I.

PREFACE

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. Exercise also has four phases;
warm-up, stretching (flexibility), conditioning (cardiovascular), and cool down.

II. Course Syllabus

TEACHING
ASSESSMENT
WEEK LEARNING OUTCOME TOPICS LEARNING
TASKS
ACTIVITIES
Define exercise
Introduction KWL
to Exercise
Identify types of Exercise
Listening and
Types of note taking Creating Ideas
Enumerate health
Exercise through Group
benefits of exercise
Video Brainstorming
4-8
Benefits of Presentation
Identify the Four Phases
Exercise Video
of Exercise
Sharing Ideas Presentation
Four Phases of
Create and Perform an
Exercise Q and A
Exercise
questions

III. Table of Contents

PREFACE …………………………………………………….. 1
Course Syllabus …………………………………………………….. 1
Table of Contents …………………………………………………….. 1
Content
Unit Heading …………………………………………………….. 2
Learning Outcomes …………………………………………………….. 2
Pre-test …………………………………………………….. 2
Lesson Procedure
Motivation/Initiating
Activity …………………………………………………….. 2
Discussion of Topics …………………………………………………….. 3
Summary …………………………………………………….. 7
Interaction …………………………………………………….. 8
Practice Exercise …………………………………………………….. 8
Assessment/Evaluation …………………………………………………….. 11
References …………………………………………………….. 12
Appendix …………………………………………………….. 13

1|Page
IV. Content
a. Unit Heading

b. Learning Outcomes
At the end of this module, the students should be able to:
 Define Exercise
 Enumerate Health Benefits of Exercise
 Identify the Four Phases of Exercise
 Create and Perform Own Exercise

c. Pre-test
 What is Exercise? (3 points)
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
 Enumerate the Four Phases of Exercise.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
 What are the health benefits of doing an exercise?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________

d. Lesson Procedure
i. Motivation/Initiating Activity

 Watch and perform the warm up using the link below.

 https://www.youtube.com/watch?v=VecbXgWY0DI

2|Page
ii. Discussion of Topics

Exercise includes taking part in actual work and

expanding the pulse past resting levels. It is a significant piece
of safeguarding physical and psychological wellness.

There are three broad categories of exercise; aerobic,

anaerobic and agility training.

Aerobic exercise aims to improve how the body uses

oxygen. Most aerobic exercise takes place at average levels of
intensity over longer periods. An aerobic exercise session
involves warming up, exercising for at least 20 minutes, and
then cooling down. Aerobic exercise mostly uses large muscle
groups.
Anaerobic exercise does not use oxygen for energy.
People use this type of exercise to build power, strength, and
muscle mass. These exercises are high-intensity activities that
should last no longer than around 2 minutes. Anaerobic
exercises include:
 weightlifting
 sprinting
 intensive and fast skipping with a rope
 interval training
 isometrics
 any rapid burst of intense activity
While all exercise benefits the heart and lungs,
anaerobic exercise provides fewer benefits for cardiovascular
health than aerobic exercise and uses fewer calories. However,
it is more effective than aerobic exercise for building muscle
and improving strength. Increasing muscle mass causes the
body to burn more fat, even when resting. Muscle is the most
efficient tissue for burning fat in the body.

Agility training aims to improve a person’s ability to

maintain control while speeding up, slowing down, and
changing direction.

In tennis, for example, agility training helps a player

maintain control over their court positioning through good
recovery after each shot. People who take part in sports that

3|Page
heavily rely on positioning, coordination, speed, and balance
need to engage in agility training regularly.

Benefits of Exercise
1. Exercise controls weight
Exercise can help prevent excess weight gain or help
maintain weight loss. When you engage in physical activity,
you burn calories. The more intense the activity, the more
calories you burn.
2. Exercise combats health conditions and diseases
No matter what your current weight is, being active boosts
high-density lipoprotein (HDL) cholesterol, the "good"
cholesterol, and it decreases unhealthy triglycerides. This
one-two punch keeps your blood flowing smoothly, which
decreases your risk of cardiovascular diseases.
3. Exercise improves mood
A gym session or brisk walk can help. Physical activity
stimulates various brain chemicals that may leave you feeling
happier, more relaxed and less anxious.
You may also feel better about your appearance and yourself
when you exercise regularly, which can boost your
confidence and improve your self-esteem

4. Exercise boosts energy

Exercise delivers oxygen and nutrients to your tissues and
helps your cardiovascular system work more efficiently. And
when your heart and lung health improve, you have more
energy to tackle daily chores.
5. Exercise promotes better sleep
 Regular physical activity can help you fall asleep faster, get
better sleep and deepen your sleep. Just don't exercise too
close to bedtime, or you may be too energized to go to sleep

FOUR PHASES OF EXERCISE

The phases of your exercise session should include warmup,
conditioning and cooldown. 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.

