Answer:
hope this helps
Step-by-step explanation:
Stretching Routine for Flexibility:
1. Quadriceps (Front Thigh Muscles):
Stretch: Standing Quad Stretch
Location: Located in the front of the thighs.
Hold: 30 seconds per leg.
2. Hamstrings (Back of Thigh Muscles):
Stretch: Standing Hamstring Stretch
Location: Located in the back of the thighs.
Hold: 30 seconds per leg.
3. Calves (Gastrocnemius and Soleus Muscles):
Stretch: Standing Calf Stretch
Location: Located in the lower leg, back of the lower leg.
Hold: 30 seconds per leg.
4. Chest (Pectoral Muscles):
Stretch: Standing Chest Stretch
Location: Located in the chest area.
Hold: 30 seconds.
5. Back (Latissimus Dorsi Muscles):
Stretch: Seated Back Stretch
Location: Located in the upper back.
Hold: 30 seconds.
6. Shoulders (Deltoid Muscles):
Stretch: Shoulder Crossbody Stretch
Location: Located in the shoulder area.
Hold: 30 seconds per arm.
7. Hips (Hip Flexor Muscles):
Stretch: Kneeling Hip Flexor Stretch
Location: Located in the front of the hips.
Hold: 30 seconds per leg.
8. Glutes (Gluteus Maximus Muscles):
Stretch: Pigeon Pose
Location: Located in the buttocks area.
Hold: 30 seconds per leg.
For the type of stretching, my person will use static stretching. Static stretching involves slowly stretching a muscle to the point of mild discomfort and holding that position for a specific period of time. It is ideal for increasing flexibility because it helps lengthen and relax the muscles.
Demonstration of FIT Principles over 4 Weeks:
Frequency: The person will perform the stretching routine at least 3 times per week, ideally on non-consecutive days, to allow for recovery and adaptation.
Intensity: The stretches will be performed to a moderate intensity, where a mild discomfort is felt but not to the point of pain. The person will gradually increase the intensity of the stretch by pushing slightly further over time.
Time: Initially, each stretch will be held for 30 seconds. Over the 4-week period, the person will aim to gradually increase the time to 45-60 seconds for each stretch, allowing for further improvement in flexibility.
By following this frequency, intensity, and time progression, the person will adhere to the FIT principles for flexibility training and make consistent progress in their flexibility levels over the 4-week period.