong with traditional stretching ?

2. What are the benefits of stretching ?

3. Do you stretch before of after exercising .... yes or not ... why or why not ?


Stretching used to be considered the main activity before a workout. Recent studies have called into question the benefits of stretching before working out. Traditional, or "static," stretching may lead to decreased muscle strength and performance. Consider doing dynamic stretches before and static stretching after a workout.

Stretching still can be a beneficial activity after you have sufficiently warmed up. The reason for this is that stretching cold muscles can directly contribute to pulled or injured muscles.

Stretching properly may reduce muscle injuries and improve athletic performance. In addition, stretching provides increased:

  • flexibility
  • joint range and motion
  • blood flow to muscles
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1. Explain the process of static stretching

2. Contrast AI stretching with PNF stretching

3. Why should stretching not be uncomfortable ?

4. How long should a stretch be held for ?


2. There's only one "right" way to stretch.

False: There are actually a half-dozen or more ways to stretch. Some of the most common are listed below.

Static Stretching

Stretch a specific muscle until you feel tension and then hold the position for 15 to 60 seconds. This is considered the safest way to stretch – done gently, it allows muscles and connective tissue time to "reset" the stretch reflex.

Active Isolated (AI) Stretching

Stretch a specific muscle until you feel tension, and then hold the position for just one or two seconds. Often you must use a rope or your hands to get a muscle to its stretching point. Because you don't force the muscle to stay contracted, the muscle that's being worked actually stays relaxed. However, critics warn of the risk of overstretching, especially if using a rope.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

Contract a muscle, release it, and then stretch, usually with the assistance of a partner who "pushes" the stretch. While PNF can be very effective, it can also be dangerous if done improperly. Pursue it only under the supervision of a physical therapist or trainer.

Ballistic or Dynamic Stretching

Move slowly into a stretched position, and then bounce once you get there. This is what many people learned in gym class, but now most experts agree this method is dangerous because it puts too much pressure on the muscle and connective tissue.

3. Stretching should be uncomfortable.

False: Actually, if stretching is painful, you're going too far. Instead, move into a stretch, and stop when you feel tension. Breathe deeply while you hold the stretch for 15 to 30 seconds. Then relax, and repeat the stretch, trying to move a little bit further into it during the second stretch.

4. You should hold a stretch for at least 15 seconds.

True: Most experts now agree that holding a stretch for 15 to 30 seconds is sufficient.

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Ins and outs of stretching


1. Read over and try the stretching exercises ... which ones work best for you ?

2. summary the 3 rules for stretching

3. start with the section that begins with the calf stretch .... try any of the stretches that reflect a part of your part that seems be need the most stretching - now follow the rules of stretching and write a short summary on the effects

the ins and outs of stretching


Make every walk a complete workout by including these elements, andfollowing the correct sequence. Neglecting to do so will make walking more difficult, and increase the risk of injury.

1) Warm up
2) Flexibility exercises
3) Walk
4) Cool down
5) Stretch

1) Warm up - Warming up is exercising at a lower intensity in order to get the blood circulating and let your body know that you are preparing for exercise. For many of your walks it will only be necessary to warm up about five minutes. As you progress through your walking program you will need to warm up longer on days you will do your fast workouts.

2) Flexibility exercises - These exercises are part of your warm up and should be done after you have warmed up with 5 to 10 minutes of easy walking. The faster you plan to walk the more time you will need to dedicate to flexibilityexercises. There are many different exercises in this group. Here are a few to try:

Toe points -- Stand on one leg and lift the other foot off the floor. Gently point your toe and hold for a few seconds. Next flex your foot pointing your toes up.Do this five or ten times on each foot.

Ankle Circles -- While standing on one leg lift the other foot off the floor. Gently point your toe and rotate your ankle. Do about ten circles in each direction. This exercise can be performed while standing, sitting, or lying on your back with leg raised.

Overhead Reach -- Stand with your feet hip distance apart. Reach up with one arm and then reach over your head and to the opposite side. Keep your hips steady and your shoulders straight. Relax and repeat with the other side.

While standing on one leg lift the other foot off the floor. Gently point your toe and rotate your ankle. Do about ten circles in each direction. This exercise can be performed while standing, sitting, or lying on your back with leg raised.

The Twist -- Stand with your feet shoulder width apart and your arms straight out, parallel to ground. Keep your lower body stationary while swinging your arms from side to side. Do this several times to loosen up your waist, back, and shoulders.

Arm Circles -- Hold your arms straight out to your side parallel to the ground. Make small circles going backward, gradually getting larger and larger. Rest for a second and do the same thing in the forward direction.

As you improve your pace you may wish to include more flexibility exercises into your routine. This becomes more important on your fast/hard workout days. For more flexibility exercises visit www.racewalk.com

3) Walk - Now that you have warmed up you should be ready to complete your walk at your normal walking pace. For the first few weeks do not
push too hard. Your breathing should be elevated, but you should not be gasping for air. A rule of thumb that works for most people is... If you can not talk you are walking too fast, if you can carry a tune you are walking too slow.

4) Cool down - At the end of your walk you need to walk at a slower pace to cool down. The harder you have worked out the longer you should cool down. In the beginning your walks are very short and you only need to cool down a couple of minutes. As your walking time and intensity extends so should your cool down period.