4|Page
WARM-UP
The warmup phase of exercise readies your body for the
action of the molding part of your exercise. Heating up before
practice permits your body to change bit by bit to the expanded
interest on your heart, muscles, breathing and flow. Warmups
likewise increment your internal heat level gradually, improve
adaptability and secure against injury and muscle touchiness.
Warmups include light vigorous exercises, for example, strolling
gradually for five to 10 minutes or a moderate form of your molding
exercise, and ought to be founded on your actual attributes and your
molding action.
Examples of Warm-Up
1. Jumping Jacks
2. Walking Knee Jugs
3. Arm Circles
4. Side Shuffles
5. Backpedaling
6. Lunges
7. Squats
8. Leg Swings
9. Inchworms
10. Karaoke
For more examples of warm-up exercises, you can visit and watch
the links below.
 https://www.youtube.com/watch?v=-p0PA9Zt8zk
 https://www.youtube.com/watch?v=_sNRH65Wmuw
 https://www.youtube.com/watch?v=Ks-lKvKQ8f

STRETCHING or FLEXIBILITY EXERCISES

Stretching, or scope of-movement exercises, can be
proceeded as a component of your warmup stage, soon after your
light cardio. Extend and loosen up the muscles gradually and
delicately without jolting or ricocheting and hold each stretch to take
into account fixing of the muscles and ligaments.
Examples of Stretching Exercises

1. Seated trapezius stretches

2. Shoulder stretch
3. Triceps stretch
4. Lower back
5. Hip flexor stretches in three planes

5|Page
6. Hamstring stretches
7. Quadriceps stretch
8. Calf stretches

For more examples of stretching/flexibility exercises, you can visit

and watch the links below.
 https://www.youtube.com/watch?v=L_xrDAtykMI
 https://www.youtube.com/watch?v=g_tea8ZNk5A
 https://www.youtube.com/watch?v=9X-4dGjcIcQ

CONDITIONING or CARDIOVASCULAR EXERCISES

During the conditioning phase, you play out the activity that
produces wellness benefits, for example, calorie consuming, building
perseverance or muscle reinforcing. You may pick a high-impact
work out, like swimming or the curved jogger, or you may lift free
loads, perform high-intensity exercise on weight machines or play a
focused energy game like soccer or ball.

Example of Conditioning Exercises

1. Squat Jumps
2. Mountain Climbers
3. Burpees
4. Split Jacks
5. Box Jumps
6. Lateral Lunges
7. Treadmill
8. Running
9. Swimming
10. Jumping rope
11. Circuit training
12. Cycling/bicycling

For more examples of conditioning/cardiovascular exercises, you

can visit and watch the links below.
 https://www.youtube.com/watch?v=S97TumPImwg
 https://www.youtube.com/watch?v=nP7K_j2uNAU
 https://www.youtube.com/watch?v=5Dzx6kKrsYw

6|Page
 COOL DOWN

The cooldown stage closes your activity meeting with

recuperation time for your body. Chilling off expects you to
continue moving after you end the molding stage. Cooldown
developments ought to permit your pulse, circulatory strain
and internal heat level to return gradually to typical. A steady
lessening in active work, like lethargic strolling, is a decent
method to chill off. You can likewise play out a couple of
extending developments to chill off.

Examples of Cool Down Exercise

1. Seated Single-Leg Hamstring Stretch
2. Standing Quad Stretch
3. Lunging Calf Stretch
4. Core Abdominal Stretch
5. Child’s Pose
6. Single Knee-To-Chest Stretch
7. Bent Knee Cross-Body Stretch
8. Seated Pigeon
9. Piriformis Stretch
10. Lunge with a Spinal Twist
For more examples of conditioning/cardiovascular exercises, you
can visit and watch the links below.
 https://www.youtube.com/watch?v=u5Hr3rNUZ24
 https://www.youtube.com/watch?v=wo1uEoy9MwU
 https://www.youtube.com/watch?v=t9NInqDhGv4

iii. Summary

TYPES OF EXERCISE

Aerobic Exercise

Anaerobic Exercise

Agility Training

7|Page
 FOUR PHASES OF EXERCISE

Warm-Up Stretching Conditioning Cool Down

iv. Interaction

Discuss the exercise videos presented by the students.

v. Practice Exercises
Shown below are pictures of sample of exercise. Name it and identify
what phase does it belong.

Picture Name of Exercise Phase

8|Page
9|Page
10 | P a g e
vi. Assessment/Evaluation

 Create a video presentation about your own designed exercise.

 The video must not be less than 3 minutes and not exceed in 5
mins.
 It must contain the Four Phases of Exercise
 You may send it to me thru google Classroom or groupchat..
 Use the format below for the file name.
o Last Name, First Name, Year-Bloc-Course
 The video presentation will be graded according to the rubrics
below

11 | P a g e
V. References

 7 great reasons why exercise matters. (2019, May 11). Retrieved March 10,
2021, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/
art-20048389

 Bekkala, A. (2017, April 12). 10 dynamic warm up exercises for youth athletes.
Retrieved March 11, 2021, from https://www.activekids.com/soccer/articles/10-
dynamic-warm-up-exercises-for-youth-athletes/slide-11

 Exercise: Health benefits, types, and how it works. (n.d.). Retrieved March 10,
2021, from https://www.medicalnewstoday.com/articles/153390#types-and-
benefits

 Flexibility: 8 stretches that will stretch your workout routine. (n.d.). Retrieved
March 11, 2021, from
https://health.usnews.com/health-news/diet-fitness/articles/2009/04/10/flexibility-
8-stretches-that-will-stretch-your-workout-routine

 Flexibility: 8 stretches that will stretch your workout routine. (n.d.). Retrieved
March 11, 2021, from
https://health.usnews.com/health-news/diet-fitness/articles/2009/04/10/flexibility-
8-stretches-that-will-stretch-your-workout-routine

 Four phases of exercise. (n.d.). Retrieved March 10, 2021, from

https://www.livestrong.com/article/421773-four-phases-of-exercise/

 Stiefvater, S. (2020, September 24). 10 cool down exercises that can make your
workout more effective. Retrieved March 11, 2021, from
https://www.purewow.com/wellness/cool-down-exercises

 What is a cardiovascular exercise? (n.d.). Retrieved March 11, 2021, from

https://www.fyzical.com/lakewoodranch/blog/What-Is-a-Cardiovascular-Exercise

12 | P a g e