Lesson Created By: Lois Mauch
HealthFirst Trainer
Fargo, ND

LESSON TITLE: Flexibility Lesson Plan
Lesson #32
Grade Level Appropriateness: 6-8

FLEXIBILITY TASK FORM

Teach your students about the flexibility assessment HealthFirst has to offer on the TriFIT 600 System. Talk about the F.I.T. Principle and how it applies to flexibility.

"F" Frequency-stretch daily or at least three days per week.

"I" Intensity-stretch muscles beyond their full range of motion.

"T" Time-beginners: hold the stretch for 15-20 seconds, Advanced does three

sets of 10-12 repetitions.

Set up eight stations with task cards and information about the muscle or muscle fiber at each station. Each student completes their task card by answering the questions given at the stations. Students should read and complete the task at each station rotating through each of the stations. The second time through the circuit have your students focus on stretching the primary muscle. When the students come to the TriFIT 600 station, they perform the flexibility assessment. Have the encyclopedia on flexibility from the TriFIT 600 posted by the computer for students to read while they are waiting. The second time to the TriFIT 600 they should note an improvement in their flexibility assessment. Reinforce the fact that flexibility is one of the easiest fitness assessments to improve. Remember that you should always stretch all muscle groups beyond their full range of motion for the greatest benefit.

STATIONS:

  1. Biceps

    2. Stretch-Hold your arm out in front of you and grasp the corner of the gym at shoulder height. Turn your body away from the corner. Feel the stretch in the Biceps. Switch arms.

    Task-For you to complete any movement, you must use your muscles. Muscles are attached to your bones and move the parts of your body. Movement occurs when a muscle pulls on a bone to which it is attached. Using your biceps moves what part of your body and how? _________________________(forearm in an upward movement)

  2. Triceps

    3. Stretch-Lift your arm and place you hand on the middle of your back. Your elbow should be facing upward towards the ceiling. Pull on your elbow to feel the stretch of the triceps muscle. Switch arms.

    Task-When your muscle contracts, it shortens, and when a muscle relaxes, it lengthens. Muscles are placed in pairs.

    What is the pair to the Tricep muscle? _________________________(biceps)

  3. Latissimus Dorsi

    4. Stretch-Go to your hands and knees and round your back like you might see a kitten do when it is stretching after a nap.

    Task-What causes your bones to move? _____________________(when one muscle contract and the other relaxes.)

  4. Pectorals

    5. Stretch-Have a partner holds your wrists and slowly brings your hands together behind you until you say "hold".

    Task-There are 600 different muscles in your body. You must exercise your muscles for them to be heard and strong. Name an exercise that could be used to develop strength for the Pectorals____________________(bench press)

  5. Quadriceps

    6. Stretch-While standing hold one ankle in your hand pointing your knee to the ground.

    Task-There are three important aspects of musculoskeletal fitness. They are muscular strength, muscular endurance, and what? __________________(flexibility)

  6. Hamstrings

    7. Stretch-While sitting on the floor with your legs in front of you reach for your toes. Go as far as you can until you start to fill the hamstrings pull. Hold

    Task-Read this while you stretch. Be prepared to answer a question about it when you see your instructor at the TriFIT 600 station.

    Without good flexibility, certain disorders such as bad posture, back problems and injuries to muscles and ligaments can occur. The flexibility assessment for the hamstrings is done on the TriFIT 600 system. This is a very important assessment because if your hamstring muscles are tight and not stretched properly, your pelvic bones are tilted improperly. This may cause low back pain. Did you know that lower back pain is the most common reason adults miss work in our country?

  7. Abdominal

    8. Stretch-Lay on the large exercise ball with your abdominal facing up. Roll on the ball feeling the stretch in your abdominal.

    Task-What three factors affect flexibility? _________________(age, activity level and genetics)

  8. The TriFIT 600 System

Stretch-Perform the flexibility assessment

Task-Turn in your task sheet. The second time you go around the circuit be sure to focus on stretching really well. When you return, you should see a slight improvement in your flexibility.

My Flexibility Goal:

_____________________________________________________________

_____________________________________________________________