PHASES OF

EXERCISE
CHAPTER II

PE 122
 THE WARM-UP
This phase of exercise prepares your body
for the activity of the conditioning part of
your workout.
• Warming up is an essential 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.
• Warm-ups also increase your body
temperature slowly, improve flexibility
and protect against injury and muscle
soreness.
PHASES OF EXERCISE : THE WARM-UP 2
THE WARM-UP (Basic examples)
Warming up can be as simple as performing your chosen exercise at a
slower pace. For example:
• You can jog for a few minutes before starting an intense run, or swim
slowly before tackling timed laps.
• It also involves light aerobic activities, such as walking slowly for 5 to 10
minutes or a moderate version of your conditioning exercise, and should
be based on your physical characteristics and your conditioning activity.
• For strengthening training (e.g. lifting weights), warm up by moving your
joints and muscles like walking on the treadmill fro about 5 minutes or
perform other light exercise such as side steps with side-arm lifts.
PHASES OF EXERCISE : THE WARM-UP 3
 KEY COMPONENTS OF A WARM-UP
1. General Warm-Up
The aim of the General Warm-Up is simply to
elevate the heart rate and respiratory rate. This in turn
increases the blood flow and lehps with the
transportation of oxygen and nutrients to the working
muscles. This also helps to increase the muscle
temperature, allowing for a more effective static
stretch.
• The General Warm-Up should consist of a light
physical activity, like walking, jogging, easy
swimming, stationary bike riding, skipping or easy
aerobics.

PHASES OF EXERCISE : THE WARM-UP 4

 KEY COMPONENTS OF A WARM-UP
2. Static Stretching
This part of the Warm-Up is extremely
important, as it helps to lengthen both the muscles
and tendons, which in turn allows your limbs a
greater range of movement. This is very important
in the prevention of muscle and tendon injuries.
Static Stretching is a very safe and effective
form of basic stretching. There is a limited threat of
injury and it is extremely beneficial for overall
flexibility. During this part of the Warm-Up, static
Stretching should include all the major muscle
groups, and this entire part should last for about 5
to 10 minutes.
PHASES OF EXERCISE : THE WARM-UP 5
 KEY COMPONENTS OF A WARM-UP
3. Sport Specific Warm-Up
With the first two parts of the Warm-Up
carried thoroughly and correctly, it is now safe
to move onto the third part of an effective
warm-up . In this part, the athlete is specifically
preparing their body for the demands of their
particular sport. During this part of the warm-
up, more vigorous activity should be employed.
Activities should reflect the type of movements
and actions that will be required during the
sporting event, including sports specific drills
and technical drills.

PHASES OF EXERCISE : THE WARM-UP 6

 KEY COMPONENTS OF A WARM-UP
4. Dynamic Stretching
Finally, a correct warm up should finish with a
series of dynamic stretches. However, this form of
stretching carries with it an increased risk of injury
if used incorrectly. Dynamic Stretching is most
effective after a moderate to high level of general
flexibility has been established.
Dynamic Stretching involves a controlled, soft
bounce or swinging motion to move a particular
body part to the limit of its range of movement.
The force of the bounce or swing is gradually
increased but should never become radical or
uncontrolled.
PHASES OF EXERCISE : THE WARM-UP 7
 KEY WARM-UP PRINCIPLES
Keep the following principles in mind when warming up for exercise:
• No matter what nature of the exercise to • Jogging should be gentle and specific to the
come, a slow, gradual warm-up muscles that will receive the most stress.
consisting of calisthenics, Stretching, • No more then a few minutes should be
and slow jogging should always preced elapse between the completion of the
exercise, even if you are highly trained. warm-up and the activity.
• Be ready to make adjustments to • The warm-up should feel good. Experiment
stretching routine. You may be more with different types of Warm-ups. Find one
flexible in some days than others. that best fits to your body.
• Your warm-up should last 10 to 15
minutes.

