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Cagayan State University

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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 warmup, 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
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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. Warmups also
increase your body
temperature slowly, improve
flexibility and protect against
injury and muscle soreness.
Warmups 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
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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
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(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.
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Cagayan State University

www.csu.edu.ph