DEPARTMENT OF EDUCATION

10 SCHOOLS DIVISION OFFICE – QUEZON CITY

QUEZON CITY HIGH SCHOOL
SUBJECT PHYSICAL EDUCATION
WEEK 3

Name of Student: GAERLAN, JOHN CARLO Date Received: February 18, 2021
Section: 10 - DEL PILAR Date Accomplished: February 20, 2021
Name of Teacher: DE LOS REYES, THALIA Score: __________________

LEARNING ACTIVITY SHEET 1

WARM UP EXERCISES
BACKGROUND INFORMATION FOR LEARNERS:
WARM UP EXERCISE or sometimes called limbering up is always the initial phase of any exercise
program. It is a light physical activity aimed at increasing the body temperature to allow a gradual increase in the
blood flow to the muscles, ligaments, and tendons. Blood capillaries are opened to allow oxygenated blood to supply
the muscle for contraction. Consequently, individuals who directly engage in a vigorous activity without first
warming up often experience muscle cramps or get injured.
Normally, the warmup takes about 5-10 minutes. A good indicator if the individual is already warmed up is
the onset of a light sweat.
Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure.

Benefits of Warm-up
❖Increased range of motion.
❖ Improved coordination and movement efficiency.
❖ Decreased risk of injury.
❖ Increased power output available from muscles.
❖ Increased energy available from aerobic metabolism at the start of the activity.
AN EFFECTIVE WARM-UP EXERCISE SHOULD:
❖Increase blood flow to the muscles.
❖ Increase muscle elasticity.
❖ Gently raise heart rate.
❖ Increase mental alertness; and -
❖ Increase core body temperature.
LEARNING COMPETENCY WITH CODE
• Assesses physical activities, exercises and eating habits PE10PF-IIa-h-39
• Engages in moderate to vigorous physical activities for at least 60 minutes a day in and out of school
PE10PF-IIc-h-45

EXERCISES OR ACTIVITIES:
Procedure:
1. Perform the following warm-up exercises with safety precautions.
2. Observe proper posture and correct execution in doing the different exercises.

a) NECK STRETCH
• Bend your head forward and move to the right slightly.
• With your right hand, gently pull your head downward to
stretch your neck.
• Hold for about 16 counts. Repeat on the opposite side.

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b) SHOULDER ROLLS
• Stand in upright position. Roll shoulders in circular motion
forward to backward.

c) SIDE ARM STRETCH

• Stand in upright position. Extend the right arm to the left. Use
the left arm/hand to gently push the right arm towards the
body to straighten and stretch it. Hold the stretch for 16
counts. Repeat on left arm.

d) TRICEPS STRETCH
• Extend one hand down the center of your back, fingers
pointing downward.
• Use the other hand to grasp the elbow and stretch your triceps
muscle.
• Hold the stretch for 16 counts. Repeat on the opposite arm.

e) HAMSTRING STRETCH
• Stand with your feet shoulder-width apart, one foot extended
half a step forward.
• Keeping the front leg straight, bend your rear leg, resting
both hands on the bent thigh.
• Stretch the hamstring muscles. Hold the stretch for 16 counts.
Repeat on the opposite leg.

f) QUADRICEPS STRETCH
• Stand near a wall or a piece of sturdy exercise equipment for
support.
• Grasp your ankle and gently pull your heel up and back until
you feel a stretch in front of your thigh.
• Hold for about 16 counts. Switch legs and repeat.

g) OUTER THIGH STRETCH

• Sit on the floor. Extend your legs in front of your body.
• Bend right knee, cross right foot over left knee and place on
the floor.
• Place left elbow on right knee.
• Keep abdominal muscles tight and back straight. Keep
shoulders back and chin up.
• Place right arm behind your right hip on floor for support.
• Gently twist waist and shoulders to the right, looking behind

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 the right shoulder.
• Feel the stretch in the right outer thigh.
• Inhale (breathe in) through your nose, and exhale (breathe
out) through your mouth, as you complete this stretch.
• Hold this stretch for 16 counts.
• Repeat on the opposite side to stretch your left outer thigh.

