Physical education

Why stretch ?
● Muscles do one thing , and one thing only : contract . That is how they work . All muscles
cross over at least one joint , ( sometimes two ) and the action of contracting a muscle
causes that joint to move . Here’s a good example : your quadriceps ( thigh ) muscle
originates from the front of your hip ( the anterior superior iliac spine , for the technically
curious ) . It crosses over your knee joint , and inserts ( as a tendon , since tendons are
how muscles attach to bone ) , to your shin bone ( tibia ) . The action of contracting your
quadriceps muscle moves your lower leg forward

Getting In Shape (GIS)

Getting in shape means different things to different people . For one person , it might mean the
ability to run 5 miles . For another , it might mean the ability to lift 150 pounds or to do the splits .
However , fitness is not limited to a physical skill here or there . Fitness encompassess your
whole body and has five components , or parts :
1. Cardiorespiratory endurance
2. Muscular strength
3. Muscular endurance
4. Flexibility

1. Getting In Shape = GIS

2. 5 fitness components :
1. Cardiorespiratory endurance
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition

3. Respiratory = breathing
4. Endurance = being able to keep going even when it is hard
5. Aero = air
6. Obic = life
7. Cardio = heart
8. Cardiorespiratory endurance = the ability of the circulatory & respiratory systems to
supply oxygen during sustained physical activity
9. How long do I need to do the physical activity in order to work my cardio ? At least 20
minutes
10. Flexibility - the ability to bend and move the joints through the full range of motion
11. How long do I need to stretch in order to stretch my muscles properly ? At least 30
seconds
12. Does stretching help minimize or prevent injuries ? Yes
13. Does stretching relax your body ? Yes
14. FITT

F Frequency is how often you will perform physical activity

I Intensity is how hard you will perform physical activities
T Time is how long you will perform physical activities
T Type is the kind of physical activities you will perform to develop a fitness component
or obtain a specific benefit

15. Static stretching - a stretch is held in a challenging but comfortable position for a period
of time , usually somewhere between 30 to 60 seconds
16. Dynamic stretching - a stretch is performed by moving through a challenging but
comfortable range of motion repeatedly , usually 10 to 12 times
17. Passive stretching means you’re using some sort of outside assistance to help you
achieve a stretch . ( This assistance could be your body weight , a strap , leverage ,
gravity , another person , or a stretching device )
18. Active stretching means you’re stretching a muscle by actively contracting the muscle in
opposition to the one you’re stretching . You do not use your body weight , a strap ,
leverage , gravity , another person , or a stretching device . With active stretching , you
relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the
stretch .
19. Ligament - a short band of tough , flexible fibrous connective tissue which connects two
bones or cartilages or holds together a joint ( Bone to bone )
20. Tendon - a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle
to a bone ( Muscle to bone )
21. Cartilage - a flexible connective tissue that keeps joint motion fluid by coating the
surfaces of the bones in our joints and by cushioning bones against impacts