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Contents

1. Introduction
2. Cardiorespiratory fitness
3. Muscular endurance and strength
4. Flexibility
  - Stretching techniques
  - Fitt factors
  - Warm-up and cool-down
5. Nutrition and fitness
6. Environmental considerations
7. Injuries

A. Physiological differences between the sexes

Survival Gear

Handheld GPS
Specialty Outdoor Gear
Digital Compasses
Survival Books
Hunting and Fishing Magazines

FITT FACTORS

Stretching exercises should be included in all physical fitness programs.

The following FITT factors apply when developing a flexibility program.

  • Frequency: Do flexibility exercises daily. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Do them during the cool-down to help maintain flexibility.
  • Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort, not pain.
  • Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility.
  • Type: Use static stretches, assumed slowly and gradually, as well as passive stretching and/or PNF stretching.



Flexibility
Stretching techniques | Fitt factors | Warm-up and cool-down |





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