Student Name: Anna Kvitek

Stretching Activity Log

Procedures

1. Perform a cardiovascular warm-up for 5 minutes (walk, jog, jump rope, swim, bike)
2. You will next perform the stretches listed before. You will hold each stretch for 30 seconds with
30 seconds rest in between. You will perform each stretch 3 times.
3. Place an “X” in the box that best relates to the amount of tightness you felt during each of the
stretches listed.
4. Visit the following link to learn how to perform each of the stretches.
http://www.mayoclinic.org/healthy-living/fitness/multimedia/stretching/sls-20076840
5. Should you have any questions about any of these stretches, please contact your instructor
BEFORE submitting your assignment.

Amount of Tightness Felt During Stretch

None Moderate Severe

Calf Stretch X
Hamstring Stretch X
Knee to chest stretch X
Quadricep Stretch X
Shoulder Stretch X
Neck Stretch X

Now that you have performed each of the stretches 3 times, please discuss your experience. What
muscles do you feel need the most work? Which do you feel need the least? What do you plan on doing
in the future to work on the muscles that you feel are the weakest? Please make sure you are thorough
and specific with your answers. (10 points)

I feel that my legs (specifically my hips) need the most work. The shoulder, neck, calf,
hamstring, and quadricep muscles need the least work because I didn't feel any pain
while I was stretching them. I plan on stretching them out before a workout as well as
after to increase my flexibility and ROM. For the muscles I feel are weakest I plan on
doing a slight warmup of jogging, then stretch, and then use some strengthening
exercises to build them up.