The Army Training System - AskTOP

C 3SHOW VGT-7, STRETCHING TECHNIQUESNOTE: Display one bullet at a time as you discuss them with the students.Have the students explain in their own words the different stretching techniques.STRETCHING TECHNIQUES STATIC PASSIVE PROPRIOCEPTIVENEUROMUSCULARFACILITATION (PNF) BALLISTICT224/OCT03/VGT-7Primary Leadership Development CourseRef: SH-3, FM 21-20 w/C1, pp 4-1 and 4-2REMOVE VGT-7The warm-up and cool-down are very important parts of physical trainingsessions, and stretching exercises should be a major part of both. Before beginningany vigorous physical activity, you should prepare your body for exercise. The warmupmay help prevent injuries and maximize performance. The warm-up increases thebody’s internal temperature and heart rate. The chance of injury decreases when thesoldier properly prepares the heart, muscles, ligaments, and tendons.The cool-down helps you taper off gradually before stopping completely. Thecool-down serves to gradually slow the heart rate and helps prevent pooling of bloodin the legs and feet. During exercise, the muscles squeeze the blood through theveins. This helps return the blood to the heart. After exercise however, the musclesrelax and no longer do this, and the blood can accumulate in the legs and feet. Thiscan cause a person to faint. A good cool-down will help avoid this possibility.Soldiers should walk and stretch until their heart rate returns to less than 100 beatsper minute. This usually happens five to seven minutes after the conditioningsession.18