h) INNER THIGH STRETCH

• Stand upright, with both feet facing forward, double
shoulder-width apart.
• Place your hands on your hips, in order to keep your back
straight, slowly exhale, taking your body weight across to
one side.
• Avoid leaning forward, or taking the knee of the bent leg
over your toes. As you increase the stretch, the foot of the
bent leg should point slightly outward.
• Repeat on the opposite side.

i) CALF STRETCH
• Begin this calf stretch with your hands against the wall and
your leg to be stretched behind you.
• Keep your heel down, knee straight and feet pointing
forwards. Gently lunge forwards until you feel a stretch in the
back of your calf or knee.
• Hold for 16 counts and repeat with the other leg.

j) KNEE BENDS/SQUAT
• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Look straight ahead. Bend your knees as if you were going to
sit back in a chair, keeping your heels on the floor.
• Never let your knees extend beyond your toes.
• Pull in your abdominal muscles and keep your lower back in
a near neutral position (a slightly arched back might be
unavoidable).
• In a controlled manner slowly lower yourself down so that
your upper legs are nearly parallel with the floor. Extend
your arms for balance.

Direction: Complete the sentence by answering the questions below. Write your answer in the space
provided.
1. How did you perform the different warm up and stretching exercises?

I was able to perform warm up exercises through push up, stretching our elbow, stretching our
legs, and other part of our body to avoid injury.

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2. What are the benefits of warm up and stretching exercises?

The benefits of warm up and stretching exercises are increased movement of blood through your
tissues,making the muscles more paliable. Increased delivery of oxygen and nutrients to your
muscles. Prepare your muscles for stretching. Prepare your heart for an increase in activity
preventing a rapid increase in blood pressure.

Multiple Choice: Encircle the letter that best corresponds to your answer in a given statement
1. How can one maintain an ideal body weight?
a. follows the latest diet fads
b. b. balance the amount of food you eat with regular physical activity
c. consults a doctor about an effective diet pill that you can take
d. believes in the power of your genes
2. An example of good warming up is .
a. Running c. Jumping
b. Jogging d. Sitting
3. People who lead inactive lifestyles are often referred to as .
a.
a. couch potatoes c. physically fit
b. Athletes d. low-health-risk people
4. The following are positive outcome of personal fitness except .
a. improved physical appearance
b. enhanced self-esteem
c.c. decreased flexibility
d. improved posture and balance
5. Which of the following can help you determine which fitness and recreational activities are realistic for you?
a. fee
b. figure
c. common needs
d.d. skills and attitude
6. The media can influence us through which of the following ways?
a. making opinions from news
b. making some activities seem cool through movies
c.c. making always the media can influence you
d. making things seem more dramatic to scare people
7. Which of the following is an example of a warm-up exercise?
a. playing basketball
b. playing volleyball
c.c. jogging for 3 minutes
d. running around the plaza
8. Which of the following would be a benefit of walking?
a. a. helps with weight management
b. helps regulate blood pressure
c. helps low effect exercise
d. helps build non aerobic fitness
9. The term means having all dimensions of health in good shape and equally balanced.
a. wellness
b.b. nutrition
c. fitness
d. lifestyle
10. Which of the following is not a benefit of warm-up exercise?
a. increased range of motion
b. improved coordination and movement
c.c. increased risk of injury
d. decreased flexibility and muscular strength
11. Which of the following will help to improve your personal fitness program?
a.a. exercising at highly moderate intensities
b. starting slowly with physical activity
c. engaging in low-impact activities
d. making your program inconvenient
12. Participation in active recreation is everyone’s responsibility. Which of the following is the best reason for this?

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a. a. to have a healthy lifestyle
b. to maintain an ideal body weight
c. to keep a physically fit and healthy body
d. to have, fun, enjoyment and socialization
13. Having good mental health means that you .
a. a. can solve problems
b. can share feelings
c. can take good posture
d. can show respect
14. The following is an example of healthy lifestyle except .
a. getting enough sleep
b. eating a healthy breakfast
c. c. using tobacco
d. drinking soft drinks
15. Healthy lifestyle guidelines includes .
a.a. performing complex flexibility exercise
b. eating unhealthy food
c. managing stress ineffectively
d. performing moderate intense physical activity

Prepared by:

Grade 10 Teachers