Western Mindanao State University

Ipil Campus
Purok Corazon, Ipil Heights, Ipil, Zamboanga Sibugay

PHYSICAL EDUCATION 1
Module 10
Instructor: Marionito Jr. C. Alacio
Topic: EXERCISE

Objectives:
 Define warm up and cool down Exercises;
 Identify the types of strength and endurance exercises;
 Perform Isotonic, isometric, isokinetic and aerobic exercises;
 Understand the principles of Exercise

Read and Ponder:

EXERCISE

Definition
What is Exercise?
Exercise is bodily exertion for the sake of developing and maintaining physical
fitness
1. General Warm up (Pre-workout phase)- This prepares the body for more strenuous physical
activities. It gradually increases the heartrate and the circulation of blood.
2. Sports Specific Warm up- This is a type of exercise or conditioning that targets the muscle
groups needed or that will be used for physical activity. Exercises should be related to the skills
needed in your main activity.
3. Main Activity- This is more intense activity. It is specific activity like workout, sports, game,
and dance.
4. Cool Down (Post-workout phase) - This is the counterpart of warmup. It is usually an easy or
light to moderate exercise done after a more intense activity. It allows the heart rate and breathing to
return to its normal state.
Benefits of Warm Up Exercise
• Increase blood circulation to the muscles to continuously send oxygen and nutrients
throughout the body;
• Increase the muscle temperature, which give energy, release reactions, and respond
to the muscles effectively.
• Prepare the muscles to perform more stretching and engage in strenuous exercise
and activities;
• Reduce risk of acquiring an injury in joints, muscles, and tendons.
Enhance the ability to learn and perform skilled movements;
• Prevents stress, anxiety, and fatigue;
 Enhance the ability to learn and perform skilled movements;
 Prevents stress, anxiety, and fatigue;

Purpose
Exercise is essential for improving overall health, maintaining fitness, and helping to prevent
the development of obesity , hypertension , and cardiovascular disease. Surveys conducted by the
Centers for Disease Control and Prevention (CDC) indicate that 61.5 percent of children aged nine to 13
years do not participate in any organized physical activity (for example, sports , dance classes) and 22.6
percent are not physically active during their free time. According to the American Obesity Association,
approximately 30 percent of children and adolescents aged six to 19 years are overweight and 15
percent are obese.
A sedentary lifestyle and excess caloric consumption are the primary causes of this increase in
overweight and obesity; regular exercise is considered an important factor in controlling weight.
Overweight and obese children and adolescents are at higher risk of developing several medical
conditions, including the following:

 asthma
 diabetes
 hypertension
 orthopedic complications, such as hip and knee pain and limited range of motion
 cardiovascular disease
 high cholesterol
 sleep apnea
 psychosocial disorders, such as depression, negative body image, and eating disorders

Clinical studies have shown that regular exercise has numerous benefits, including the following:

 preventing weight gain and maintaining healthy weight

 reducing blood pressure and cholesterol
 improving coordination
 improving self-esteem and self-confidence
 decreasing the risk of developing diabetes, cardiovascular disease, and certain types of cancer
 increased life expectancy

Description
Exercise consists of cardiovascular conditioning, strength and resistance training, and flexibility to
improve and maintain the fitness of the body's heart, lungs, and muscles.

Cardiovascular conditioning
Cardiovascular conditioning involves moderate to vigorous physical activity that results in an elevated
heart rate for a sustained period of time. Regular cardiovascular exercise improves the efficiency of the
functioning of the heart, lungs, and circulatory system. For adults, aerobic exercise within a target
heart rate range calculated based on a maximum heart rate by age is recommended. For healthy
children, cardiovascular exercise that elevates the heart rate to no greater than a maximum heart rate
of 200 beats per minute is recommended.
In general, the American Heart Association recommends at least 60 minutes of moderate to vigorous
physical activity every day for children and adolescents. Cardiovascular conditioning activities should
be appropriate for the age, gender, and emotional status of the child. Examples of exercise that
elevates the heart rate are bicycle riding, running, swimming, jumping rope, brisk walking, dancing,
soccer, and basketball.

Strength and resistance training

Strength and resistance training increases muscle strength and mass, bone strength, and the body's
metabolism. Strengthening exercises increase muscle strength by putting more strain on a muscle than
it is normally accustomed to receiving. Strength training can be performed with or without special
equipment. Strength/resistance training equipment includes handheld dumbbells, resistance machines
(Nautilus, Cybex), and elastic bands. Strength training can also be performed without equipment;
exercises without equipment include pushups, abdominal crunches, and squats. Children as young as
six years can participate in strength training with weights, provided they are supervised by a fitness
professional trained in youth strength training. Child-sized resistance machines may be available at
some fitness facilities. According to youth strength training guidelines, children and adolescents should
perform strength training for approximately 20 minutes two or three times weekly on nonconsecutive
days.

