Post on 19-Nov-2015
description
Name:
Scorecard Athlete
2
fitness Makes it easier to do sports Makes it easier to do activities Makes you more healthy Helps you live longer Makes your life more happy and fun
3
FlexibilityStrengthBalanceAerobic Fitness
Referral to a Physical Therapist Recommended
what I need toimprove
4
stopany exercise if you feel pain!
tellsomeone about the pain!
5
gettingmore flexibleStretching makes you less stiff and soreStretching helps you do better in your sport
Tips for Stretching:Warm up before you stretchSlowly get into positionHold the stretch while you count to 15 or say your name 15 timesDo each stretch 35 times on each side of your body
6
stretching
Repeat times on:
Left side onlyRight side onlyBoth sides Hold each stretch for seconds.
7
Illu
stra
tion
s co
pyri
ght
VH
I 19
99
the hamstring muscles
Repeat times on:
Left side onlyRight side onlyBoth sides Hold each stretch for seconds.
8
Hold each stretch for seconds.
Repeat times on:
Left side onlyRight side onlyBoth sides
stretching
9
Illu
stra
tion
s co
pyri
ght
VH
I 19
99
Repeat times on:
Left side onlyRight side onlyBoth sides Hold each stretch for seconds.
the calf muscles
Repeat times on:
Left side onlyRight side onlyBoth sides Hold each stretch for seconds.
stretching
10
11
Illu
stra
tion
s co
pyri
ght
VH
I 19
99
the hip muscles
Repeat times on:
Left side onlyRight side onlyBoth sides Hold each stretch for seconds.
12
Hold each stretch for seconds.
Repeat times on:
Left side onlyRight side onlyBoth sides
stretching
13
Illu
stra
tion
s co
pyri
ght
VH
I 19
99
the shoulder muscles
Repeat times on:
Left side onlyRight side onlyBoth sides Hold each stretch for seconds.
14
stopany exercise if you feel pain!
tellsomeone about the pain!
15
gettingstrongerExercise makes your muscles stronger and less easily hurtStrength helps you to do better in your sport
Tips for Strengthening:Warm up before you strengthenDo the exercise slowlyMove through full range of motionDo each exercise 1015 times on each side
16
strengthening
Repeat times on:
Left sideRight sideRest, then repeat on other side
17
Illu
stra
tion
s co
pyri
ght
VH
I 19
99
the leg muscles Hip Muscles
Repeat times on:
Left sideRight sideRest, then repeat on other side
18
strengthening
Repeat times on:
Left sideRight sideRest, then repeat on other side
19
Illu
stra
tion
s co
pyri
ght
VH
I 19
99
the leg muscles Knee Muscles
Repeat times on:
Left sideRight sideRest, then repeat on other side
20
Repeat times on:
Left sideRight sideRest, then repeat on other side
strengthening
21
Illu
stra
tion
s co
pyri
ght
VH
I 19
99
the abdominal muscles
Repeat times on:
Left sideRight sideRest, then repeat on other side
22
havingbetter balanceBalance is being able to control your body position while standing or movingBalance helps you do better in your sport
Tips for Balance:Stand or sit in a good position with your body straight and in lineDo the exercise slowlyTry holding this position with:
eyes open, one eye closed and both eyes closed
23
Illu
stra
tion
s co
pyri
ght
VH
I 19
99
improving balance
Narrow the Base Sway Side to Side Sway Back and Forth
24
Up on Heels
improving
Up on Toes
25
Illu
stra
tion
sco
pyri
ght
VH
I19
99
balance
Balloon or Ball Throw Turning with BallTwo Leg Stand on Foam
26
One Leg Up on Toes
improving
One Leg Stand One Leg Stand on Foam
27
Illu
stra
tion
s co
pyri
ght
VH
I 19
99
One Leg SwingMarch in Place
balance
28
havingmore energyAerobic Fitness means you have energy for your sports and activitiesAerobic Fitness helps you do better in your sport
Tips for Aerobic Exercise:Pick one or two exercises that you like to doDo the exercise at least five days a weekExercise hard, but so you can still talkDo a total of 60 minutes of exercise each day you can add
up two or more short periods of exercise during the day.
29
Illu
stra
tion
s by
Kev
in C
had
wic
k
aerobics
Walking Running Hiking
30
aerobics
JudoBiking Swimming
31
Illu
stra
tion
s by
Kev
in C
had
wic
k
Kayaking or RowingWorking in the Garden
aerobics
32
Dancing
aerobics
SleddingSkating
33
Illu
stra
tion
s by
Kev
in C
had
wic
k
Weight Lifting Wheel Running
aerobics
34
Seated CyclingArm Cycling
aerobics
35
Illu
stra
tion
sco
pyri
ght
VH
I19
99
have fungetting fit!
HAFF_4 10/06Developed for Special Olympics by the America Physical Therapy Association
+1 (202) 6283630 www.specialolympics.org