UNIT 1

Topic 1.b Phases of Exercise

Lesson Objectives

At the end of the lesson, the students should be able to:

A. Enumerate the phases of exercise;

B. Execute the different phases of exercise;and
C. Appreciate the importance of the different phases of exercise.

Readings

Exercise is physical activity that is planned, structured and repetitive for the
purpose of conditioning any part of the body used to improve health and maintain
fitness. Generally you work up a sweat, breath heavy and increase your heart rate
during exercise. Exercise is any bodily activity that enhances or maintains physical
fitness and overall health and wellness. They keep your heart, lungs, and
circulatory system healthy and improve your overall fitness. Examples include
brisk walking, jogging, swimming, and biking. Strength, or resistance training,
exercises make your muscles stronger. Some examples are lifting weights and
using a resistance band. Exercise is physical activity that is planned, structured,
and repetitive for the purpose of conditioning the body. Exercise consists of
cardiovascular conditioning, strength and resistance training, and flexibility.

The phases of your exercise session should include warm up, dynamic,static
and cool down. Each of the phases plays an important role in helping you reach
your fitness goals while maintaining your health and safety. The phases that
provide time to prepare your body and time for your body to recover are just as
important as the exercise activity you choose for the main part of your session.
During the warm-up you ready the body for what's to come. In the middle phase,
you perform the strenuous dynamic and static work. And in the cool down period,
you bring your body back to a resting state.
 WARMUP

phase of exercise prepares your

body for the activity of the
conditioning part of your
workout. Warming up before
exercise allows your body to
adjust gradually to the
increased demand on your
heart, muscles, breathing and
circulation. Warm-ups also
increase your body temperature
slowly, improve flexibility and
protect against injury and
muscle soreness. Warm-ups
involve light aerobic activities,
such as walking slowly for five to 10 minutes or a moderate version of your
conditioning exercise, and should be based on your physical characteristics and
your conditioning activity. For strength training, warm up by moving your joints
and muscles.

 DYNAMIC

(also known as Isotonic

exercises) stretches are
active movements where
joints and muscles go
through a full range of
motion. They can be used
to help warm up your body
before exercising.
Dynamic stretches can be
functional and mimic the
movement of the activity
or sport you’re about to
perform. For example, a
swimmer may circle their
arms before getting into the water. Dynamic stretches can also be a series of
movements to get the body moving before any type of exercise. Some examples
include trunk twists, walking lunges, or leg swings against a wall.
When to use dynamic stretching?

Dynamic stretching can be used before the start of any exercise routine. It may
help warm up your body or get your muscles moving and ready to work. Some
examples that may benefit from dynamic stretches include: Before sports or
athletics. Studies Trusted Source show that dynamic stretches may be beneficial
for athletes who will be running or jumping, including basketball players, soccer
players, and sprinters. Before weightlifting. According to research Trusted Source,
dynamic stretching may help with leg extension power and improve performance,
compared to static stretching or no stretching. Before cardiovascular exercise.
Whether you’ll be running, in boot camp, or swimming, dynamic exercises can get
your muscles warmed up and ready, which may improve performance and reduce
risk for injury.

FOR VIDEOS PLEASE WATCH: https://youtu.be/F10EfEjR_y8

 STATIC EXERCISES

(also known as Isometric exercises) are performed by increasing tension in a

muscle while keeping its length constant. To perform an isometric exercise, joint
motion must be prevented.

Isometric exercises can increase muscle strength but these increases are
somewhat joint angle specific. Isometric exercises increase strength the most
approximately 10 degrees on either side of the joint angle at which the exercise
is performed.

FOR VIDEOS PLEASE WATCH:https://youtu.be/7FCNFuyyWTA

Dynamic vs. Static stretching

Dynamic stretches are different than static stretches.

Dynamic stretches are meant to get the body moving. The stretches aren’t held
for any length of time. Dynamic stretches include movement, such as lunges with
a torso twist.

Static stretches, on the other hand, are where muscles are extended and held
for a period of time. Some examples of static stretches include a triceps stretch
or the butterfly stretch.

