Brandon Gentry

HLSC 3505

Application Activity 1 – Warm Up/Cool Down

Case 1 Brenda-

General Warm Up (Phase 1)

 Slow Jogging in Place for 1 Minute

 Jumping Jacks for 30 Seconds

Muscle Group Specific Warm Up (Phase 2)

 Lateral Lunges for 30 Seconds to the Left and 30 Seconds to the Right

 Rotational Lunges for 30 Seconds using the Left Leg and 30 Seconds using the Right Leg

Movement Specific Warm Up (Phase 3)

 2 Sets of Normal Squats for 30 Seconds

 Slide Squats for 30 Seconds

Cool Down

 Walking for 2 Minutes

 Arm Circles for 30 Seconds Forward and for 30 Seconds Backwards

 Leg Swings for 30 Seconds with the Left Leg and 30 Seconds with the Right Leg

 Knee to Chest for 30 Seconds with the Left Leg and 30 Seconds with the Right Leg
Case 2 Mark-

General Warm Up (Phase 1)

 Marching for 1 Minute

 Shuffling for 30 Seconds

Muscle Group Specific Warm Up (Phase 2)

 Hip Opener for 30 Seconds using the Left Leg and 30 Seconds using the Right Leg

 Frankenstein Walk for 30 Seconds using the Left Leg and 30 Seconds using the Right

Leg

Movement Specific Warm Up (Phase 3)

 Jogging for 1 Minute and 30 Seconds

Cool Down

 Walking for 2 Minutes

 Dynamic Side Lunges for 30 Seconds with the Left Leg and 30 Seconds with the Right

Leg

 Leg Swings for 30 Seconds with the Left Leg and 30 Seconds with the Right Leg

 Knee to Chest for 30 Seconds with the Left Leg and 30 Seconds with the Right Leg