PHYSICAL EDUCATION 1:

SELF-TESTING ACTIVITIES
WARM-UP/CONDITIONING Midterm
EXERCISES Module 2
Introduction

The warm-up should include stretching and exercises of moderate

intensity that cause sweating and increase in muscle temperature.
Another important practice to follow in an exercise program is to
gradually start the exercise session and gradually taper off at the
end. The warm-up or conditioning exercise allows various body
system to adjust to increased metabolic demands.
OBJECTIVES

At the end of the lesson, the students will be able

to
A. Define warm up.
B. Perform warm up activities.
WHAT IS WARM-UP?
WARM-UP

- is a preparation for physical exertion or a

performance by exercising or practicing gently
beforehand, usually undertaken before a
performance or practice. Athletes, singers, actors
and others warm up before stressing their muscles.
WARM-UP

In conditioning exercises:
• Warm-up should be appropriate for the performer and the sports
activity involved.
• Warm-up should include some stretching exercises as well as
movements related to or similar to the activity that is about to be
performed.
• Warm-up should be intense enough to raise body temperature and
cause sweating.
• Warm-up probably should begin to be reduced 10 minutes to 15 minutes
prior to performance and should terminate approximately 5 minutes
before performance.
WARM-UP

If you’re short on time, you may feel tempted to skip a

warm up and jump right into your workout. But doing so
can increase your risk of injury, and put more strain on
your muscles.
When preparing for any kind of exercise, whether it’s a
cardio workout, strength training, or a team sport, it’s
important to take a few minutes to ease your muscles into
exercise mode.
WARM-UP

Everyone can learn to stretch, regardless of age or

flexibility. Stretching can be done in the morning, after
sitting or standing for long periods, anytime you feel tense
or stiff and at odd times like watching TV, reading or
sitting and talking. Regular stretching program can help
lengthen your muscles and restore youthful activity.
WARM-UP
Warm up exercises can help get your body ready for more strenuous activity
and make it easier to exercise. Some of the most important benefits of a warm
up include:
• To relax your mind and “tune-up” your body.
• To preserve range of motion.
• To maintain flexibility.
• To prevent injury during exercise.
• To prepare the muscles for more vigorous activity.
• To help develop body awareness
• To promote circulation
SUGGESTED WARM-UP ACTIVITIES
 SUGGESTED WARM-UP ACTIVITIES
1. Neck Stretch
2. Arm and Shoulder Stretch
3. Triceps and Shoulder Stretch
4. Shoulder Rolls
5. Forearm Stretch
6. Arm Swing
7. Side Stretch
8. Chest Stretch
9. Open Arm Chest Stretch
10. Calf stretch
11. Hip Circles
12. Bent Over Twist
13. Quadriceps Stretch
14. “Cat” (Back) Stretch
15. Abs Stretch
16. Hamstring Stretch
17. Lateral Leg Stretch
18. Knee Circles
19. Ankle Circles
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
1. Neck Stretch
- Bend your neck alternately
to the left, right, front and
to the back. Hold each
position for 5 seconds and
do 2 repetitions. Do not
rotate your neck each
movement must be distinct.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
2. Arm and Shoulder Stretch
- Interlace your fingers
straighten and lift the
arms to produce strength/
stretch in the arms,
shoulders and chest.
Hold for 15 to 30 seconds.
Do onset.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
3. Triceps and Shoulder Stretch
- Gently and slowly pull
the elbow behind the
head. Hold for 15 to 30
seconds and reverse arms,
Do one set.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
4. Shoulder Rolls
- Stand straight with your
arms by your sides and with
your feet shoulder width
apart. Slowly rotate your
shoulders forward, making
big circles. Repeat the
movement backward until
the set is complete.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
5. Forearm Stretch
- Extend your arm. Using your
left hand, pull your finger
tips back toward your body
until you feel the stretch in
your forearm. Hold the
stretch for 10-30 seconds.
Repeat using the other arm.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
6. Arm Swings
- Stand up straight with your
knees slightly bent, your feet
shoulder width apart and your arms
stretched horizontally to
the sides. Cross your arms at
the front and then quickly bring
them back as far as you can.
Repeat this back and forth movement
until the set is complete.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
7. Side Stretch
- Keep your hips facing front
and bent to the left. Hold
for 5 to 10 seconds and
repeat to the right side.
Do 3 repetitions on each
side.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
8. Chest Stretch
- Place flat palm of right arm
against a wall. Slowly rotate
your torso to the right, until
you feel the stretch in your chest
and in your left
shoulder. Hold for 15 to 30
seconds and repeat on the
right side.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
9. Open Arm Chest Stretch
- While keeping your arms
straight, move them at your
back as far as possible until you
feel the stretch in your chest.
Hold for 10 to 20 seconds and
then relax.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
10. Calf Stretch
- While Standing, place your left
foot near the wall. Keeping the
right foot flat on floor, move
right leg back until you feel the
stretch in the calf muscle. Hold
an easy stretch for 10-30 seconds.
Do not bounce.
Stretch the other leg.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
11. Hip Circles
- Stand straight with your feet a
little wider than shoulder width
apart. Bend the knees slightly
and place your hands on the
hips. Slowly rotate your hips,
making big circles. Complete a set
in one direction and then switch
to the opposite direction.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
12. Bent Over Twist
- Stand straight with your feet
slightly wider than shoulder
width apart and raise your arms
to the sides. Bend and rotate your
torso to the right, touching your
right feet with your left hand.
Return to the starting position
and repeat on the other side.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
13. Quadriceps Stretch
- Supporting your body with your
left arm against a solid object,
grab your left toes with right
arm. Pull your heel up to your
buttocks until you feel the
stretch in your thigh. Hold for
10-30 seconds, stretch the other
side.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
14. “Cat” (Back) Stretch
- To stretch the upper back,
hands and knees should be
on the floor. Just as cat
would do slowly lift your
back up toward the ceiling
and hold in place for 10-30
seconds.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
15. Abs Stretch
-  Lie face down on your
mat with your legs straight
and your arms in a push up
position. Straighten your
arms slowly as you lift your
torso. Hold this position
for 20 to 30 seconds.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord stretch

