ST.

ANTHONY COLLEGE mod

P.E. 1
CALAPAN CITY INC. (Physical Fitness)

MODULE DESCRIPTOR: This module deals with the physical fitness and self-testing
activities which concern on the development of the muscular strength, flexibility,
cardiovascular endurance, speed, agility, coordination and self-achievement through
performance of certain skill.

NOMINAL DURATION: MODULE FOR MIDTERM

September 13-17
September 20-24
Sept. 27- 30 & Oct. 1
October 4-8
October 11-12

LEARNING OUTCOME:

At the end of this module, the studentS are able to develop skills competencies and
apply an understanding of rules, skills and strategies of various activities.

CONTENTS:
 Exercise
 Warm-up
 Stretching
 Types of Flexibility
 Aerobic Exercise

ASSESSMENT CRITERIA:
1. Acquire and practice desirable social trait necessary for adjustment to happy living
and to the social life in general.
2. Learn the mechanical principle of underlying movements as they acquire knowledge
and understanding of rules and strategies of games, sports as well as dance
instructions.
CONDITIONS:
Students must be provided with learning modules and access to other available
learning resources.
ASSESSMENT METHODS:
 Performance Activity
 Written Test

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 ST. ANTHONY COLLEGE mod

P.E. 1
CALAPAN CITY INC. (Physical Fitness)

Information Sheet 2.1

Learning Objectives:
After reading this information sheet, you must be able to:
1. Discuss the different phases of exercise
2. Differentiate warm –up exercise from cool down exercise.
3. Execute warm –up and cool down exercises.

PHASES OF EXERCISE

 The Warm-up
Warm-up activities should be conducted before an intense workout. It will help you to
perform better and will decrease arches and pains. It prepares the muscles for exercise
and allows oxygen supply to ready itself for whatever strenuous activities to be worked
at. Muscles perform best when they are warmer than normal body temperature. They
should consist of flexibility exercises that stretch all the major muscle groups. Light
paced can also prepare the heart muscle prior to the workout.

 The Workout
Workout elevates the heart rate and achieves aerobic fitness. Activities, which may be
included in this phase, are walking, jogging, running, swimming, bicycling, rope skipping
and aerobic dancing. This phase should follow the principles of training with regard to
frequency, intensity, and time. Reaching the
target heart rate and maintaining the intensity of workout in the specified time are
important guidelines for this phase.

 The Cool-Down
After the workout, cooling down should be accomplished by walking for a few minutes.
This can help prevent soreness the next day by massaging the waste products of
exercise into the circulatory system. When a person stops exercising, the heart
continues for a time to pump blood to the muscles at a vigorous rate. If no cooling down
activity is done, there is little action to send the blood back to the heart, and will pool in
the veins. This pooling may cause light-headedness, which can be prevented by proper
cooling down. The walking might be followed with stretching exercises to undo the
tightening of muscles groups that occurs from strenuous activity.

Before starting on any of innumerable ways to burn out the body fat, there is a need to
keep certain things in your mind and be cleared out by your doctor to go on the road of
achieving a better healthy you.

 Your need to be clear about your fitness goals.

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 ST. ANTHONY COLLEGE mod

P.E. 1
CALAPAN CITY INC. (Physical Fitness)

 Before you start any program, have the necessary medical checks, take note
your resting pulse
 and warm-up.
 If you are not used to exercise be sure to start with the appropriate beginners’
program.
 If your feel dizzy or pain, stop at once.
 Always choose an activity that you enjoy, so that there is less chances of
dropout.
 f you are a beginner, do not start off to fast. You cannot get fit in a week, but you
can get a long
 way toward it in month.
 Work at your own pace. If you feel stiff the day after exercises, change activities
or simply do some
 warm up exercises, so that your body gets time to recover.
 Exercise at a time of the day, that is most convenient, but preferably not until two
or three hours
 after a meal.
Never exercise if you feel ill or have cold or fever. Do not start training again until
you are free of
 symptoms and keep your intensity low.
 Lay out your exercise clothes the night before. They’ll serve as silent reminders
 As far as possible, breathe through your nose, not your mouth. Research
indicates that I can reduce the amount of pollutants, including ozone that
reaches your mouth.

