Friday, December 3, 2010

How to improve in/out of class

By showing up to class and giving there best effort a student will recieve the proper instructio To improve our scores and maintain increased flexibility. We will be doing a variety of stretches and exercises on a daily basis. All of the stretches that are performed before daily activities are designed to work the muscle groups that will be activated that day. Majority of the stretches will target our legs and mostly are hamstrings. All of our exercises will work to improve muscle strength and endurance and most importantly flexibility, such as body weight squats, lunges, and other dynamic hamstring exercises. One of the units that we will work on in class is a dynamic fitness unit which will last for nearly 3 weeks. The unit will focus on a variety of exercises that can be done in class, at home or any fitness center. There are many ways that a student can improve and maintain outside of physical education class. I created a post entitled Preperation for assessment, in this post there are a few exercises that can be done a few times a week at home to improve and maintain flexibility of the hamstings. Below I will list a few more. 

Crossover Stretch
  1. Stand and cross your right foot in front of your left.
  2. Slowly lower your forehead to your right knee by bending at the waist.
  3. Keep both knees straight.
  4. Hold this position for 10 seconds.
  5. Relax.
  6. Repeat by crossing your left foot in front of your right.

Wall Stretch

  1. Stand one foot from a wall and place your hands on the wall at shoulder height, shoulder-width apart.
  2. Take a step back with one leg while pushing into the wall.
  3. Keep your back straight and press your heels into the floor.
  4. Hold for 10 seconds.
  5. Step forward and repeat with the other leg.

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