Scribd
Upload
78 views

Planning A Flexibilty Program Lab 5.3 - Braelyn Anderson PDF

The document outlines a lab assignment for creating a personal flexibility program. It instructs students to set short-term and long-term flexibility and back health goals, design a flexibility program by selecting stretches and determining the frequency, duration, and number of repetitions of each, and create a log to track progress over time. Students are asked to re-evaluate their goals and programs at the end to assess success and make improvements.

Uploaded by

Braelyn Anderson
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
78 views

Planning A Flexibilty Program Lab 5.3 - Braelyn Anderson PDF

The document outlines a lab assignment for creating a personal flexibility program. It instructs students to set short-term and long-term flexibility and back health goals, design a flexibility program by selecting stretches and determining the frequency, duration, and number of repetitions of each, and create a log to track progress over time. Students are asked to re-evaluate their goals and programs at the end to assess success and make improvements.

Uploaded by

Braelyn Anderson
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

M05_HOPS2066_04_SE_C05.indd Page 202 13/10/16 9:53 PM localadmin /205/PH02471/9780134392066_HOPSON/HOPSON_GET_FIT_STAY_WELL4_SE_9780134392066/SE/M ...

T!
DO I PLAN FOR CHANGE

LAB PLANNING A FLEXIBILITY


5.3 PROGRAM

Braelyn Anderson
Name: _____________________________________________________________________________ Date: _________________
Instructor: _________________________________________________________________________ Section: _______________
Materials: Results from Labs 5.1 and 5.2
Purpose: To learn how to set appropriate flexibility goals and create a personal flexibility program.

Section I: Short- and Long-Term Goals


Create short- and long-term goals for flexibility and back health. Be sure to use SMART goal-setting guidelines. Select
appropriate target dates and rewards for completing your goals.

Short-Term Goal for Flexibility (3 to 6 months)

_______________________________________________________________________________________________________________

_______________________________________________________________________________________________________________

Target Date: _________________________

Reward: __________________________________________________________________________________________________

Optional: Short-Term Goal for Back Health (3 to 6 months)

_______________________________________________________________________________________________________________

_______________________________________________________________________________________________________________

Target Date: _________________________

Reward: __________________________________________________________________________________________________

Long-Term Goal for Flexibility (12+ months)

_______________________________________________________________________________________________________________

_______________________________________________________________________________________________________________

Target Date: _________________________

Reward: __________________________________________________________________________________________________

Optional: Long-Term Goal for Back Health (12+ months)

_______________________________________________________________________________________________________________

_______________________________________________________________________________________________________________

Target Date: _________________________

Reward: __________________________________________________________________________________________________
M05_HOPS2066_04_SE_C05.indd Page 203 13/10/16 9:53 PM localadmin /205/PH02471/9780134392066_HOPSON/HOPSON_GET_FIT_STAY_WELL4_SE_9780134392066/SE/M ...

Section II: Flexibility Program Design


Complete one line for each exercise you have chosen to do in your program.
Review Programs 5.1 and 5.2 (after this lab) for flexibility and back-health training.

Frequency Reps Total Time


Stretching Exercises (days/week) Time (sec) (number) (sec)
LOWER BODY
1.
2.
3.
4.
5.
6.
7.
8.
UPPER BODY
1.
2.
3.
4.
5.
6.
7.
8.

Section III: Tracking Your Program and Following Through


1. Goal and Program Tracking: Use the following chart or a web/app activity log to monitor your progress. Change
the frequency, time, sets, and reps frequently to ensure continuing progress toward your goals.
2. Goal and Program Follow-up: At the end of the course or at your short-term goal target date, re-evaluate your
flexibility and answer the following questions:
a. Did you meet your short-term goal or your goal for the course? _________________________________________
b. If so, what positive behavioral changes contributed to your success? If not, which obstacles blocked your
­success?

__________________________________________________________________________________________________

__________________________________________________________________________________________________

c. Was your short-term goal realistic? After evaluating your progress during the course, what would you change
about your goals or training plan?

__________________________________________________________________________________________________

__________________________________________________________________________________________________
M05_HOPS2066_04_SE_C05.indd Page 204 13/10/16 9:53 PM localadmin /205/PH02471/9780134392066_HOPSON/HOPSON_GET_FIT_STAY_WELL4_SE_9780134392066/SE/M ...

Flexibility Training Log


Comments
(e.g., stretches modified, stretches held longer,
Date Stretches Completed (with time/reps) how you felt)

You might also like