608 "Duke of Edinburgh" RCACS

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  • Calendar
    • Parade Night Schedule
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    • Become A CIC Officer
  • Resources
    • For Cadets >
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      • The Air Cadet Uniform
      • Cadet Lesson Plan Template
    • For Parents
    • For Staff >
      • Forms & Documents
      • Canadian Forces Resources
      • CTC Staffing Opportunities
    • Summer Training >
      • Air Cadet Summer Training Courses
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      • National Course Handbook
  • Contact Us
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      • Canteen Order
      • GARMENT BAG ORDER
    • OPC 50/50 RAFFLE
    • Letter to Parents

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CHALLENGE/ACTIVITY #4: PARTICIPATE IN STRETCHING EXERCISES

8/4/2020

 
DEADLINES FOR ALL CHALLENGES/ACTIVITIES HAVE BEEN EXTENDED UNTIL THE END OF THE TRAINING YEAR.

​Previous challenges/activities
:
#1: Construct a Model Aerodrome
#2: Construct a Model Bivouac Site Layout
#3: Most Improved Polished Boots

CHALLENGE/ACTIVITY #4: PARTICIPATE IN STRETCHING EXERCISES

  • This week, cadets are to participate for 10-30 mins in daily stretching exercises.
  • This will build into Warm-Up and Cool-Down exercises

​This includes:
  • Neck Stretch
  • Shoulder Push
  • Shoulder Shrug
  • Arm Circles
  • Shoulder Stretch
  • Wrist Rotations
  • Triceps Stretch
  • Forearm Stretch
  • Chest Stretch
  • Side Stretch
  • Lower Back Stretch
  • Upper Back Stretch
  • Hamstring Stretch
  • Inner Thigh Stretch
  • Hip Flexor
  • Ankle Rotations
  • Calf Stretch
  • Quadriceps Stretch

​Guidelines for Stretching
The following guidelines should be followed while stretching:
  • Stretch all major muscle groups, including the back, chest, legs, and shoulders.
  • Never bounce while stretching.
  • Hold each stretch for 10–30 seconds to let the muscles release fully.
  • Repeat each stretch two to three times.
  • When holding a stretch, support the limb at the joint.​
sample_stretches.pdf
File Size: 549 kb
File Type: pdf
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THE WARM-UP

Purpose of a Warm-Up
A warm-up session is composed of light cardiovascular exercises and stretches designed to:
  • gradually increase respiratory action and heart rate;
  • raise the muscle temperature to facilitate reactions in muscle tissue; and
  • stretch the muscles.

The warm-up prepares the cardiovascular system for the physical activity. It is composed of activities such as brisk walking, light jogging, or simple games that elevate the heart rate. As a guide, allow 10 minutes to warm
up for every hour of physical activity.

THE COOL-DOWN

Purpose of a Cool-Down
A cool-down is composed of light cardiovascular exercises and stretches designed to:
  • allow the body time to slowly recover from physical activity and to help prevent injury;
  • prepare the respiratory system to return to its normal state; and
  • stretch the muscles to help relax and restore them to their resting length.


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