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P.E. 1
CALAPAN CITY INC. (Physical Fitness)

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P.E. 1
CALAPAN CITY INC. (Physical Fitness)

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CALAPAN CITY INC. (Physical Fitness)

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P.E. 1
CALAPAN CITY INC. (Physical Fitness)

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P.E. 1
CALAPAN CITY INC. (Physical Fitness)

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 ST. ANTHONY COLLEGE mod

P.E. 1
CALAPAN CITY INC. (Physical Fitness)

GUIDELINES IN EXERCISING

1. There is no best form of exercise. It depends on what the individual want to achieve.
2. The individual should choose exercise (s) which he/she likes and enjoys.
3. Exercise 30-60 minutes regularly 3-5 times a week.
4. Wear light comfortable clothes and shoes
5. Exercises either in the morning of late afternoon when it is not so hot.
6. If the individual is a beginner, a graduated exercise program starting with light
exercise and gradually increasing the intensity should be followed.
7. Severe exercise must be avoided unless the individual is young and athletic.

 The expression “NO PAIN, NO GAIN” has been discredited by experts on

fitness. In fact, no one should work up to the point of pain or exhaustion except
as part of a diagnostics medical test.

MIND-BODY EXERCISES

Special Place Imagery

Purpose:
 Reduce stress, increases relaxation
 Reduces anxiety
 Strengthens the capacity to draw on one’s own emotional resources
 Provides a foundation for other images exercises
 Cautions and Contraindications
 May provoke strong emotional memories

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 ST. ANTHONY COLLEGE mod

P.E. 1
CALAPAN CITY INC. (Physical Fitness)

Jog in place

Rope Jumping

Neck Stretch

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P.E. 1
CALAPAN CITY INC. (Physical Fitness)

Arm and Shoulder Stretch

Triceps and Shoulder Stretch

Side Stretch

Forearm Stretch

Inner Thigh Stretch

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 ST. ANTHONY COLLEGE mod

P.E. 1
CALAPAN CITY INC. (Physical Fitness)

Cat Stretch

Spinal Twist

Hamstring Stretch

Do some stretching exercises to:

 relax your mind and “tune-up” your body
 preserve range of motion
 maintain flexibility
 prevent injury during exercise
 prepare the muscles for more vigorous activity
 help develop body awareness
 promote circulation

What is Aerobic Exercise?

Aerobic Exercise is any activity that uses large muscle groups, can be
maintained continuously, and is rhythmic in nature. It is a type of exercise that overloads
the heart and lungs and causes them to work harder than at rest. The important idea
behind aerobic exercise today is to get up and get moving! There are more activities
than ever to choose from, whether it is a new activity or any old one.

Types of Aerobic Exercise

 Aerobic Dance
 Bicycling
 Fitness Walking
 Jumping Rope

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P.E. 1
CALAPAN CITY INC. (Physical Fitness)

 Running
 Stair Climbing
 Swimming

Benefits of Aerobic Exercise

 Increased maximal oxygen consumption
 Improvement in cardiovascular/cardio-respiratory function (heart and lungs)
 Increases blood supply to muscles and the ability to use oxygen
 Lower heart rate and blood pressure at any level of sub maximal exercise
 Increased threshold for lactic acid accumulation
 Lower resting systolic and diastolic blood pressure in people with high blood
pressure
 Increased HDL Cholesterol (the good cholesterol)
 Decreased blood triglycerides
 Reduced body fat and improved weight control

Benefits of Strength Training

 Increased muscular strength
 Increased strength of tendons and ligaments
 Potentially improves flexibility (ranges of motion of joints)
 Reduced body fat and increased lean body mass (muscle mass)
 Potentially decreased resting systolic and diastolic blood pressure
 Positive changes in blood cholesterol
 Improved glucose tolerance and insulin sensitivity
 Improved strength, balance, and functional ability in older adults

Think of aerobic activity as being long in duration yet low in intensity.

Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross
country skiing. Anaerobic activity is short in duration and high in intensity. Anaerobic
activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer,
and football.
Aerobic means with air or oxygen. You should be able to carry on a
short conversation while doing aerobic exercise. If you are grasping for air while talking,
you are probably working an aerobically. When you work an aerobically , you will tire
faster and are more likely to experience sore muscles after exercise if over.

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