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Lab 5 2 creating a personalized program for developing flexibility

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The document outlines a personalized program for developing flexibility, emphasizing the importance of setting specific and measurable goals. It provides guidelines on frequency, intensity, and duration of stretching exercises, along with a chart to monitor progress. The exercises target various body areas and are designed to be performed 2-7 days a week, focusing on achieving mild discomfort rather than pain.

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What are the principles of a flexibility training program?

The principles of flexibility - progressive overload, specificity, reversibility, individual differences, and balance - need to be taken into consideration. Static stretching can help alleviate soreness and greatly improve flexibility. Remember to be safe when introducing stretching into your routine.

How do you create a flexibility program?

Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groupsneck, shoulders, chest, trunk, lower back, hips, legs, and anklesat least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise.

How do you structure flexibility training?

(Two minutes is the threshold, so 3 minutes is a good target.) For example, if your goal is the front splits, you might structure the bulk of your stretching session like this: Hip Flexors: 3 sets of 1 minute (per side) = 3 minutes per side. Hamstrings: 3 sets of 1 minute (per side) = 3 minutes per side.

What is the 4 week flexibility training program?

How they should be done. 1 Neck. Stand in a relaxed position. 2 Shoulders. Stand in a relaxed position with feet shoulder-width apart. 3 Overhead triceps. Stand in a relaxed position. 4 Calf. Step forward into a gentle lunge, keeping back leg straight. 5 Butterfly. 6 Hamstring. 7 Lower back. 8 Glute stretch.

When designing a flexibility program what are some things to consider?

When designing a flexibility program use the FITT Principle (Frequency, Intensity, Time and Type). Your flexibility program should include multiple stretching exercises that target all major joints, including the neck, shoulders, elbows, wrists, trunk, hips, knees, and ankles.

What are 5 activities that improve flexibility?

How to improve your strength and flexibility lifting weights. working with resistance bands. heavy gardening, such as digging and shovelling. climbing stairs. hill walking. cycling. dance. push-ups, sit-ups and squats.

How do you develop self flexibility?

Perform static stretching after activity. Your muscles will be warm and more pliable after a workout so this is the perfect time to hold a stretch. Extend a muscle or a group of muscles to the farthest point you can without pain and hold the stretch for at least 20 seconds. Repeat 2-4 times.

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What are the principles of a flexibility training program?

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How do you structure flexibility training?

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When designing a flexibility program what are some things to consider?

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What are 5 activities that improve flexibility?

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Get the up-to-date lab 5 2 creating a personalized program for developing flexibility 2025 now

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The easiest way to edit Lab 5 2 creating a personalized program for developing flexibility in PDF format online

See more lab 5 2 creating a personalized program for developing flexibility versions

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Got questions?

What are the principles of a flexibility training program?

How do you create a flexibility program?

How do you structure flexibility training?

What is the 4 week flexibility training program?

When designing a flexibility program what are some things to consider?

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What are 5 activities that improve flexibility?

How do you develop self flexibility?

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