CHALLENGE/ACTIVITY #4: PARTICIPATE IN STRETCHING EXERCISES

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.​

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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.