Flexibility—normal extensibility of all soft tissue that allows the full range of motion of a joint (benefits: improved posture, reduction of muscle tension)
- Self-myofascial release: self massage with foam rollers that reduce pain in trigger points by focusing on sensory receptors
- Use on calf and quads
- Static stretching: passively taking a muscle to the point of tension and holding for 20-30 seconds
- Use on calf and hamstrings
- Dynamic stretching: uses the force produced by a muscle and the body’s momentum to take a joint through the full range of motion
- Squats and lunges
- Yoga and Pilates
Cardiorespiratory Exercise—system that provides body with oxygen and nutrients, most important component of physical fitness, sustains energy requirements
- Warm-up: prepare the body for physical activity
- Ex: low intensity static stretching and treadmill walking or dynamic stretching mimicking future exercises
- Work out: provides improvement in health and fitness levels based on activity and intensity, use F.I.T.T.E. factors
- Stage 1: beginner/recovery zone (up to 75% max heart rate)
- Stage 2: anaerobic threshold (up to 85% max heart rate)
- Stage 3: peak interval (up to 90% max heart rate)
- Cool down: provides body with smooth transition from workout back to steady state of rest
- Approximately 5-10 minutes of light stretching and low intensity cardio
Strength—ability of neuromuscular system to provide internal tension and exert force against external resistance
- Stabilize—develop proper levels of joint and core stability
- Properly activate the core and improve balance
- Strength—progress to exercises emphasizing heavier weights
- Hypertrophy (increasing muscle mass) and maximal strength
- Incorporate all types of muscle contractions:
- Concentric—shortening, accelerate
- Eccentric—lengthening, slow down
- Isometric—no change in length, stabilize
- Power—ability to generate force quickly, exercises emphasizing speed and explosiveness
- Increase in athletic performance