Flexibility
Flexibility is important to improve and maintain joint range of motion and reduce the likelihood of
muscle strains. Most young children are naturally more flexible than older children and adults and will
instinctively perform movements that promote flexibility. As children age, they should be encouraged
to continue to stretch. Flexibility is especially important for children and adolescents engaged in
vigorous exercise (running, competitive sports). Stretching is best performed following a warm-up
and/or at the completion of an exercise session or sport. One activity that promotes flexibility that is
increasing in popularity for children is yoga , in the form of children's yoga classes or exercise videos.

Precautions
Before a child begins any exercise program, he or she should be evaluated by a physician in order to
rule out any potential health risks. Children and adolescents with physical restrictions or certain
medical conditions may require an exercise program supervised by a healthcare professional, such as a
physical therapist or exercise physiologist. If dizziness , nausea , excessive shortness of breath, or chest
pain occur during any exercise program, the activity should be stopped, and a physician should be
consulted before the child resumes the activity. Children and adolescents who use any type of exercise
equipment should be supervised by a knowledgeable fitness professional, such as a personal trainer.

Preparation
A physical examination by a physician is important to determine if strenuous exercise is appropriate or
detrimental. Prior to beginning exercise, a proper warm-up is necessary to help prevent the possibility
of injury resulting from tight muscles, tendons, ligaments, and joints. Appropriate warm-up exercises
include walking, light calisthenics, and stretching.

Aftercare
Proper cool-down after exercise is important and should include a gradual decrease in exercise
intensity to slowly bring the heart rate back to the normal range, followed by stretches to increase
flexibility and reduce the likelihood of muscle soreness. Following vigorous activities that involve
sweating, lost fluids should be replaced by drinking water.

Risks
Improper warm-up and inappropriate use of weights can lead to muscle strains. Overexertion without
enough time between exercise sessions to recuperate also can lead to muscle strains, resulting in
inactivity due to pain. Some children and adolescents may be susceptible to exercise-induced asthma.
For children and adolescents who perform high-impact activities, such as running, stress fractures may
occur. Dehydration is a risk during longer activities that involve sweating; children and adolescents
should be supplied with water during and after activity.

Normal results
Significant health benefits are obtained by including at least a moderate amount of physical exercise
for 30 to 60 minutes daily. Regular physical activity plays a positive role in preventing disease and
improving overall health status. For children and adolescents just beginning an exercise program,
results (including weight loss, increased muscle strength, and aerobic capacity) will be noticeable in
four to six weeks.

KEY TERMS
Aerobic —An organism that grows and thrives only in environments containing oxygen.
Calisthenics —Exercise involving free movement without the aid of equipment.

Principles of Exercise in Physical Fitness

For most adults, an exercise program including aerobic, resistance, flexibility, and neuromotor exercise
training is indispensable to improve and maintain physical fitness and health. An exercise training
program ideally is designed to meet individual health and physical fitness goals within the context of
individual health status, function, and the respective physical and social environment. Physical activity
and fitness are associated with a lower prevalence of chronic diseases, such as heart disease, cancer,
high blood pressure, and diabetes.
Practicing the basic exercise principles is crucial for developing an effective fitness training program.
The principles of exercise apply to everyone at all levels of physical training, from the Olympic
champion to the weekend golfer. You can easily remember the basic principles of exercise if you use
the so-called FITT factors, where FITT stands
1. Frequency,
2. Intensity,
3. Time, and
4. Type of activity.

Frequency (how often):

Exercise should be carried out 3-5 days a week.
Training three times a week produces significant training effects; however, training 5 days a week at a
lower-intensity exercise may be more manageable for some people. Little additional benefit is seen
with more than five training sessions a week, and the risk of injury is increased. Training twice a week
does not produce increases in VO2- max; however, it may produce some functional changes and it is
probably better than no exercise at all. Moderate-intensity aerobic exercise done at least 5 days/week
or vigorous-intensity aerobic exercise done at least 3 days/week or a weekly combination of 3–5
days/week of moderate and vigorous-intensity exercise is recommended for most adults to achieve
and maintain health/fitness benefits.

Intensity (how hard)

Intensity can vary between light, moderate and vigorous intensity activities. For example, walking
slowly is a low intensity activity, walking briskly or shooting around a basketball is a moderate intensity
activity and running (>5mph) is a vigorous intensity activity. A good rule of thumb is that a person
doing moderate-intensity aerobic activity can talk, but not sing. A person doing vigorous-intensity
activity cannot say more than a few words without pausing for a breath. Intensity can be monitored by
heart rate in most patients, although some patients may have pathology or be on drug treatment that
affects their HR response to exercise (in which case HR cannot be used to monitor exercise intensity).
The short video below shows hart rate calculation.
Time (duration or how long)
A total of 20-60 minutes of continuous or intermittent aerobic activity a day should be performed. The
activity can be divided into a minimum of 10-minute bouts throughout the day. The duration of
training is dependent on intensity. Individuals starting at the lower end of the training band need to
sustain exercise longer (30-60 minutes) to achieve training effects.
Type
Refers to the sort of activity to complete e.g. Aerobic activities like walking, jogging, biking, swimming
or dancing or strengthening activities such as exercises using exercise bands, weight machines or hand-
held weights.

