Assessments - 1, GPA: 5 ( )

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WARNING: Before you begin this or any exer cise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product. Begin and end each workout with a few minutes of stretching. Stretching prepares the body for exercise by increasing the body temperature, heart rate, and circulation. After exercise, stretching allows the heart rate to return to normal and the muscles to cool down gradually. Stretching is also effective for increasing flexibility. The correct form for three basic stretches is shown below. Move slowly as you stretchNnever bounce. 1. Hamstring Stretch Extend one leg and rest the opposite foot against it as shown. Reach toward your toes and hold for 15 counts. Repeat 3 times for each leg. 2. Toe Touch Stretch Stand with your knees bent slightly as shown. Relax your back and shoulders as you reach down toward your toes. Hold for 15 counts. Repeat 3 times. 3. Quadriceps Stretch Place one hand against a wall and grasp one foot with your other hand as shown. Hold your foot as close to your buttocks as possible, and hold for 15 counts. Repeat 3 times for each leg. 3 Beginning Exercises Intermediate Exercises Be sure to stretch for a few minutes before you begin. 1. Basic Crunch This exercise targets the upper abdominals. Lie on the exercise mat and bend your knees as shown. Hold the handle as shown. Curl up to about a 45. angle, and then lower yourself to the starting position. This completes one repetition. Perform 10 to 15 repetitions. 2. Basic Crunch with Raised Feet This exercise focuses on the lower abdominals. This exercise should be performed in the same way as the Basic Crunch, but your feet should be held about one inch off the floor during the exercise. Complete 10 to 15 repetitions. 3. Basic Oblique Crunch This exercise is for the oblique abdominals. Perform this exercise in the same way as the Basic Crunch, but turn your knees to the side as shown. Complete 5 to 7 repetitions, change your knees to the opposite side, and then perform another 5 to 7 repetitions. 1 2 3 As your abdominal muscles become stronger, and you can comfortably perform several repetitions of the beginning exercises, it is time to move on to the intermediate exercises. Remember to stretch for a few minutes before you begin. 4. Raised-knee Crunch with Knees Held to Chest This exercise focuses on the upper abdominals. Lie on the exercise mat and bring your knees toward your chest as shown. Curl up to about a 45. angle, and then lower yourself to the starting position. Keep your knees raised throughout the exercise. Complete 10 to 15 repetitions. This exercise can also be performed by resting your feet on a chair. 5. Raised-knee Crunch with Knees Lifted to Chest 4 This exercise targets the lower abdominals. The starting position is shown in photograph 5a. Curl up to about a...

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