National Coaching Certification Program News
By: Stig Skarborn
Congratulations
On February 15, the following individuals survived a very full day of
NCCP Level 1 Technical instruction: Theresa Whaley, Nancy Hamilton,
Michael Fellows, Jean Guy Hébert, Rob Hughes and Paul Looker.
Wil Smith took the same course last year. After a Level 1 Theory
course and 25 hours of teaching = coaching practical experience, they
will be fully qualified.
Stretching
Notice how often you hear about the importace of stretching these
days. You are told to stretch while driving distances, to stretch
before taking a walk and especially to stretch before shovelling! But
unless you go to a gym regularly you may be wondering what the fuss is
about. What does it mean "to stretch"?
Let's take a look at three kinds of stretches.
1) GENERAL WARM-UP
You do warm-up activities to get the body ready for physical exercise.
Cold muscles are easier to injure than warm muscles. Warm-ups get the
blood flowing and increase the temperature of the muscles, tendons and
ligaments. Tip #1: Always do warm-ups before starting a strenuous or
unaccustomed physical activity.
2) TENSION-BREAKER STRETCHES
Tension-breaker stretches have two purposes. They can be used
following warm-ups to reduce tension or tightness and get the muscles
prepared for activity; and they can be done on their own to relieve
tension from daily work. Doing these stretches helps prevent pain
from tensed muscles, or from maintaining the same positopn for long
periods. Tip #2: Hold tension-breaker stretches for 8-10 seconds to
get their full effect.
3) FLEXIBILITY STRETCHES
Flexibility Stretches are tension-breaker exercises held a little
longer, thus lengthening the muscles. These stretches increase the
suppleness of muscles and the range of movement of a joint. When
muscles are not used to their maximum length, they get shorter and
lose range of movement (for example, many people get tight hamstring
muscles from sitting to much). Flexibility stretches will gradually
help get back that lost length. Tip #3: Holding a tension breaker
stretch for 15-30 seconds or longer makes it a flexibility
stretch!
Remember-anyone can learn to stretch, regardless of age, flexibility
or disability, and stretching does not take a lot of time or energy.
You can do stretching exercises anytime-before or after work, or when
you feel stiff or tense during the day. Warm-ups and stretching
should not hurt. Avoid drastic, painful or bouncy stretching.
Stretch while sitting at your desk, talking on the telephone, watching
TV, and before orienteering training or competition.
Also remember: all physical activities, for work or for recreation,
should begin with 5 minutes of general warm-up activities, followed by
5 minutes of tension breaker exercises.
Want to know more about stretching? Call 1-800-282-8080 for your copy
of the WHSCC new prevention poster, Let's S-T-R-E-T-C-H. It's a great
guide to safe and effective stretching.
Source: WHSCC NEWS
This page is maintained by:
Benjamin Lee.
Last updated: 1997-07-06