WARM UP
In order to avoid injuries and to prepare the muscles and joints for physical activity, a proper warm up
must be performed prior to exercise. It is important to note that to warm up means to literally warm
the body up with light exercises and movement. A warm up is not the same as stretching.
Examples:
 If you are a runner, your best warm-up is a light jog.
 If you are doing martial arts training a warm-up should also include a few light kicks and punches.
 If you are doing bodyweight workouts basic body (neck, arms, torso, legs)

TYPES OF WARM UP
1. Passive Warm up
 is when one elevates body temperature through the use of heat packs or hot showers.
2. General Warm up
 involves light movement of major muscle groups. With not general warm up, there occurs an
increase in heart rate, deep joint fluids, blood flow and perspiration.
3. Specific Warm up
 mimics actual moves of the sport or activity that will be engaged in very light levels of intensity.
 also helps the exerciser prepare mentally as the warm-up movements serve as practice for the actual
techniques or moves to be performed

STRETCHING
Stretching is performed in order to maintain or increase flexibility. Keeps the muscles flexible,
strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it,
the muscles shorten and become tight.

TYPES OF STRETCHING
1. Ballistic Stretching
 makes use of rapid and jerky movement. It has now been discovered that ballistic practice is wrong
and that this type of stretching is phased out.
2. Static Stretching
 or the stretch-and-hold increases range of motion as well as relaxes the muscles. This type of
stretching is performed best as a cooldown stretch.
3. Dynamic Stretching
 Is similar to ballistic stretching, but the movement is not jerky and uncontrolled.
 Dynamic stretching avoids bouncing and sometimes includes movements which are sport specific.
 Dynamic stretching is best performed starting an exercise program.
 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.

COOLDOWN
Cool down routine is best performed after the session. It is a period of low-impact or slower
exercise following a more intense workout to allow the body to gradually return to its normal
physiological

BEFORE AFTER
WARM UP COOLDOWN
DYNAMIC STRETCHING STATIC STRETCHING

Isometric exercises is a type of low-impact exercise that activates muscles without movement. In
isometric exercises, the muscles tense up, but the joints stay static.
A prime example of an isometric exercise is holding your body in a plank position. While holding a
plank position targets multiple muscle groups and strengthens your core, there is no movement in the
joints.
Isometric exercises are ideal for maintaining strength, stability, and endurance. For instance, if you
hold a low squat, that can help you hold that position for an extended period of time, but won't
necessarily help you do more squats.
Isometric exercise is often recommended for people who are recovering from an injury, or who suffer
from joint pain like arthritis. Evidence is growing that isometric exercise may help lower blood pressure
as well.

While isometric exercise is all about engaging muscles with no movement, isotonic exercise involves
putting a constant amount of weight or tension on your muscles while moving your joints through a full
range of motion.
An example of an isotonic exercise is bicep curls, in which the amount of weight stays the same and
your joints bend and straighten all the way. Other prime examples include resistance training exercises,
including push-ups, pull-ups, and squats — where you use your body weight to tense up muscles and
complete a full range of motion.
Isotonic exercise can help strengthen and build muscles so that you can move through all types of
motion with greater ease. "This type of training is what most people do in the gym and has benefits for
preserving strength as we age," says Smart.
Isokinetic exercise is a type of workout that involves specialized machines and is not often used by the
average person. "It is mostly used to train athletes to improve their running or throwing by improving
the speed at which they can move their limb/body or a weight," Smart says.
The equipment used for isokinetic exercise, known as an isokinetic dynamometer, keeps your muscles
moving at a consistent speed, which can then be raised with ongoing training.

How to remember the difference between isometric, isotonic, and isokinetic exercises
One way to remember the difference between isotonic, isometric, and isokinetic exercises is to look at
the meaning of the original Greek roots of each word.
Isometric means "same length," so that your muscles do not get longer or shorter by bending a joint.
Isotonic means "same tension" so that the weight on your muscles stays the same.
Isokinetic means "same speed" so that your muscles are contracting at the same speed throughout the
workout.

Application! Physical Education 1

Module 10
Activity 1

Instructions:
Individual Activity: (Essay) – 10 points each
1. What is the importance of Warm up Exercise and Cool down in performing exercises?

A. Warm-Up Exercise: Do the following warm-up exercises before undergo to physical fitness test.
Do the exercise in 16 counts.
1. Neck Stretches
2. Shoulder Curls
3. Arm Stretches
4. Trunk Stretches
5. Toe Touch
6. Lunges
7. Squats
8. Jog in Place
9. High Knees
10. Butt Kicks
11. Jumping Jacks

Group Activity: Make a video that shows different warm up and cool down exercises. Perform each
warm and cool down exercise within 5 minutes in video form. Submit the video.

50 40 20 0
Demonstrates Demonstrates Refusal to attempt or
Demonstrates
proficiency of introductory improve in skill
mastery,
INDICATORS their ability to level of their development. Fails to
willingness and
participate in ability to participate in Physical
active
Physical fitness participate in fitness activities.
participation in
activities. Physical fitness
Physical fitness
activities. Shows
activities.
improvement.

B. GALAW NG PILIPINAS, WMSU VERSION 3 MINUTES ONLY (NOVEMBER 8)