Benefits
Muscle Groups
Types of Stretching
Muscular Training
Stretching Training
100
This allows you to rotate your arms as you swim across a pool, scratch an itch on your back, and throw a football.
What is Range of Motion?
100
Front of upper leg.
What are quadriceps?
100
This is the most common form of stretching.
What is static?
100
Leg Lifts, Bicycles all improve...?
What are abdominals?
100
Lie on your right side with the right arm extended and head resting on your arm as a sort of pillow. Tighten your abdominal muscles to hold your torso still. Bring the left ankle back towards the buttocks. Reach back with the left hand and gently hold the ankle (your left knee should be parallel to the floor). Press the front of the hip forward. At the point of a mild stretch, hold for a minimum of 20 seconds. Repeat two times lying on both the right and left sides for a total of four repetitions.
What is a Lying Quad Stretch?
200
This provides increased blood flow to various parts of the body and helps your body recover after physical exertion.
What is Improved Circulation
200
Chest
What is pectoralis?
200
This form of stretching requires a partner to help you hold the stretch.
What is Isostatic?
200
Bench presses and push ups improve...?
What is pectoralis?
200
While sitting on the floor, extend the right leg in front of you while at the same time bending your left leg so that the sole of your left shoe rests lightly against the inside of your right knee. Slowly lean forward to touch your right fingers to your shin, ankle, and toes in that order. If you feel any discomfort while reaching to one of those body parts, stop and go back to the previous body part and complete the stretch by holding that position for a minimum of 20 seconds. If you are very flexible and touching your toes does not give you a feeling of a complete stretch then slowly lower your face so as to touch your nose to the right knee while holding your toes with the right hand. Repeat two times extending both the right and left leg for a total of four repetitions.
What is a Modified Hurdler's Stretch?
300
This helps us relax our muscles and minds.
What is stretching?
300
Back of upper leg.
What are hamstrings?
300
Involves taking a limb (shoulder, leg, hip, etc.) and moving it back and forth or side to side eight to15 times using gradual and controlled movement.
What is Dynamic?
300
Dead rows and shoulder shrugs improve....?
What is trapezius?
300
Stand up straight with your feet slightly wider than shoulder-width apart. Allow your knees to be slightly bent. Interlock your fingers and push your hands as far away from your chest as possible, palms facing outward. Allow your upper back to relax. You should be able to feel this stretch in between the shoulder blades. Hold this position with your arms extended in front of you for a minimum of 20 seconds. Repeat two times.
What is the Upper Back and Torso Stretch?
400
This helps us perform physical activities for longer periods of time.
What is muscular endurance?
400
Lower back.
What are Latisimus Dorsi?
400
Stretching involves bobbing, bouncing, and jerky movements that use the body’s momentum and weight to stretch the muscle.
What is Ballistic?
400
These exercises improve strength in your Latisimus Dorsi.
What are pull ups or dead lifts. (Either or)
400
Place your left heel on a step with your knee slightly bent. Lean forward and grasp your left toe with your left hand. Your right knee should be slightly bent and your back should be straight. Support your weight on the right leg and place your right hand on the right quad. Lift your left toes toward the knee keeping the knee slightly bent. At the point of a mild stretch, hold for a minimum of 20 seconds. Repeat two times placing both the right and left heel on the step for a total of four repetitions.
What is a calf stretch?
500
This allows you to apply maximum force against a resistance and be less fatigued.
What is muscular strength?
500
Calf muscles.
What is Gastrocnemius?
500
The joint is often extended beyond a safe range of motion. It is not recommended that you perform this stretch due to increased risk of injury.
What is Isostatic?
500
These exercises all improve your biceps. (Name TWO)
What are bicep curls and dumbbell curls?
500
These are the steps to a lower back stretch.
What is lying on your back, pull both knees to your chest while simultaneously lifting your head just off the floor until you reach a comfortable stretch in a balled-up position? (or something to this extent.)
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