Question

For flexibility, list specific exercises. These could include shoulder stretch, quad stretch, calf stretch, or any other kind of stretching. For each flexibility activity in your fitness plant, list the day, intensity (target heart rate range or RPE), and duration. Remember to tailor your activities to the goals you set to maintain or improve certain aspects of your fitness based on your fitness pretest scores.

Answer 1

Monday:
- Shoulder stretch: Hold for 20 seconds on each side
- Quad stretch: Hold for 30 seconds on each side
Intensity: Low
Duration: 5 minutes

Wednesday:
- Calf stretch: Hold for 20 seconds on each side
- Hamstring stretch: Hold for 30 seconds on each side
Intensity: Low
Duration: 5 minutes

Friday:
- Hip flexor stretch: Hold for 20 seconds on each side
- Lower back stretch: Hold for 30 seconds
Intensity: Low
Duration: 5 minutes

These flexibility exercises are designed to improve overall flexibility and prevent injury during other physical activities. They are tailored to help improve areas identified in the fitness pretest scores. Make sure to perform each stretch properly and without bouncing to avoid injury.