CHALLENGE/ACTIVITY #6: PARTICIPATE IN WARM-UP EXERCISES & CREATE A PHYSICAL ACTIVITY TRACKER

PARTICIPATE IN WARM-UP EXERCISES

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.

​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.

Cadets/participants are to participate in the following warm-up exercises:

• Jumping Jacks
• Butt Kicks
• High Knee Grab
• Hip Rotations
• Jumping Squats
• Trunk Rotations
• Shoulder Rotations
• Wrist Rotations
• Ankle Rotations

PREVIOUS CHALLENGES

Previous challenges/activities:
#1: Construct a Model Aerodrome
#2: Construct a Model Bivouac Site Layout
#3: Most Improved Polished Boots
#4: Participate in Stretching Exercises
#5: Keep a Weekly Gratitude Journal

ALL CHALLENGES ARE PARTICIPATION BASED AND CADETS WILL BE ENCOURAGED TO SHOWCASE THEIR RESULTS AT THE END OF THE TRAINING YEAR. 

warm-up_exercises.pdf
File Size:	196 kb
File Type:	pdf

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CREATE A PHYSICAL ACTIVITY TRACKER

Cadets are to print off or create a physical activity tracker to include the following:

• Week 1-4, Monday-Sunday
• Physical Activity Time: 15/30/45/60/75/90 mins
• Physical Activity List: (Stretching, warm-up exercises, walks, yard-work, etc.)
• Less than 2 hours of recreational screen time:    :)    :(

physical_activity_tracker.pdf
File Size:	411 kb
File Type:	pdf

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