16. Hamstring
- Lie on your back and lift
your left leg. Gently pull your
thigh toward your chest until
you feel a stretch in your
hamstrings. Hold the stretch
for 10-30 seconds and then
repeat with the right leg.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
17. Lateral Leg Swings
- Stand tall and hold onto a
wall. Shift your weight to
the right leg and swing
your left leg to the left and
then across your body to the
right. Repeat the movement
with the right leg until.the
set is complete.
.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
18. Knee Circles
-Stand straight with your feet
together and your knees
bent. Place your hands on the
knees and slowly rotate them
making small circles.
Complete a set in one direction
and then switch to the
opposite direction.
SUGGESTED WARM-UP ACTIVITIES

Bless me Lord
19. Ankle Circles
- Stand upright with your feet
hip width apart and your arms
by your sides. Shift your weight
to the right leg and point your
left toes down into the ground.
Start rotating your left foot,
making small circles with your
ankles. Repeat the exercise with
your right foot.
SUMMARY

Warm-up exercises can help get your body ready for more strenuous activity
and make it easier to exercise. The purpose of a warm-up is to prevent injury
by increasing the body's core and muscle temperature. Warm muscles increase
the rate of energy production which increases reflexes and lowers the time it
takes to contract a muscle. A good warm up should also increase range of
motion and mentally prepare you for exercise. Athletes, singers, actors and
others warm up before stressing their muscles.
MIDTERM ACTIVITY #1

Criteria:
PE attire – 50 (wearing of jogging pants/shorts, shirt &
rubber shoes) for girls, please tie you hair.
Proper execution – 40 (performance & counting)
Voice clarification - 10
Total of - 100 points
MIDTERM ACTIVITY #1

To those students who can’t perform will do the following:

1) Make a documentation of your classmates as they

perform the warm up exercises. (screenshots) Just
choose 2-3 classmates with their name on it.
2) Make a paragraph on what have you observed from the
activity and the importance of it.
MIDTERM ACTIVITY #1

Criteria for documentation:

1. Completeness – 30pts. (exercise 1-19)

Arrangement – 20pts.
Total of - 50pts.
MIDTERM ACTIVITY #1

Criteria for essay.

“What have you observed from the activity and

what is the importance of it?”
 MIDTERM ACTIVITY #1 (Criteria for essay.)
Content 25 points
Organization Writing has a compelling
opening, and informative
body, and a satisfying
conclusion. There is a clear
statement.
Grammar, usage & Uses correct grammar,
mechanics spelling and punctuations.
22 points 15 points
Writing is organized but Writing is aimless and
opening body or disorganized. There is
conclusion might be no clear statement.
missing or it is unclear.
Few spelling and So many spelling,
punctuations errors, punctuation and
minor grammatical grammatical errors that
errors. it interferes with the
meaning.
REFERENCES

Tulio, D., Sarmiento, E., Battung, J., Laggui, M., & Bumagat, N. (2004). Physical Fitness Self
Testing Activities P.E. 1. Mandaluyong City, Books Atbp. Publishing Corp.
Healthline Media, 2005. 6 Warm up Exercises to Help Boost Your Workout. Retrieved from
https://www.healthline.com/health/fitness-exercise/warm-up-exercises#benefits