Grade 10 Worksheet No.

1
PE Active Recreation: Warm up Exercises
Quarter 2-Wk.1-Module 1
MELCs:


 Engages in moderate to vigorous physical activities for at least 60 minutes a day in and out of school

Objectives:

After going through this module, you are expected to:

1. explain the concepts and importance of fitness;
2. perform a simple warm up exercises;
3. work with enthusiasm and cooperation; and
4. instill the importance of warm up exercise to maintain fitness.

EXPLORE:
Direction: In the space provided, write the letter that best corresponds to your answer in a given
statement.
______1. A desirable level of fitness can be achieved through at least how many workouts
per week?
a)3 b)4 c)5 d)6
______2. People who lead sedentary lifestyles are often referred to as
a) couch potatoes c) physically fit
b) athletes d) low-health-risk people
______3. The following are positive outcome of personal fitness except .
a) improved physical appearance
b) enhanced self-esteem
c) decreased flexibility
d) improved posture and balance

______4. Which of the following is an example of a passive warm-up exercise?

a) toe touch
b) whirlpool bath
c) walk around the gym
d) basketball lay-ups

______5. Which of the following is not a benefit of warm-up exercise?

a) increased range of motion
b) improved coordination and movement
c) increased risk of injury
d) decreased flexibility and muscular strength
LEARN

Warm up exercise or sometimes called limbering up is always the initial phase

of any exercise program. It is a light physical activity aimed at increasing the body
temperature to allow a gradual increase in the blood flow to the muscles, ligaments,
and tendons. Blood capillaries are opened up to allow oxygenated blood to supply the
muscle for contraction. Consequently, individuals who directly engage in a vigorous
activity without first warming up often experience muscle cramps or get injured.
Normally, the warm up takes about 5-10 minutes. A good indicator if the
individual is already warmed up is the onset of a light sweat.
Cooling down after your workout allows for a gradual recovery of pre-exercise
heart rate and blood pressure.

Benefits of Warm-up
1. Increased range of motion.
2. Improved coordination and movement efficiency.
3. Decreased risk of injury.
4. Increased power output available from muscles.
5. Increased energy available from aerobic metabolism at the start of the activity.

The Warming Effect

An effective warm-up exercise should:
 Increase blood flow to the muscles;
 Increase muscle elasticity;
 Gently raise heart rate;
 Increase mental alertness; and -
 Increase core body temperature.

Procedure:
1. Perform the following warm-up exercises with safety precautions.
2. Observe proper posture and correct execution in doing the different exercises.
a. Neck Stretch
• Bend your head forward and move to the right slightly.
• With your right hand, gently pull your head downward to stretch your neck.
• Hold for about 16 counts. Repeat on the opposite side.

b. Shoulder Rolls
• Stand in upright position. Roll shoulders in circular motion forward to backward.

c. Side Arm Stretch

 • Stand in upright position. Extend the right arm to the left. Use the left arm/hand to gently
push the right arm towards the body to straighten and stretch it. Hold the stretch for 16 counts.
Repeat on left arm.

d. Triceps Stretch
• Extend one hand down the center of your back, fingers pointing downward.
• Use the other hand to grasp the elbow and stretch your triceps muscle.
• Hold the stretch for 16 counts. Repeat on the opposite arm.

e. Hamstring Stretch
• Stand with your feet shoulder-width apart, one foot extended half a step forward.
• Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh.
• Stretch the hamstring muscles. Hold the stretch for 16 counts. Repeat on the opposite leg.

f. Quadriceps Stretch
• Stand near a wall or a piece of sturdy exercise equipment for support.
• Grasp your ankle and gently pull your heel up and back until you feel a stretch in front of your
thigh.
• Hold for about 16 counts. Switch legs and repeat.

g. Outer Thigh Stretch

• Sit on the floor. Extend your legs in front of your body.
• Bend right knee, cross right foot over left knee and place on the floor.
• Place left elbow on right knee.
 • Keep abdominal muscles tight and back straight. Keep shoulders back and chin up.
• Place right arm behind your right hip on floor for support.
• Gently twist waist and shoulders to the right, looking behind the right shoulder.
• Feel the stretch in the right outer thigh.
• Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you
complete this stretch.
• Hold this stretch for 16 counts.
• Repeat on the opposite side to stretch your left outer thigh.

