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Rachel Wasik

Kalea Kemp
Tamara Towns
Katie Schwebke
Flexibility Project
1. Muscular strength is a measure of how much force your muscles can exert.
2. Muscular endurance is ones ability to produce maximum force for a maximum amount
of time.
3. The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines that help
you set up a workout routine to fit your goals and fitness level.
4. The S.A.I.D. principle is when the body is placed under some form of stress, it starts to
make adaptations that will allow the body to get better at withstanding the stress.

Note: Some body parts did not list any weight used in stretching/flexibility. Therefore some
body parts have two body only exercises, and no weighted ones.

Shoulder Exercises
Name of the Activity/Skill:
Seated Front Deltoid
Dangers: Pull a muscle
Benefits: Stretches shoulders
Muscular Strength: If your partner restrains your hands with harder force, your muscular
strength will increase.
Muscular Endurance: If your partner restrains your hands with smaller force but more
repetitions, your muscular endurance will increase.
Material: Body only, but you need a person to help you.
S.A.I.D.: After completing this exercise several times, your body will become used to the stress
in your shoulders.
ILLUSTRATION

PRIMARY OBJECTIVE - CRITICAL ELEMENTS

Preparatory Phase

1. Sit upright on the floor with your legs


bent, your partner standing behind you.
Stick your arms straight out to your sides,
with your palms facing the ground.
Attempt to move them as far behind you
as possible, as your assistant holds your
wrists. This will be your starting position.

Execution Phase

2. Keeping your elbows straight, attempt to


move your arms to the front, with your
partner gently restraining you to prevent
any actual movement for 10-20 seconds.

Follow Through Phase

3. Now, relax your muscles and allow your


partner to gently increase the stretch on
the shoulders and chest. Hold for 10 to 20
seconds. Repeat for the recommended
amount of times.

Name of the Activity/Skill:


Chair Upper Body Stretch
Dangers:You could pull a muscle.
Benefits: You stretch your shoulders.
Muscular Strength: Muscular strength will increase the farther you stretch.
Muscular Endurance: Muscular endurance will increase with increased time and repetitions.
Material: Body only, but you will need a chair.
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your shoulders.
ILLUSTRATION

PRIMARY OBJECTIVE - CRITICAL ELEMENTS

Preparatory Phase

1. Sit on the edge of a chair, gripping the back


of it.

Execution Phase

2. Straighten your arms, keeping your back


straight, and pull your upper body forward
so you feel a stretch. Hold for 20-30
seconds.

Follow Through Phase

3. Return to step one.

No weight exercise was found for shoulder exercises for stretching/flexibility.

Chest Exercises
Name of the Activity/Skill:
Elbows Back
Dangers: You could pull a muscle.
Benefits: Stretches chest
Muscular Strength:Muscular strength will increase the longer you stretch.
Muscular Endurance: Muscular endurance will increase the longer you stretch.
Material: Body only
S.A.I.D.: After completing this exercise several times, your body will become used to the stress
in your chest.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. Stand up straight.

Execution Phase

Follow Through Phase

2. Place both hands on your lower back, fingers


pointing
downward and elbows out.Then gently pull your
elbows
back aiming to touch them together.

3. Return to a standing position and go back to step

Name of the Activity/Skill:


Dynamic Chest Stretch
Dangers: You could pull a muscle.
Benefits: You stretch your chest.
Muscular Strength: Moving your arms farther back and forth will increase muscular strength.
Muscular Endurance: Moving your arms farther back and forth for a longer time and faster speed
will increase muscular endurance.
Material: Body Only
S.A.I.D.: After completing this exercise several times, your body will become used to the stress
in your chest.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1.Stand with your hands together, arms
extended directly in
front of you. This will be your starting
position.

Execution Phase

2. Keeping your arms straight, quickly move


your arms
back as far as possible and back in again,
similar to an
exaggerated clapping motion.

Follow Through Phase

3. Repeat 5-10 times, increasing speed as you


do so.

No weight exercise was found for chest exercises for stretching/flexibility.

Back Exercises
Name of the Activity/Skill:
Cat Stretch
Dangers: You could pull a muscle.
Benefits: You can stretch your chest.
Muscular Strength: The farther you round in your body, the more muscular strength it will
produce.
Muscular Endurance: The longer you round in your body, the more muscular endurance it will
produce.
Material: Body only
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your back.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. Position yourself on the floor on your hands
and knees.

Execution Phase

2. Pull your belly in and round your spine, lower


back,
shoulders, and neck, letting your head drop.

Follow Through Phase

3. Hold for 15 seconds. Go back to step one and


repeat.