5) Stretch - This is such a neglected area for many people. Start off right and take the time to stretch AFTER every workout. In the beginning stretches should take at least 5 minutes. As you increase distance and pace you will probably need to stretch longer.

Important rules for stretching:

1) Never stretch cold muscles. The best time to stretch is after your walk. If you have problem areas they can be stretched prior to your walk, but only do this after you have warmed up.

2) Do not bounce. Go into a stretch slowly and hold gently. Stretch to the point of feeling a gentle pull, but never to the point of pain

3) Hold each stretch for 30 to 40 seconds. If you have problems with a particular area stretch that area twice. (hold for 30-40 seconds release, then stretch again.)

There are so many stretches it is impossible to cover them all. Be sure to stretch all the major muscle groups, and put extra focus on any areas you have trouble with. Find a few recommended stretches below:

Calf Stretch -- Stand on your toes on a step or curb. Hold on to something for balance. Remove your left foot and slowly allow the right heel to move down. Hold this position. Be sure to keep you body upright and straight. Release and repeat on the other side.

Another calf stretch -- Take a big step forward with your left foot, keeping you right heel on the ground. Hold the position and repeat on the other side. Be sure to keep your body upright and your abs tight, do not arch your back.

Shin Stretch -- Standing up, hold on to a stationary object. Stand with your weight on one leg and straighten it. Place your other foot on the ground, with toes pointed and your toenails toward the floor. With the tops of your toes touching the ground, roll your foot and leg forward, from the ankle. Release and repeat on the other side.

Hamstring and Lower Back -- Slowly bend forward from your waist with your knees slightly bent. Reach for the floor and hold. Only bend as far as comfortable.

Outer thigh and buttocks and spine -- While lying on your back bring your right knee up. Place your left hand on your thigh and gently pull it over to your left side. Do not pull at the knee. Your shoulders, left leg and back should remain flat. Pull gently. Then repeat on the left side.

Lower back -- While lying on your back, bring both knees up towards the chest with the hands. Round the lower back and relax into the stretch. Don't do this stretch on a hard surface...it will bruise the spine!

Quadriceps Stretch -- Standing up, hold on to a stationary object. Bend your right knee, bringing your foot toward your buttocks. Keeping your left knee slightly bent, grasp your right ankle with the opposite hand. Slowly pull your leg up and back, bringing your foot at high as comfortable. Repeat with other leg. (To protect your knee... think of pulling the quads back rather than pulling the foot toward your buttocks.)

Shoulder Stretch -- Standing upright, cross left arm over chest. Place your right hand on your upper arm and pull arm in tight to chest. Be sure to keep shoulders down and do not pull at the elbow. Hold, and then repeat stretch with other arm.

Neck Relaxer -- Turn and look over your right shoulder and hold. Repeat on the left side. Don't hyper-extend the neck, or tilt it backwards.

Next, gently drop the head so that the ear goes towards the right shoulder and hold. Return to upright position. Repeat forward and on the left side. Keep the spine in an upright position and don't hyper-extend the neck, jerk, or tilt the head backwards.

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Dynamic stretching


1. contrast dynamic and static stretching

2. what are the benefits

3. what does it mean by practicing equality

Dynamic stretching

Dynamic stretching is a movement-based type of stretching. It uses the muscles themselves to bring about a stretch. It's different from traditional "static" stretching because the stretch position is not held.

Sports medicine experts consider dynamic stretching a better way to reduce muscle tightness than traditional stretching. But how do you do it? These videos introduce you to eight dynamic stretches that target different muscles and areas of the body. They provide tips on how to do the stretches and for how long.

How long to stretch ?

Maintain each stretch for 10-30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Holding a stretch for longer may have negative effects on performance. Stretch the muscles gradually and don't force it. Avoid bobbing. Bobbing or bouncing while stretching may insure the muscle you are stretching. This damage may even cause scar tissue to form. Scar tissue tightens muscles and can get in the way of flexibility.

Remember to breathe. Breathing is a necessary part of any workout, including stretching.

Practice equality. Even if you are a righty, it doesn't mean that you should neglect the left side of your body. Make sure you stretch both sides equally, so all of your muscles are evenly ready for action.

If you play a sport, you should do-warm ups that go with that sport. The same is true for stretching. These types of stretches are known as sports-specific stretches, and they focus on the muscles that are used for your particular sport. For instance, if you play baseball you might focus on your shoulder for throwing or your forearm for batting.

Stretch regularly. To maintain flexibility, you should stretch at least 3 days a week.

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Cooling down


1. how should you cool down ?

2. why stretch when you're cooling down ?

3. why develop the habit of stretching ?

Cooling Down

Your cool-down routine can vary from workout to workout. It should include light aerobic activity and stretching. If you're running at a quick pace, you can slow down to a steady walk to cool down. Cooling down and stretching at the end of a workout help to:

  • slow your heart rate to a normal speed
  • return your breathing to its regular pace
  • avoid stiffness and soreness of the muscles
  • reduce any risk of dizziness and lightheadedness
  • relax the muscles

Whether you are new to working out or have been playing a sport your entire life, adding a good before-and-after routine to your workout will give you the best chance of avoiding injuries and may even help improve your performance.