2-3 Creating a Flexibility Program Activity

Now that you have prepared your cardiovascular and muscular components of your fitness plan, we can incorporate flexibility training. It is best to plan to incorporate stretching both in the form of dynamic exercises (prior to activity as a warm-up) and in the form of passive (or PNF) stretching (after activity as a cool-down.) Ideally we will choose warm-up exercises that mimic the activity we will perform (for example, a forward lunge dynamic stretch to prepare for a sprint) and cool-down activities that maintain our range of motion in the areas we worked (stretching the chest after push-ups, for example).

You may want to set a specific goal for flexibility, which should be based on your unique needs. For now, let’s look at setting up a general flexibility program.

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1. First, looking back at your cardiovascular and muscular fitness plans, determine the days and times you will be stretching.

(“I will plan my stretching for Mondays, Wednesdays, and Fridays after my cardio session…”)

2. Next, let’s begin by picking 4-6 dynamic stretches that can serve as warm-up. These should mimic the activity that will be performed.

Use a combination of exercises from the two links provided below. Keep in mind that many stretches can be either dynamic or static, depending on how they are performed.

https://exrx.net/ExInfo/Stretching (Hint: Navigate to a body part in the “Exercise Directory” and look for the “Stretch” category)

https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/ (Hint: Search for the phrase “[body part] stretch”

3. Now, choose 4-6 static (or PNF) stretches for use after the activity as a cool-down. These should be areas that may need consistent stretching, as well as areas that were heavily utilized during the activity.

https://exrx.net/ExInfo/Stretching (Hint: Navigate to a body part in the “Exercise Directory” and look for the “Stretch” category)

https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/ (Hint: Search for the phrase “[body part] stretch”

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