PHASES OF

PATH-Fit 1 : Lesson 8

EXERCISE
 4 PHASES OF
EXERCISE
• WARM - UP

•FLEXIBILITY
• STRENGTH AND ENDURANCE

• COOLDOWN
 WARM-
• Performed to elevate the body temperature to
UP
prepare the muscles to any succeeding strenuous
activity.
• Warming up provides the muscles with a sufficient
amount of blood and oxygen, allowing them to
contract more efficiently.
 GENERAL
WARM-UP
Example of warm-up routine:
• 1 minute jogging
• side shuffle left and right (30 sec)
• carioca left and right (30 sec)
• butt kicks (20 sec)
• high knees (20 sec)
 FLEXIBILITY
-This flexibility exercise follows after warm up.
EXERCISE
-It is done by doing gradual stretching activities
from upper to lower extremities.

3 ways to stretch the body:

• Ballistic
• Passive
• Static
 BALLISTIC
• STRETCHING
You force the body parts into position
beyond the normal range of motion by the
momentum of a swinging movement.
 PASSIVE
• STRETCHING
Is a form of static stretching in which an
external force upon the limb to move it to
a new position.
• Normally achieved through the force of
gravity on the limb or the body weighing
down.
 STATIC
• STRETCHING
It allows muscles and connective tissues
surrounding the joint to stretch to a
normal range of motion.
 STRENGTH AND
ENDURANCE
CALISTHENIC EXERCISE
Using the body weight are practical and
EXERCISE
inexpensive to perform especially if there no
weight training in the school or inside the house.

• calf raise • lunges

• crunches • plank
• dips • pull-ups
• hyperextensions • push-ups
• leg raises • squats
 STRENGTH AND
ENDURANCE
WEIGHTEXERCISE
Another effective way to develop your muscles
strengthTRAINING
and endurance. this program uses fixed
machines of varying degrees of weight as resistance.

• COMPETITIVE WEIGHTLIFTING
• POWER LIFTING
 STRENGTH AND
ENDURANCE
EXERCISE
COMPETITIVE
WEIGHTLIFTING
The individuals try to lift a barbell
with a weight greater than what
other competitors can lift in a
specific weight division.
 STRENGTH AND
ENDURANCE
POWER EXERCISE
LIFTING
Uses more weight and performed at
slower phase.
 COOLDOWN
• Somewhat the same with warm-up and
stretching part of training and as
important as them too.

• Cooling down relaxes your muscles

and smoothens the flow of blood
around the body to prevent dizziness
caused by inadequate blood and
oxygen blood to the brain.
 COOLDOWN
Exercises :
• Fingers • Chest Stretch
• Triceps
• Hands
• Wrist • Cross Elbow
• Zipper
• Overhead stretch
THANK YOU