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Now that you have prepared your cardiovascular and muscular components of your fitness plan, we can incorporate flexibility training

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Now that you have prepared your cardiovascular and muscular components of your fitness plan, we can incorporate flexibility training. It is best to plan to incorporate stretching both in the form of dynamic exercises (prior to activity as a warm-up) and in the form of passive (or PNF) stretching (after activity as a cool-down.) Ideally we will choose warm-up exercises that mimic the activity we will perform (for example, a forward lunge dynamic stretch to prepare for a sprint) and cool-down activities that maintain our range of motion in the areas we worked (stretching the chest after push-ups, for example). 

You may want to set a specific goal for flexibility, which should be based on your unique needs. For now, let's look at setting up a general flexibility program. 

Use these two sources to identify stretching exercises. Even if you're currently following your own stretching program, use the two sources below to complete the activity. 

Navigate to a body part in the "Exercise Directory" and look for the "Stretch" category.

Search for the phrase "[body part] stretch"

1. First, looking back at your cardiovascular and muscular fitness plans, determine the days and times you will be stretching. 

("I will plan my stretching for Mondays, Wednesdays, and Fridays after my cardio session...")

2. Next, let's begin by picking 4-6 dynamic stretches that can serve as warm-up. These should mimic the activity that will be performed. 

Use a combination of exercises from the two links provided below. Keep in mind that many stretches can be either dynamic or static, depending on how they are performed. 

3. Now, choose 4-6 static (or PNF) stretches for use after the activity as a cool-down. These should be areas that may need consistent stretching, as well as areas that were heavily utilized during the activity.  

Discussion board:

During our last three classes, we have looked at creating a plan for developing our cardiovascular and muscular fitness. 

However, the demands of daily life can make it challenging to follow a plan and remain diligent in continuing to progress (the concept of overload).

• What are some strategies you have used, or that you might suggest, for keeping up with a fitness plan long-term? 
• How do we avoid fizzling out after a week or two, but instead continue to the four week mark (where major improvements really begin) and out to six weeks, twelve weeks, and beyond? 

Reflection:

1. What will you remember from today's class a year from now?

2. Did today's class clear up any misconceptions about flexibility you had?

3. What concerns or questions about flexibility do you have now?

4. Today you learned about "self-compassion." Does this connect to the idea of flexibility?

5. What connections can you make between the idea of "self-compassion" and any other ideas from earlier in the course? 

6. How effective have your study habits with your other courses been? 

7. What metacognitive strategies might you use to ensure your study time is effective?

8. How prepared do you feel to put what you've learned about personal fitness to use?