Cal State LA Administration/Faculty/Staff
Health- and Skill-Related Fitness Octathlon
May 18, 2000, 2:00-5:00 p.m.
WARM-UP (for the Modified Sit- and-Reach Test)
The term "warm-up" may mean different things to different people. For some it means brief stretching, and for others it is vigorous exercise leading to perspiration and breathlessness. There exists no one warm-up routine that serves as the proper preparation for all activities. One needs, therefore, to select and adjust warm-up activities to suit the type of exercise he/she plans to engage in.
The purpose of the warm-up before the Modified Sit- and-Reach Test is to prepare your muscles and joints (lower back, hamsrings, gluteus...) for an all-out static stretch.
You may start with a non-specific or general warm-up. Include light jogging, general calisthenics, strength and stretching exercises at a lower level than your actual working zone.
Following a 2 minute general warm-up, proceed with a specific warm-up. This is the time to perform practice Sit-and-Reach Test trials. Avoid all-out efforts at this stage (on cold days, for high intesity activities, a good combined warm-up could take as long as 30 minutes).
One of the most obvious advantages of a general and specific (formal and informal) warm-up procedure, prior to an exercise session, is the decrease of injury risk--especially during all-out performances. In addition, proper warm-up and stretching will increase the range of movement in joint action, will facilitate muscle strength and/or endurance, will improve skill and coordination, and will help you adjust to variable conditions, such as different surfaces or weather conditions.
The Cool-Down.
The purpose of the cool-down is (1) to help slowly return your heart rate to normal, (2) to help work some of the waste products of physical activity, and (3) to assist venus blood return. Your heart rate should drop below 120 bpm after 5 minutes of cool down. A heart beat of over than 120 bpm 5 minutes after stopping exercise indicates that you have exercised too strenuously. If your heart rate stays above 100 bpm after resting several hours--see your doctor.
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Last Update:
April 18, 2000