The Warm-up and Cool-down

PURPOSE

The purpose of this lab is to familiarize you with a sample group of exercises that can be used as a warm-up or cool-down for aerobic types of workout.

PROCEDURE

Perform the exercises entitled, "A Sample Warm-up and Cool-down for an Aerobic Workout" on the next page.

RESULTS

1. In which of the stretches did you feel the most tightness? Check the amount of "tightness" you felt for each stretch exercise (on the chart below).
   
   

   	None	Moderate	Severe
   Calf stretcher
   Back-saver toe touch
   Leg hug
   Side stretch
   Zipper

   
   
   
2. Did you notice an increase in heart rate during the cardiovascular warm-up?

CONCLUSIONS AND IMPLICATIONS

In several sentences, discuss the sample warm-up. Include a discussion of whether the warm-up is adequate for you (if so give reasons) or whether you would have to supplement the warm-up with additional exercises (if so what exercises would you add and why). Note: Those who plan sports and/or other more vigorous physical activities will need to include activities to warm-up the specific muscle groups to be used.

A Sample Warm-up and Cool-down for an Aerobic Workout

The exercises shown here can be used before a moderate aerobic workout as a warm-up, or after a workout as a cool-down. Perform these exercises slowly. Do not bounce or jerk against the muscle. Hold each stretch for at least ten seconds. Perform each exercise at least once and up to three times.

3.2 Calf stretcher for (1) gastrocnemius and (2) soleus

Face a wall with your feet two or three feet away. Step forward on left foot to allow both hands to touch the wall. Keep the heel of your right foot on the ground, toe turned in slightly, knee straight, and buttocks tucked in. Lean forward, (1) bending your front knee and arms and allowing your head to move nearer the wall. (2) Bend right knee, keeping heel on floor. Hold. Repeat with the other leg.

3.3 Back-saver toe touch (for hamstrings)

Sit on the floor. Extend one leg and bend the other knee, placing the foot flat on the floor. Bend at the hip and reach forward with both hands. Grasp one foot, ankle, or calf, depending upon how far you can reach. Pull forward with your arms trying to touch your head to your knee. Keep your knee relatively straight. Hold. Repeat with the opposite leg.

3.4 Leg hug (for the hip and back extensors)

Lie on your back. Bend one leg and grasp your thigh under the knee. Hut it to your chest. Keep the other leg straight and on the floor. Hold. Repeat with the opposite leg.

3.5 Side stretch

With the feet apart approximately shoulder width, lean to one side. Reach down with the arm on that side and reach up over your head with the opposite arm. Let your body weight stretch the muscles as you lean sideward. Do not twist or arch the back. Hold. Repeat to the other side.

3.6 Zipper (for triceps and lower "pecs")

Lift right arm and reach behind head and down the spine (as if pulling up a zipper). With the left hand, push down on right elbow and hold. Reverse arm position and repeat.

3.7 The cardiovascular warm-up

Before you perform a vigorous workout, walk or jog slowly for two minutes. After exercise, do the same.