Name of the Activity/Skill:


Superman
Dangers: You could pull a muscle.
Benefits:You stretch your back.
Muscular Strength: Your muscular strength will increase the longer you hold the superman pose.
Muscular Endurance:Your muscular endurance will increase the longer you hold the superman
pose.
Material: Body only
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your back.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. To begin, lie straight and face down on the
floor or exercise mat. Your arms should be
fully extended in front of you. This is the
starting position.

Execution Phase

2. Simultaneously raise your arms, legs, and chest


off of the floor and hold this contraction for 2
seconds. Tip: Squeeze your lower back to get the
best results from this exercise. Remember to
exhale during this movement. Note: When
holding the contracted position, you should look
like superman when he is flying.

Follow Through Phase

3. Slowly begin to lower your arms, legs and


chest back down to the starting position while
inhaling.
Repeat for the recommended amount of
repetitions prescribed in your program.

No weight exercise was found for back exercises for stretching/flexibility.

Biceps Exercises
Name of the Activity/Skill:
Seated Bicep
Dangers: You could pull a muscle.
Benefits: You stretch your biceps
Muscular Strength:
Muscular Endurance:
Material: Need person to help you
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your biceps.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. Sit on the floor with your knees bent and
your partner standing behind you. Extend
your arms straight behind you with your
palms facing each other. Your partner will
hold your wrists for you. This will be the
starting position.

Execution Phase

Follow Through Phase

2. Attempt to flex your elbows, while your


partner prevents any actual movement.

3. After 10-20 seconds, relax your arms


while your partner gently pulls your
wrists up to stretch your biceps. Be sure
to let your partner know when the stretch
is appropriate to prevent injury or
overstretching. Go to step one and repeat.

Name of the Activity/Skill:


Standing Biceps Stretch
Dangers:You could pull a muscle
Benefits: You stretch your biceps
Muscular Strength:
Muscular Endurance:
Material:
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your biceps.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL


ELEMENTS
1. Clasp your hands behind your back
with your palms
together, straighten arms and then
rotate them so your
palms face downward.

Execution Phase

2. Raise your arms up and hold until you


feel a stretch in
your biceps.

Follow Through Phase

3. Return to starting position and repeat.

No weight exercise was found for biceps exercises for stretching/flexibility.

Triceps Exercises
Name of the Activity/Skill:
Overhead Triceps
Dangers: Pull muscle
Benefits: Stretch Triceps
Muscular Strength: If your partner restrains your hands with stronger force, your muscular
endurance will increase.

Muscular Endurance: If your partner restrains your hands with smaller force but more
repetitions, your muscular endurance will increase.
Material: Body only, but you will need a person to help you.
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your triceps.
ILLUSTRATION

PRIMARY OBJECTIVE - CRITICAL ELEMENTS

Preparatory Phase

1. Sit upright on the floor with your partner


behind you. Raise one arm straight up, and flex
the elbow, attempting to touch your hand to
your back. Your partner should hold your
elbow and wrist. This will be your starting
position.

Execution Phase

2. Attempt to extend the arm straight into the air


as your partner prevents you from doing
actually doing so.

Follow Through Phase

3. After 10-20 seconds, relax the arm and allow


your partner to further stretch the tricep by
applying gentle pressure to the wrist. Hold for
10-20 seconds, and then switch sides. Return to

standing position and repeat.

Name of the Activity/Skill:


Tricep Side Stretch
Dangers: You could pull a muscle.
Benefits: You stretch your triceps.
Muscular Strength: The more you bring your arms over your shoulders, the more muscular
strength you will have.
Muscular Endurance:The longer you bring your arms over your shoulders, you will have more
muscular endurance.
Material: Body only
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your triceps.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. Start in a standing position.

Execution Phase

2. Bring right arm across your body and over


your left shoulder, holding your elbow with
your left hand, until you feel a stretch in your
tricep.

Follow Through Phase

3.Then repeat for your other arm. Go back and


repeat.

No weight exercise was found for triceps exercises for stretching/flexibility.

Abdominals Exercises
Name of the Activity/Skill:
Dangers: You could hurt yourself with the weights.
Benefits: You stretch out your abdominals.
Muscular Strength: You can add heavy weights to increase your muscular strength.
Muscular Endurance: You can do a lot of repetitions to increase your muscular endurance.
Material: Weights
S.A.I.D.: After completing this exercise several times, your body will become used to the stress
in your abdominals.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1.Place a loaded barbell on the ground, near the end
of a bench. Kneel with both legs on the bench, and
take a medium to narrow grip on the barbell. This
will be your starting position.

