Name: Athlete. Scorecard

Transcription

1 Name: Athlete Scorecard

2 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 what I need to improve Flexibility Strength Balance Aerobic Fitness 3 Referral to a Physical Therapist Recommended

4 stop any exercise if you feel pain! 4 tell someone about the pain!

5 getting more flexible Stretching makes you less stiff and sore Stretching helps you do better in your sport 5 Tips for Stretching: Warm up before you stretch Slowly get into position Hold the stretch while you count to 15 or say your name 15 times Do each stretch 3 5 times on each side of your body

6 stretching 6 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

7 the hamstring muscles 7 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds. Illustrations copyright VHI 1999

8 stretching 8 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

9 the calf muscles 9 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds. Illustrations copyright VHI 1999

10 stretching 10 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

11 the hip muscles 11 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds. Illustrations copyright VHI 1999

12 stretching 12 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds.

13 the shoulder muscles 13 Repeat times on: Left side only Right side only Both sides Hold each stretch for seconds. Illustrations copyright VHI 1999

14 stop any exercise if you feel pain! 14 tell someone about the pain!

15 getting stronger Exercise makes your muscles stronger and less easily hurt Strength helps you to do better in your sport 15 Tips for Strengthening: Warm up before you strengthen Do the exercise slowly Move through full range of motion Do each exercise times on each side

16 strengthening 16 Repeat times on: Left side Right side Rest, then repeat on other side

17 the leg muscles Hip Muscles 17 Repeat times on: Left side Right side Rest, then repeat on other side Illustrations copyright VHI 1999

18 strengthening 18 Repeat times on: Left side Right side Rest, then repeat on other side

19 the leg muscles Knee Muscles 19 Repeat times on: Left side Right side Rest, then repeat on other side Illustrations copyright VHI 1999

20 strengthening 20 Repeat times on: Left side Right side Rest, then repeat on other side

21 the abdominal muscles 21 Repeat times on: Left side Right side Rest, then repeat on other side Illustrations copyright VHI 1999

22 strengthening 22 Repeat times on: Left side Right side Rest, then repeat on other side

23 the arm muscles 23 Repeat times on: Left side Right side Rest, then repeat on other side Illustrations copyright VHI 1999

24 having better balance 24 Balance is being able to control your body position while standing or moving Balance helps you do better in your sport Tips for Balance: Stand or sit in a good position with your body straight and in line Do the exercise slowly Try holding this position with: eyes open, one eye closed and both eyes closed

25 improving balance 25 Narrow the Base Sway Side to Side Sway Back and Forth Illustrations copyright VHI 1999

26 improving 26 Up on Heels Up on Toes

27 balance 27 Two Leg Stand on Foam Balloon or Ball Throw Turning with Ball Illustrations copyright VHI 1999

28 improving 28 One Leg Up on Toes One Leg Stand One Leg Stand on Foam

29 balance 29 March in Place One Leg Swing Illustrations copyright VHI 1999

30 having more energy 30 Aerobic Fitness means you have energy for your sports and activities Aerobic Fitness helps you do better in your sport Tips for Aerobic Exercise: Pick one or two exercises that you like to do Do the exercise at least five days a week Exercise hard, but so you can still talk Do a total of 60 minutes of exercise each day you can add up two or more short periods of exercise during the day.

31 aerobics 31 Walking Running Hiking Illustrations by Kevin Chadwick

32 aerobics 32 Biking Judo Swimming

33 aerobics 33 Working in the Garden Kayaking or Rowing Illustrations by Kevin Chadwick

34 aerobics 34 Dancing Skating Sledding

35 aerobics 35 Weight Lifting Wheel Running Illustrations by Kevin Chadwick

36 aerobics 36 Arm Cycling Seated Cycling

37 have fun getting fit! 37 Illustrations copyright VHI 1999

38 +1 (202) Developed for Special Olympics by the America Physical Therapy Association The information provided in this was supported by Cooperative Agreement Number (U59/ CCU ) from the Centers for Disease Control and Prevention (CDC). The contents are solely the responsibility of the authors and do not necessarily represent the official views of CDC. HAFF_5 03/07