PHASES OF EXERCISE : THE WARM-UP 8

WARM-UP EXERCISES
NECK ROTATION NECK SLIDE BENDS

The following are

common warm-up
exercises in the
standing position: TRUNK
SIDE
BENDS

PHASES OF EXERCISE : THE WARM-UP

SHOULDER CIRCLES 9
 QUESTIONS?
PHASES OF EXERCISE : THE WARM-UP 10
 THE WORKOUT
During this phase, you perform the exercise
that produces fitness benefits, such as calorie
burning, building endurance or muscle
•strengthening.
It generally includes aerobic exercise,
strength training and stretching and flexibility
exercises.
• You may choose an aerobic exercise, such
as swimming or the elliptical jogger, or you
may lift free weights, perform circuit training
on weight machines or play a high-intensity
sport such as soccer or basketball.

PHASES OF EXERCISE : THE WORKOUT 11

 BENEFITS OF WORKOUT

1. It helps in boosting Cardiovascular

health.
2. It helps in burning calories
3. It prevents cognitive decline.
4. It builds muscle and strength.
5. It increases flexibility.
6. It raises your metabolism.
7. It prevents obesity.
8. It helps build long-term lifestyle changes.
9. It builds healthy bones.
10. It improves general health.
PHASES OF EXERCISE : THE WORKOUT 12
TYPES OF WORKOUT

These are the types (3) ENDURANCE STRENGTH STATIC

which improves overall TRAINING TRAINING STRETCHING
health and fitness level
(along with some other Helps develop Helps in Enhances
benefits): stamina and decreasing range of
also improve blood motion and
the functioning pressure and could
of the heart also strengthen
and lungs. increases joints.
bone
PHASES OF EXERCISE : THE WORKOUT strength. 13
 ENDURANCE TRAINING
Endurance exercise helps develop stamina. It can also increase body's metabolic rate,
which helps a person burn calories long after their workout is complete and assist in a
person's body-reshaping efforts. Some forms of Endurance Training include long-distance
running, sprinting and swimming.
Endurance exercise not only boosts a person's physical health - it might also increase
mental functioning. When a person performs an endurance exercise, their brain releases
endorphins. According to the study "Effects of Exercise", conducted by Dinas, Flouris and
Koutedakis, those who participated in endurance exercise experienced a lower instance of
developing symptoms of depression thanks to experienced elevated levels of endorphin
released
PHASES during
OF EXERCISEand after activity.
: THE WORKOUT 14
 STRENGTH TRAINING

Strength training, also known as Resistance Training, causes contractions of the muscles
via external resistance. Strength Training forms tiny, microscopic tears in a person's muscles.
As the tears heal the muscles repair themselves with new muscles tissue. By developing new
muscle tissue, an individual can improve their aesthetic appearance and transform their
physique to make it leaner and more toned.
According to Exercise Physiologist Richard Weil of EMedicuneHealth, strength training
might also help decrease blood pressure, increase bone strength, strengthen joints and raise a
person's metabolic rate. Some examples of strength training include bicep curls, pull-up, push-
up and squats.
PHASES OF EXERCISE : THE WORKOUT 15
 STATIC STRETCHING

As we age, our muscles become inflexible and taut. To combat muscle inflexibility, static
stretching is recommended. Benefits of static stretching include enhanced range of motion,
stronger joints, better physical performance while playing a sports and a decrease in pain
throughout the body.
Static Stretching can be performed before or after exercise to lengthen and improve the
body's flexibility. Although stretching might seem like a passive activity, it is wise to warm up
before stretching to promote blood flow to the muscles and to reduce the risk of muscle injury.
Static Stretching can come in the form of toe-touches, head extension and head flexion and
also by way of a few yoga poses.
PHASES OF EXERCISE : THE WORKOUT 16
 QUESTIONS?
PHASES OF EXERCISE : THE WORKOUT 17
 THE
COOLDOWN
A cooldown is an essential part of your workout.
A cooldown can last for 3 to 10 minutes and
includes stretches or gentle variations of the
movements you did during your workout.

