Stretching Alex Choi Lifetime To: Mr. Domingo Why is stretching our body before going out for a workout, or doing a sport so important to us? Stretching decreases the amount of soreness after the exercise, also improves circulation for a better performance, improves ability to relax, etc. Stretching is a benefactor in all kind of sports because it is the best way to prevent cramps, muscle disorders, etc. Stretching is always done in warm ups, cool downs, and for people who can’t do excessive exercises. Most professional players such as Cristiano Ronaldo start warming up their bodies every single day by stretching properly.
The aerobic exercises are where I will be able to control my current weight. When following my strength training program I will be engaged in the anaerobic system. This will add metabolic changes throughout the strength training session. * Aerobic Power * I will jog for 45 minutes for a total of 225 minutes per week. This will include a 45 minute strength training session.
If you decide to choose the strength building workout, you will be trying to increase how much overall weight your muscles can lift in one rep. This workout involves very high weight, with very low repetitions. You will have to make sure that you incorporate a warm up week, since it is even more important due to the higher chance of injury that comes with lifting higher weights. If you decide that you would like to take part in the first workout, you must incorporate the slow twitch cardio workout to support fatigue prevention. If you decide that you would like to take part in either of the last two workouts, you will want to take part in the fast twitch cardio workout to support muscle strength and
The 3 days workout schedule alternates from week to week which allows for ample muscle and strength recovery for your legs. This is extremely important in building the strength required for giving you the lift you need. WORKOUT CHART (CHANGE) The Air Alert III workout chart will provide you with 2 charts. You will notice that the odd numbered weeks and the even numbered weeks instrict the same order sequence for each exercise, but that the actual days of the week are different. Do the workout exactly as prescribed on the days designed for the respective week.
3.Why is the cool-down phase of your training program important? Cooling down reduces the risk of injury and promotes flexibility. 4.Identify areas of your body in which you have experienced muscle soreness due to vigorous activity. My legs and back. 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.
Each day is started by an appropriate warm up and finished with a warm down. The warm up is to prepare the body for training; enabling the athlete to perform at their optimal performance. The benefits of a warm up include increasing blood flow to the heart and muscles, increase in heart rate, increase in muscle elasticity and it prevents injuries. A warm down is an essential part of any fitness program. Following a training session a good warm down assists the speed of recovery by helping to remove lactic acid, preventing injuries and reducing muscle soreness.
During physical training, I gain strength and learn more about how to maintain healthy lifestyles. It also teaches me about proper diets as well. JROTC help me feel better about myself both physical and mentally. In conclusion, JROTC teaches me how lead and cooperates with others, builds self-esteem, teaches of healthy lifestyles. Now in my third year in JROTC, I realize that JROTC taught me a valuable and lifelong skill that I may use
I know how to stretch properly before running. I am currently able to run a 5K with 6 walking breaks if I time my running correctly. I need to increase my knowledge of running technique. 3. Benefits of your goal: I will be able to run 5Ks with my aunt and with my friends at Disney!
Five Components of Health Related Fitness Table Complete the table below. The first row has been filled in for you as an example. Components of Physical Fitness | Description | How to Incorporate in Your Life | Benefit(s) | Cardiorespiratory Fitness | Being able to exercise at a moderate to high intensity for a long period of time | Walk 2 miles at a brisk pace every day. | Reduced the risk of heart disease, hypertension, and high cholesterol. | Muscular Strength | The amount of force your muscles can exert against resistance.
Regardless of timing, flexibility routines are best performed in a “state of relaxation” and preferably when the muscles being stretched are “warm” from activity. To improve flexibility, the muscles and tendons about a particular joint must be challenged to beyond their normal movement patterns. Create a routine that will help you challenge your muscles. "Dynamic stretching is a routine in which momentum and muscular effort are used to elongate muscles at the end of a range of motion. " (Joe Vennare, pg 2)The goal of dynamic stretching is to gradually increase your heart rate and elevate your core temperature before you workout.