Execution Phase

Follow Through Phase

2. To begin, extend through the hips to slowly roll the


bar forward. As you roll out, flex the shoulder to roll
the bar above your head. Ensure that your arms
remain extended throughout the movement.

3. When the bar has been moved as far forward as


possible, return to the starting position and repeat.

Name of the Activity/Skill:


Cocoon
Dangers: Back Strain
Benefits: You stretch your abdominals.
Muscular Strength: Muscular strength can increase if you hold the starting position and
execution phase for longer amounts of time.
Muscular Endurance: You can increase the amount of repetitions each day you use this exercise
to increase your muscular endurance.
Material: Body only
S.A.I.D.: After completing this exercise several times, your body will become used to the stress
in your abdominals.

ILLUSTRATION
Preparatory Phase

Execution Phase

Follow Through Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1.Begin by lying on your back on the ground.
Your legs should be straight and your arms
extended behind your head. This will be your
starting position.

2.To perform the movement, tuck the knees


toward your chest, rotating your pelvis to lift
your glutes from the floor. As you do so, flex the
spine, bringing your arms back over your head to
perform a simultaneous crunch motion.

3.After a brief pause, return to the starting


position and repeat.

Glutes Exercises
Name of the Activity/Skill:
Barbell Glute Bridge
Dangers: You can hurt yourself with the weights.
Benefits: You stretch out your glutes.
Muscular Strength: You can increase your muscular strength by increasing the weight amount.
Muscular Endurance:You can increase your muscular endurance by increasing your repetitions.
Material: Weights
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your glutes.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. Begin seated on the ground with a loaded
barbell over your legs. Using a fat bar or having
a pad on the bar can greatly reduce the
discomfort caused by this exercise. Roll the bar
so that it is directly above your hips, and lay
down flat on the floor.

Execution Phase

Follow Through Phase

2. Begin the movement by driving through with


your heels, extending your hips vertically
through the bar. Your weight should be
supported by your upper back and the heels of
your feet.

3. Extend as far as possible, then reverse the


motion to return to the starting position and
repeat.

Name of the Activity/Skill:


Seated Glute Stretch
Dangers:You could pull a muscle.
Benefits: You stretch out your glutes.
Muscular Strength: You can increase your muscular endurance by increase the time you hold
your leg.
Muscular Endurance: You can increase your muscular endurance by increasing the amount of
repetitions.
Material: Body only
S.A.I.D.: After completing this exercise several times, your body will become used to the stress
in your glutes.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1.Begin seated on the ground with both legs extended.

Execution Phase

Follow Through Phase

2. Bring your right knee up and over your left leg so


that your right foot is on the ground. Keep the left leg
extended. Hold your right knee with both hands and
pull it into your chest. Hold the stretch for 30
seconds.

3. Repeat with the opposite leg.

Hamstrings Exercises
Name of the Activity/Skill:
90/90 Hamstring
Dangers:You could pull a muscle.
Benefits: You stretch out your hamstrings.
Muscular Strength: You can increase your muscular strength by increasing your holding time or
increase the degree of the angle you lift your leg at.
Muscular Endurance: You can increase your muscular endurance by increasing your repetitions.
Material: Body only.
S.A.I.D.: After completing this exercise several times, your body will become used to the stress
in your hamstrings.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. Lie on your back, with one leg extended
straight out.
With the other leg, bend the hip and knee to 90
degrees. You may brace your leg with your
hands if necessary. This will be your starting
position.

Execution Phase

Follow Through Phase

2. Extend your leg straight into the air,


pausing briefly at the top. Return the leg
to the starting position.

3. Repeat for 10-20 repetitions, and then


switch to the other leg.

Name of the Activity/Skill:


Runner's Stretch
Dangers:You could pull a muscle.
Benefits: You stretch your hamstrings.
Muscular Strength: You can increase your muscular strength by pushing your butt up toward the
ceiling, and then gradually lower it back toward the floor in the execution phase and increase the
time you hold the Runners Stretch position.
Muscular Endurance: You can increase your endurance by increasing your repetitions of this
exercise.
Material: Body only
S.A.I.D.: After completing this exercise several times, your body will become used to the stress
in your hamstrings.
ILLUSTRATION

PRIMARY OBJECTIVE - CRITICAL ELEMENTS

Preparatory Phase

1. It's easiest to get into this stretch if you


start standing up, put one leg behind you,
and slowly lower your torso down to the
floor. Keep the front heel on the floor (if it
lifts up, scoot your other leg further back).

