Physical Education

Unit Preparation Guide

UNIT or ACTIVITY: ______________________________________

Students Name: __________________________________________

HISTORY or BACKGROUND OF THE ACTIVITY OR SPORT:

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle
group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity
and achieve comfortable muscle tone. The result is a feeling of increased muscle control,
flexibility, and range of motion. Stretching is also used therapeutically to alleviate
cramps.
In its most basic form, stretching is a natural and instinctive activity; it is performed by
humans and many other animals. It can be accompanied by yawning. Stretching often
occurs instinctively after waking from sleep, after long periods of inactivity, or after
exiting confined spaces and areas.
Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is
common for athletes to stretch before and after exercise in order to reduce risk of injury
and increase performance.

ETIQUETTE:

SAFETY:
1) See a physician and take a medical exam before beginning a stretching program.
2) Don't stretch immediately before eating.
3) Wear loose and comfortable clothing.

4) Work on a non skid surface -- preferably a firm mat.

5) Warm up prior to stretching (e.g., easy jogging).
6) Move slowly and smoothly into the stretch.
7) Use proper mechanics and concentrate on correct alignment.
8) Breathe normally and freely, accentuating your exhalation when you move deeper into
a stretch.
9) Hold a stretch for 20 seconds to 1 minute and relax.
10) Don't strain or force a joint beyond its normal range of motion.
11) Come out of the stretch as easily as you went into it.
12) Check that all equipment is in a safe condition before use.
13) Check that there is adequate space and that no one is likely to get in the way.
14) Use a spotter.

EQUIPMENT NEEDED:
Mats, belts, rollers, comfortable clothing
RULES:

PLAYING AREA DIMENSIONS or MARKINGS:

5 MULTIPLE CHOICE TEST QUESTIONS FOR THIS SPORT:

How long should you hold stretches?

A) 5 seconds
B) 10 seconds
C) 20 seconds
D) 30 seconds
Static stretching is the most important form of stretching
True
False
Does flexibility help with weight lifting?
A yes
E) no
When should stretching occur?
A before the workout
F) in the middle of the workout
G) at the end of the workout
H) both a and c
Are there rules to stretching?
A yes
I) no