ABSTRACT
This section of the text provides a discussion of the importance of warming up and stretching prior to and cooling down and stretching after weight lifting. The beneH fits of a warm-up and a description of the physical adaptations occurring from an increase in activity are presented. The general and specific components of a warmH up are described and suggestions are provided for the intensity and duration of each. The benefits of stretching are highlighted, with particular reference to the deH velopment of flexibility. Examples of four different types of stretching techniques (active, static, ballistic, and passive) are described and illustrated, with one popular passive stretching technique, proprioceptive neuromuscular facilitation (PNF), disH cussed in detail. Descriptions and illustrations of several PNF techniques are proH vided for different muscles. This section concludes by outlining the benefits of cooling down after weight training.
