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Directions for Gallery Walk

Directions for Gallery Walk. Print posters for gallery walk. Place the posters around the gym or exercise area. Divide students into the appropriate number of groups. Instruct them that they will jog from one poster to the next in a clockwise direction.

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Directions for Gallery Walk

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  1. Directions for Gallery Walk • Print posters for gallery walk. • Place the posters around the gym or exercise area. • Divide students into the appropriate number of groups. • Instruct them that they will jog from one poster to the next in a clockwise direction. • When they arrive at a poster, they must read the fact and then perform the number of exercises indicated on the poster. • When complete they will jog to the next poster. • All students will continue in clockwise fashion until they have completed all the exercises (posters).

  2. Proper Warm-up is Important for any Sport! Fact: A proper warm-up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. It also assists in psychological preparation! Do: 15 squats

  3. Core Muscles Fact: The core is more than “abdominal muscles”! It is the abdominal muscles, hip muscles and your lumbar spine muscles. In basic terms, your core is any muscles from above your knees to your chest! DO: Superman for 30 seconds

  4. Curl-up Fact: An archer with a strong core is an archer with a strong shot! One exceptionally important area of strength that an archer needs to develop is that of core strength. The core of an athlete provides stability for the archer. Archers with poor core conditioning will struggle to consistently achieve correct posture, or to remain stable in their shot. Do: 20 Curl-ups

  5. 4 Abdominal Muscles Groups RECTUS ABDOMINIS TRAVERSE ABDOMINIS INTERNAL OBLIQUES EXTERNAL OBLIQUES Fact : Rectus abdominis work with the other abdominal muscles to support the spine when we sit, stand, bend over, pick things up, exercise and more. In archery they help with controlled breathing and good posture for shooting! Do : 20 repetitions of this exercise

  6. TRAVERSE ABDOMINIS FACT : The traverse abdominis helps to stabilize the spine which assists the archer with good posture and stability when shooting. DO: 20 Repetitions of this exercise

  7. INTERNAL OBLIQUESEXTERNAL OBLIQUES FACT: The external and internal oblique muscles rotate and side bend the trunk. These muscles also contribute to spinal stability DO : Hold this position for 30 seconds on each side of your body!

  8. HIP FLEXORS FACT : The hip flexor allows you to raise your legs toward your torso. The muscles of the hip flexor are also responsible for keeping your hips and lower back strong, flexible and properly aligned. DO :Complete this hip flexor stretch. Hold on each side for 30 seconds. Do not bounce but hold for a continuous stretch!

  9. LUMBAR SPINE MUSCLES FACT: The lumbar spine muscles assist the archer in displaying good shooting posture, proper draw technique and allows them to execute good aim and follow through. DO: COMPLETE THE FOLLOWING EXERCISES

  10. STAMINA FACT : Stamina is the ability to sustain prolonged physical or mental effort. Excellent stamina will help the archer to perform during competition or on a long hunting expedition. Cardiovascular exercise, such as, running, swimming, hiking or bike riding will produce stamina. Do: Jog around the entire gallery walk circuit 3 times without stopping.

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