Lesson 5: Mobility vs Flexibility

How does joint stability impact the force production in a heavy lift?

Dynamic Stretching, PNF Stretching, Joint Capsule, Range of Motion (ROM).

1.12.1 Demonstrates activity-specific movement skills in a variety of lifetime sports and activities.

DOK 1 (Recall): Identify the difference between a "Passive Stretch" and "Active Mobility."

DOK 3 (Strategic Thinking): Critique a teammate's squat form, identifying if a lack of ankle mobility is causing their heels to lift.

In the real world, fitness is the ultimate form of preventative medicine and stress management. As students transition to college or the workforce, the ability to self-regulate physical health is a critical "adulting" skill. Understanding how to design a program based on specific goals—whether it's training for a local 5K, managing workplace stress, or maintaining functional strength for a physically demanding trade—empowers students to take control of their long-term wellness and healthcare costs.

Personal Fitness just means running

Allow students to set their own intensity and challenge level.
Provide alternative levels of intensity

Mobility Flow—Students lead a partner through a 5-minute full-body "Pre-habilitation" routine.

• Wearable fitness trackers or Heart Rate monitors

• Strength training equipment (Free weights, Squat racks, Resistance bands)

• Body composition analyzers (Bioelectrical impedance scales or skinfold calipers)

• Tablets/Laptops for spreadsheet-based program design

• Speed and Agility kits (Ladders, Hurdles, Parachutes)

• Foam rollers and mobility bands