Purpose of cooling down after exercise:

Allow your To
heart and promote
breathing relaxatio
to return to n.
PHASES OF EXERCISE : THE COOLDOWN
normal.
18
IMPORTANT
BENEFITS

You might be tempted NORMALIZES SLOWS IMPROVES

to skip your post- HEART RATE BREATHING RELAXATION
workout cooldown, but
there are several This helps This allows This can
reasons that cooling you to avoid your breath to promote a
down is important: light- gradually sense of
headedness return to the relaxation and
or a feeling of same rhythm it well-being and
faintness. had before you boost your
started your motivation.
PHASES OF EXERCISE : THE COOLDOWN workout. 19
 PHASES OF COOLDOWN
1. Body Cooldown 2. Cooldown Stretch
Engage in an activity that will let the Stretch specific body parts to prevent
heart rate to slowly return to normal rate. quick contractions of muscles.

PHASES OF EXERCISE : THE COOLDOWN 20

 3 KEY PARTS OF AN EFFECTIVE
COOLDOWN

There are three key components, or parts, which

should be included to ensure an effective and
complete cooldown. They are:

Exercising at a very reduced

intensity and diaphragmatic
breathing exercise.
Low-intensity, long-hold static
stretching.
Re-hydrate and re-fuel.

PHASES OF EXERCISE : THE COOLDOWN 21

COOLDOWN
EXERCISES KNEE-TO-CHEST
UPPER BODY STRETCH
POSE
The following are
common cooldown
exercises:

SEATED FORWARD
PHASES OF EXERCISE : THE COOLDOWN
BEND RECLINING 22
BUTTERFLY POSE
 QUESTIONS?
PHASES OF EXERCISE : THE COOLDOWN 23
CONDITIONING
EXERCISES
CHAPTER III

CONDITIONING EXERCISES 24
 CONDITIONING SET EXERCISES

 Body Conditioning Exercises target your whole body, using lots of different
muscles to strangthen, shape, and tone your body. They may combine
several types of exercise, such as flexibility, strength, and resistance training.
 Body Conditioning improves endurance, increases flexibility, and establishes
a balanced, stable physique.
 These valuable exercises offer a wealth of positive benefits to your overall
health and fitness level. Regularly do these moves to build power,
coordination, and sped. This allows you to improve your athletic performance,
coordination, and speed. This allows you to improve your athletic performance
and feel better while going about your daily routine.
CONDITIONING SET EXERCISES 25
 CONDITIONING EXERCISES
1. Mountain Climbers
Mountain climbers will help you strengthen your shoulders,
hands, core, and legs. By doing mountain climbers your
spine will gets strong. You will feel energetic after doing this
exercise.
• Do 2 sets that include 10 to 15 reps of mountain climbers.
2. Burpees
This exercise is designed to strengthen your overall body.
This exercise will improve blood circulation in your overall
body. You can include this in your warm-up exercise
• Do 2 to 3 sets that include 8 to 15 reps of burpees.
CONDITIONING SET EXERCISES
3. Split Jacks
Split Jacks are the total Cardiovascular exercise
that targets your hamstrings, quads, and gluteus.
This is a must-do exercises.
• Do this exercise for 2 to 4 times.
4. Box Jumps
To perform this exercise you will need a box or a
sturdy bench. This exercise is fun as well as
beneficial. This exercise strengthens your overall body
muscles.
• Do 2 to 4 sets of 8 to 15 reps of box jumps
26
 QUESTIONS?
CONDITIONING SET EXERCISES 27
THANK YOU!

GROUP 3
MEMBERS:
• Acolentaba, Kent
• Baldisimo, Errl Bryan
• Barrogo, Arron
• Bonayon, Maurice
• Chiuco, Alain Mark
• Deciembre, Bruce
• Ellan, Erica
• Funa, Leomar