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Unformatted text preview: 59 Lab 3B The Warm-Up and Cool-Down Name Section Date Purpose: To familiarize you with a sample group of warm-up and cool-down exercises Procedures 1. Perform a 2- to 5-minute cardiovascular warm-up (walk, jog, slow jump rope, swim). 2. Perform the exercises in Chart 1, including the alternative exercises, on the back of this lab page three times each. Hold the stretch for 15 to 30 seconds. 3. Complete the Results section below and answer the questions in the Conclusions and Implications section. Results: In the following, put an X over the circle that represents the amount of tightness you felt when performing each of the stretching warm-up and cool-down exercises. Tightness indicates that you may have shortness of a spe- cific muscle group and that stretching exercises at times other than the warm-up or cool-down are needed. Amount of Tightness None Moderate Severe Calf stretch Hamstring stretch Leg hug Sitting side stretch Zipper Alternative Exercises Side stretch One-leg stretch Hip and thigh stretch L a b 3 B T h e W a r m- U p a n d C o o l- D o w n Conclusions and Implications: In several sentences, discuss the warm-up and cool-down. Include in the discus- sion your feelings about the adequacy of the warm-up and cool-down for you personally. Those who plan to do vigor- ous sports will need to supplement this group of exercises. 60 L a b 3 B T h e W a r m- U p a n d C o o l- D o w n Chart 1 Sample warm-up and cool-down exercises The exercises shown here can be used before a moderate workout as a warm-up or after a workout as a cool-down. Perform The exercises shown here can be used before a moderate workout as a warm-up or after a workout as a cool-down....
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- Spring '11