h. Inner Thigh Stretch

• Stand upright, with both feet facing forward, double shoulder-width apart.
• Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your
body weight across to one side.
• Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the
stretch, the foot of the bent leg should point slightly outward.
• Repeat on the opposite side.

i. Calf Stretch
• Begin this calf stretch with your hands against the wall and your leg to be stretched behind
you.
• Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until
you feel a stretch in the back of your calf or knee.
• Hold for 16 counts and repeat with the other leg.

j. Knee Bends/Squat
• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Look straight ahead. Bend your knees as if you were going to sit back in a chair, keeping
your heels on the floor.
 • Never let your knees extend beyond your toes.
• Pull in your abdominal muscles and keep your lower back in a near neutral position (a slightly
arched back might be unavoidable).
• In a controlled manner slowly lower yourself down so that your upper legs are nearly parallel
with the floor. Extend your arms for balance.

ENGAGE
A. Direction: Complete the sentence by answering the questions below. Write your answer in the space
provided.
1. How did you perform the different warm up and stretching exercises?
I was able to perform warm up exercises through…

2. What are the benefits of warm up and stretching exercises?

The benefits of warm up and stretching exercises are…
 B. Direction: In the space provided, draw (1) your body and (2) your perception of an ideal body of a
person of your gender. If your drawing skills are limited, provide written descriptions.

 What differences do you see between your drawing/description of your own body and that of your
ideal?
The differences are…

APPLY:
Multiple Choice: Encircle the letter that best corresponds to your answer in a given
statement.
1. How can one maintain an ideal body weight?
a) follows the latest diet fads
b) balance the amount of food you eat with regular physical activity
c) consults a doctor about an effective diet pill that you can take
d) believes in the power of your genes
2. An example of good warming up is .
a) running b) jogging c) jumping d) sitting
3. People who lead inactive lifestyles are often referred to as .
a) couch potatoes c) physically fit
b) athletes d) low-health-risk people

4. The following are positive outcome of personal fitness except .

 a) improved physical appearance c) decreased flexibility
b) enhanced self-esteem d) improved posture and balance
5. Which of the following can help you determine which fitness and recreational activities are realistic
for you?
a) fee c) common needs
b) figure d) skills and attitude

6. The media can influence us through which of the following ways?

a) making opinions from news influence you
b) making some activities seem cool d) making things seem more dramatic to
through movies scare people
c) making all ways the media can
7. Which of the following is an example of a warm-up exercise?
a) playing basketball c) jogging for 3 minutes
b) playing volleyball d) running around the plaza
8. Which of the following would be a benefit of walking?
a) helps with weight management c) helps low effect exercise
b) helps regulate blood pressure d) helps build non aerobic fitness
9. The term means having all dimensions of health in good shape and equally
balanced.
a) wellness c) fitness
b) nutrition d) lifestyle
10. Which of the following is not a benefit of warm-up exercise?
a) increased range of motion
b) improved coordination and movement
c) increased risk of injury
d) decreased flexibility and muscular strength
11. Which of the following will help to improve your personal fitness program?
a) exercising at highly moderate intensities
b) starting slowly with physical activity
c) engaging in low-impact activities
d) making your program inconvenient
12. Participation in active recreation is everyone’s responsibility. Which of the following is the best
reason for this?
a) to have a healthy lifestyle
b) to maintain an ideal body weight
c) to keep a physically fit and healthy body
d) to have, fun, enjoyment and socialization
13. Having good mental health means that you .
a) can solve problems
b) can share feelings
c) can take good posture
d) can show respect
14. The following is an example of healthy lifestyle except .
a) getting enough sleep
b) eating a healthy breakfast
c) using tobacco
 d) drinking soft drinks
15. Healthy lifestyle guidelines includes .
a) performing complex flexibility exercise
b) eating unhealthy food
c) managing stress ineffectively
d) performing moderate intense physical activity

MODULE 1

KEY TO ANSWERS:
Explore:
1. A
2. A
3. C
4. B
5. B

Engage: Answers may vary

Apply:

1. B 6. A 11.B
2. B 7. C 12.A
3. A 8. A 13.A
4. C 9. A 14.D
5. D 10.B
Written by: Donalyn A. Gillo, MAPEH Teacher – Llorente NHS, Eastern Samar Division
9|Page