Final Scorecard Text 10.27.06

Name:

Scorecard Athlete

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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

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FlexibilityStrengthBalanceAerobic Fitness

Referral to a Physical Therapist Recommended

what I need toimprove

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stopany exercise if you feel pain!

tellsomeone about the pain!

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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

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stretching

Repeat times on:

Left side onlyRight side onlyBoth sides Hold each stretch for seconds.

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the hamstring muscles

Repeat times on:


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Hold each stretch for seconds.

Repeat times on:

Left side onlyRight side onlyBoth sides

stretching

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Repeat times on:


the calf muscles

Repeat times on:


stretching

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the hip muscles

Repeat times on:


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Hold each stretch for seconds.

Repeat times on:

Left side onlyRight side onlyBoth sides

stretching

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the shoulder muscles

Repeat times on:


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stopany exercise if you feel pain!

tellsomeone about the pain!

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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

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strengthening

Repeat times on:

Left sideRight sideRest, then repeat on other side

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the leg muscles Hip Muscles

Repeat times on:


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strengthening

Repeat times on:


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the leg muscles Knee Muscles

Repeat times on:


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Repeat times on:


strengthening

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the abdominal muscles

Repeat times on:


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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

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improving balance

Narrow the Base Sway Side to Side Sway Back and Forth

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Up on Heels

improving

Up on Toes

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balance

Balloon or Ball Throw Turning with BallTwo Leg Stand on Foam

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One Leg Up on Toes

improving

One Leg Stand One Leg Stand on Foam

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One Leg SwingMarch in Place

balance

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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.

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aerobics

Walking Running Hiking

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aerobics

JudoBiking Swimming

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Kayaking or RowingWorking in the Garden

aerobics

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Dancing

aerobics

SleddingSkating

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Weight Lifting Wheel Running

aerobics

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Seated CyclingArm Cycling

aerobics

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have fungetting fit!

HAFF_4 10/06Developed for Special Olympics by the America Physical Therapy Association

+1 (202) 6283630 www.specialolympics.org

Final Scorecard Text 10.27.06

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Transcript of Final Scorecard Text 10.27.06