Active Recreation (FITNESS)

 is the ability to be physically active, to move and respond to the

environment.

According to the Centers for Disease Control and Prevention (CDC), physical
fitness is defined as 'the ability to carry out daily tasks with vigor and alertness,
without undue fatigue, and with ample energy to enjoy leisure-time pursuits and
respond to emergencies.'

According to the United States Department of Health and Human Services,

physical fitness is defined as "a set of attributes that people have or achieve that
relates to the ability to perform physical activity."

Basic Stretching and Warm – up

 generally consists of a gradual increase in intensity in physical activity (a
"pulse raiser"), joint mobility exercise, and stretching, followed by the
activity.

The Warming Effect

An effective warm-up exercise should:
 Increase blood flow to the muscles; 9 Increase muscle elasticity;
 Gently raise heart rate;
 Increase mental alertness; and,
 Increase core body temperature.

a. Neck Stretch
• Bend your head forward and slightly to the
right.
• With your right hand, gently pull your head
downward to stretch your neck.
• Hold for about 16 counts. Repeat on the
opposite side.

b. Shoulder Rolls
• Stand in upright position. Roll shoulders in
circular motion forward to backward.

c. Side Arm Stretch

• Stand in upright position. Extend the right
arm to the left. Use the left arm/hand to gently push the right
arm towards the body to straighten and stretch it. Hold the
stretch for 16 counts. Repeat on left arm.

d. Tricep Stretch
• Extend one hand down the center of your
back, fingers pointing downward.
• Use the other hand to grasp the elbow and
stretch your tricep muscle.
• Hold the stretch for 16 counts. Repeat on the
opposite arm.
e. Hamstring Stretch
• Stand with your feet shoulder-width apart,
one foot extended half a step forward.
• Keeping the front leg straight, bend your rear
leg, resting both hands on the bent thigh.
• Stretch the hamstring muscles. Hold the stretch for
16 counts. Repeat on the opposite
leg.

f. Quadricep Stretch
• Stand near a wall or a piece of sturdy exercise
equipment for support.
• Grasp your ankle and gently pull your heel
up and back until you feel a stretch in front of
your thigh.
• Hold for about 16 counts. Switch legs and
repeat.

g. Outer Thigh Stretch

• Sit on the floor. Extend your legs in front of
your body.
• Bend right knee, cross right foot over left
knee and place on the floor.
• Place left elbow on right knee.
• Keep abdominal muscles tight and back
straight. Keep shoulders back and chin up.
• Place right arm behind your right hip on floor
for support.
• Gently twist waist and shoulders to the right,
looking behind the right shoulder.
• Feel the stretch in the right outer thigh.
• Inhale (breathe in) through your nose, and
exhale (breathe out) through your mouth, as
you complete this stretch.
• Hold this stretch for 16 counts.
• Repeat on the opposite side to stretch your
left outer thigh.

h. Inner Thigh Stretch

• Stand upright, with both feet facing forward,
double shoulder-width apart.
• Place your hands on your hips, in order to
keep your back straight, slowly exhale, taking
your body weight across to one side.
• Avoid leaning forward, or taking the knee of the
bent leg over your toes. As you increase the
stretch, the foot of the bent leg should
point slightly outward.
• Repeat on the opposite side.
i. Calf Stretch
• Begin this calf stretch with your hands against
the wall and your leg to be stretched behind
you.
• Keep your heel down, knee straight and feet
pointing forwards. Gently lunge forwards until you feel
a stretch in the back of your calf or knee.
• Hold for 16 counts and repeat with the other leg.

j. Knee Bends/Squat
• Plant your feet flat on the ground, about
shoulder-width apart.
• Point your feet slightly outward, not straight
ahead.
• Look straight ahead. Bend your knees as if
you were going to sit back in a chair, keeping
your heels on the floor.
• Never let your knees extend beyond your
toes.
• Pull in your abdominal muscles and keep
your lower back in a near neutral position (a
slightly arched back might be unavoidable).
• In a controlled manner slowly lower yourself down so
that your upper legs are nearly parallel with the floor.
Extend your arms for
balance.

Other Warm-Up Exercises:

a. Hip Circles
b. Alternate Cross Kicks Front c. March on the Spot
d. March Feet Apart
e. Knee Lifts
f. Alternate Toe Touches Side g. Waist Turns
i. Jumping Jacks
j. Breathing Exercises
k. Alternate Reach Up
l. Lower Back Stretch
m. Shin Stretch