 COOLDOWN

phase ends your exercise session with recovery time for your body. Cooling down
requires you to keep moving after you end the conditioning phase. Cooldown
movements should allow your heart rate, blood pressure and body temperature
to return slowly to normal. A gradual decrease in physical activity, such as slow
walking, is a good way to cool down. You can also perform a few stretching
movements to cool down.

ACTIVITY 1:

On the table below, use your imaginative thinking skills and picture of yourself
doing your created exercise considering the different phases of exercise. Beside
your picture state the name of the exercise that you’ve created and the procedure
on how will do it.
 PICTURE OF THE EXERCISE NAME OF PROCEDURE
(WARMUP) WARMUP
EXERCISE

By closing both of
your hands altogether
Upward and
push your head
downward
1 upward then with
push
both of your hands
intertwined try
pushing your nape
downward.

Tiptoeing and making

a lunge. Like an
2 Tip and lunge
attempt to jump and
sitting on air
afterwards.

3 Toe reach Reaching your toe

side by side.

Without moving on
another track try to
push an imaginary
4 On steady chair and then after
push and bend that intertwine both
of your hands and
slightly bend.

Mimicking the
movements of your
Alternate
feet when walking
tiptoe
5 but doing it steadily.
 PICTURE OF THE EXERCISE NAME OF PROCEDURE OF THE
(DYNAMIC) DYNAMIC EXERCISE
EXERCISE

With your locked elbows try

making a series of lunges on
1 Lunge with
the right and left sides.
locked elbows

Reaching your raised toes.

2 Raise toe tap

Punching the air many times

alternately.
3 Punching Style

While planking twist your hips

on your right and left side.
4 Twisting

While mimicking the

preparatory position of a runner
Stretch
stretch one of either your left or
preparation
5 right foot while the other is
supporting the weight of your
body.
 PICTURE OF THE EXERCISE NAME OF PROCEDURE OF
(STATIC) STATIC THE EXERCISE
EXERCISE

While rotating
either of your left
or right hand
1 Cycling arms clockwise the other
hand should rotate
counterclockwise.

Moving your hips

from left to right
2 “Kendeng”
or vise versa.

Start it with your

hands enclosed
3 Closed rotation
then rotate it until
they encloses
again.

Stretch your hands

then try to reach
4 Back reach
and enclosed it
from the back.

Starting from your

tummy make an
upward movement
5 Swan Style using your hands
and make a circle
shape until the top
of your head.
 PICTURE OF THE EXERCISE NAME OF PROCEDURE OF
(COOLDOWN) COOLDOWN THE EXERCISE
ECERCISE

While laying down

Lift your left foot
1 Left fat reduce
and the right foot
supports it.

While laying down

right your left foot
2 Right fat
and the right foot
reduce
supports it.

While sitting down

with feet spread
3 Full stretch toe
wide reach both
tap
your toes.

With your bended

knees and your
compressed
4 Bend and tummy try to reach
reach the maximum
length that you
can.

While squatting
close both of your
5 Closed squat
feet together.
ACTIVITY 2.

What are the benefits of doing the different phases of exercise in our body? And
how it can help in to our daily activities.

The phases of exercise help us to determine the levels of workout difficulties,

incorporate movements from conditioning to intensive and intensive to
recovering and make used of the different levels of exercises appropriately. With
the warm up phase you will get to condition your joints, muscles, heart rate and
flexibility which will be useful to not have body aches after an exercise routine.
Dynamic and static exercises are both different phases since dynamic helps one
in rehearsing with continuous movement of the body while static helps in the
endurance of the muscles without moving continuously unlike in dynamic
exercise. Lastly, the cool down exercise helps one recover his/her normal heart
rate, blood pressure and body temperature. Moreover, these different phases
of exercise helps one to manage and construct a good schedule or “To Do” plans
like for example one must always prioritize the easy and not too hassle works
so that they can accomplished more since if they do the hard ones first they
won’t get to manage their time properly and sometimes they won’t be able to
finished the things they must do at the time being.