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| INTERVAL TRAINING Walk |
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| Equipment: | Stopwatch, Whistle, Heart Rate Monitors, MHR Chart | ||
| Location: | Outdoor Track | ||
| Team warm-up | |||
| Time: | 10 minutes | ||
| Activity: | Leisure walking: 50-60% 5 minutes (Low-intensity-normal walking pace) Fitness walking: 60-75% 5 minutes (Medium intensity-brisk walk, more arm action |
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| Exercise Prescription | |||
| Time: | 40 minutes |
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| Exercise: | Walking Intervals |
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| Intensity: | Medium – 60-75% MHR High – 75-85% MHR |
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| Implementation: | Participants will use HRM Participants will walk at medium intensity for 2 min Blow whistle Participants will walk at high intensity for 3 min Repeat |
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| Cool Down Stretch: | |||
| Time: | 10 minutes | ||
| Exercise: | See Diagram S#1 Instructor leads 30 second hold duration for each muscle group (right and left side) |
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| Stretch Diagram # 1 | |||
| Lateral Neck Stretch | Shoulder Circles | Arm Circles | |
| Slowly tilt head toward one shoulder. Hold 10 seconds. Repeat toward other shoulder. 2x’s | Circle shoulders up and down, forward and backward. 8x’s | Bring arms straight out from you sides and draw circles with your arms for 10 seconds, alternate various directions. | |
| Chest Stretch |
Back Stretch | Standing Quad Stretch | Calf Stretch |
| Hold hands behind back and squeeze shoulder blades together. Slowly raise and straighten arms. Hold 10 seconds. 2x’s | Draw one knee up toward chest, clasping hands around the knee, round the upper back, keeping a slight bend in stabilizing leg, hold 10 seconds. Switch legs 2x’s | Pull heel toward buttocks until stretch is felt in front of thigh. Keep a slight bend in stabilizing leg. Hold 10 seconds. Switch legs 2x’s |
Keeping back leg straight, with heel on floor and turned slightly outward, with arms outstretched, lean forward until a stretch is felt in calf. Switch legs 2x’s |
| Hip/Knee- Hip Flexor | Ankle Rotations | Hamstring Stretch | |
| Kneeling on right knee, slowly push pelvis down while slightly arching back until stretch is felt on front of hip. | Lying down, with right leg relaxed, left knee bent, gently circle the right ankle several times and change directions. Switch legs 2x’s | Gently pull knee to chest until stretch is felt. Hold 10 seconds. Switch legs 2x’s | |