Execution Phase

2. Place your hands on either side of your


front leg. To get more out of this stretch,
push your butt up toward the ceiling, and
then gradually lower it back toward the
floor. You'll Stretch the hip flexor of the
back leg and the hamstring and buttocks of
the front.

Follow Through Phase

3. After you hold this pose, return to the starting


position, but this time for the other leg. Repeat
this process several times.

No weight exercise was found for hamstrings exercises for stretching/flexibility.

Quads Exercises
Name of the Activity/Skill:
All Fours Quad Stretch
Dangers: Pull Muscle
Benefits: Stretches quads
Muscular Strength: Keeping your knee fully flexed for a slightly long time will increase
muscular strength.
Muscular Endurance: Doing reps will build endurance
Material: Body Only
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your quads.
ILLUSTRATION

PRIMARY OBJECTIVE - CRITICAL ELEMENTS

Preparatory Phase

1. Start off on your hands and knees, then


lift your leg off the floor and hold the
foot with your hand.

Execution Phase

Follow Through Phase

2. Use your hand to hold the foot or ankle,


keeping the knee fully flexed, stretching
the quadriceps and hip flexors. On
extending your hips, thrusting them
towards the floor.

Focus 3. Hold for 10-20 seconds and then switch


sides. After, continue to
beginning step again for the other side.
Repeat this whole process
as much as you see fit.

Name of the Activity/Skill:


Barbell Full Squat
Dangers: It could give you permanent back damage
Benefits: You stretch your quads.
Muscular Strength: Heavy weights can be added to increase the muscular strength.
Muscular Endurance: Many repetitions will increase muscular endurance.
Material: Barbell
S.A.I.D.: After completing this exercise several times, your body will become used to the stress
in your quads.
ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. This exercise is best performed inside a squat
rack for safety purposes. To begin, first set the
bar on a rack just above shoulder level. Once the
correct height is chosen and the bar is loaded,
step under the bar and place the back of your
shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side
and lift it off the rack by first pushing with your
legs and at the same time straightening your
torso. Step away from the rack and position your
legs using a shoulder-width medium stance with
the toes slightly pointed out. Keep your head up
at all times and maintain a straight back. This
will be your starting position.

Execution Phase

2. Begin to slowly lower the bar by bending the


knees as you maintain a straight posture with the
head up. Continue down until the angle between
the upper leg and the calves becomes slightly less
than 90-degrees (which is the point in which the
upper legs are below parallel to the floor). Inhale
as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the
front of the knees should make an imaginary
straight line with the toes that is perpendicular to
the front. If your knees are past that imaginary
line (if they are past your toes) then you are
placing undue stress on the knee and the exercise
has been performed incorrectly.

Follow Through Phase

3. Begin to raise the bar as you exhale by pushing


the floor mainly with the middle of your foot as
you straighten the legs again and go back to the
starting position.
Repeat for the recommended amount of
repetitions.

Calves Exercises
Name of the Activity/Skill:
Rear Leg Raises
Dangers: Pull muscle
Benefits: Stretch out calves
Muscular Strength: Increasing the amount you hold your leg in the air will increase muscular
strength.
Muscular Endurance: Increasing your repetitions will increase your muscular endurance.
Material: Body only

S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your calves.
ILLUSTRATION
Preparatory Phase

Execution Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. Place yourself on your hands knees on an
exercise mat. Your head should be looking
forward and the bend of the knees should
create a 90-degree angle between the
hamstrings and the calves. This will be
your starting position.

2. Extend one leg up and behind you. The knee


and hip should both extend. Repeat for 5-10
repetitions, and then switch sides.

Follow Through Phase

3. Lower your leg to the ground after youre done


and repeat.

Name of the Activity/Skill:


Knee Circles
Dangers: Pull a muscle
Benefits: You stretch your calves.
Muscular Strength: Muscular strength will increase if the circular motion becomes wider.
Muscular Endurance:Muscular endurance will increase if you increase your repetitions.
Material: Body only
S.A.I.D.:After completing this exercise several times, your body will become used to the stress
in your calves.

ILLUSTRATION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELEMENTS


1. Stand with your legs together and hands
by your waist.

Execution Phase

Follow Through Phase

1. Now move your knees in a circular


motion as you breathe normally.

1. Repeat for the recommended amount of


repetitions.

No weight exercise was found for calves exercises for stretching/flexibility.


Works Cited
http://generalfitness.tripod.com/id2.html
http://www.bodybuilding.com/fun/a_totw21.htm
http://exercise.about.com/od/weightloss/g/FITTprinciple.htm
http://www.bettermovement.org/2009/0110111/
http://www.bodybuilding.com/exercises/