Scribd Logo
Upload

Welcome to Scribd!

  • 40 views

    Welcome Class: Your Teacher: Rena Mae P. Lorenzana

    Uploaded by

    Rena Mae Pame Lorenzana
    1. The document discusses the four phases of exercise: warm up, stretching, conditioning, and cool down. It provides examples of exercises for each phase and explains their importance. 2. Warm up prepares the body for exercise by increasing temperature and flexibility. Stretching can be done during warm up to further improve flexibility. Conditioning is the main exercise like cardio or strength training. Cool down allows heart rate and body to return to normal. 3. The document provides learning objectives and guidelines for a class on the four phases of exercise. It includes a review, explanations of each phase, and an assessment activity.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd

    Welcome Class: Your Teacher: Rena Mae P. Lorenzana

    Uploaded by

    Rena Mae Pame Lorenzana
    40 views34 pages
    1. The document discusses the four phases of exercise: warm up, stretching, conditioning, and cool down. It provides examples of exercises for each phase and explains their importance. 2. Warm up prepares the body for exercise by increasing temperature and flexibility. Stretching can be done during warm up to further improve flexibility. Conditioning is the main exercise like cardio or strength training. Cool down allows heart rate and body to return to normal. 3. The document provides learning objectives and guidelines for a class on the four phases of exercise. It includes a review, explanations of each phase, and an assessment activity.

    Original Title

    DEMMOTEACHING (SUMMERCLASS)

    Copyright

    © © All Rights Reserved

    Available Formats

    PPTX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    1. The document discusses the four phases of exercise: warm up, stretching, conditioning, and cool down. It provides examples of exercises for each phase and explains their importance. 2. Warm up prepares the body for exercise by increasing temperature and flexibility. Stretching can be done during warm up to further improve flexibility. Conditioning is the main exercise like cardio or strength training. Cool down allows heart rate and body to return to normal. 3. The document provides learning objectives and guidelines for a class on the four phases of exercise. It includes a review, explanations of each phase, and an assessment activity.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    40 views34 pages

    Welcome Class: Your Teacher: Rena Mae P. Lorenzana

    Uploaded by

    Rena Mae Pame Lorenzana
    1. The document discusses the four phases of exercise: warm up, stretching, conditioning, and cool down. It provides examples of exercises for each phase and explains their importance. 2. Warm up prepares the body for exercise by increasing temperature and flexibility. Stretching can be done during warm up to further improve flexibility. Conditioning is the main exercise like cardio or strength training. Cool down allows heart rate and body to return to normal. 3. The document provides learning objectives and guidelines for a class on the four phases of exercise. It includes a review, explanations of each phase, and an assessment activity.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    You are on page 1of 34

    WELCOME

    CLASS
    YOUR TEACHER:
    RENA MAE P. LORENZANA
    CLASSROOM
    RULES
    1. Listen Carefully
    2. Keep your hands and feet to yourself
    3. Follow directions
    4. Raise your hand if you have something to say
    5. Show respect and kindness to your classmates
    6. Do your best best.
    PHASES
    OF
    EXERCISE
    OBJECTIVES:
    At the end of the discussion, 95% of the students
    will be able to:
    • Identify the four phases of exercise
    • Distinguish the different phases of exercise
    • Demonstrate the warm up, conditioning,
    stretching, and cool down
    • Differentiate the types of stretching through
    an explanation
    • Know the importance things, what we will do
    before we conduct an exercise.
    REVIEW
    :
    1. What did you understand about the video that you have
    seen?
    2. What is our lesson for today based on the video?
    3. How is it important to our lifestyle?
    4. What are the differences between warm up, conditioning,
    stretching and cool down?
    • Warm-up, conditioning, and cool down should all be
    included in your workout. Some people tend to separate
    stretching from the warm-up and cool down phases by
    adding it as a fourth step. Each process is critical in
    assisting you in achieving your fitness goals while
    preserving your health and safety. The phases that allow
    your body to prepare and heal are just as critical as the
    exercise activity you select for the main portion of your
    session.
    FOUR PHASES
    OF EXERCISES
    1.) WARM-UP

    The warm-up phase of exercise


    prepares your body for the activity of the
    conditioning part of your workout.
    Warming 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.
    ⮚ Allows your body to adjust gradually to the increased demand on
    your heart, muscles, breathing and circulation.

    ⮚ Increase your body temperature slowly, improve flexibility and


    protect against injury and muscle soreness.

    ⮚ 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.
    EXERCISES:

    • fast-paced walking.
    • walking up and down stairs.
    • fast-paced side stepping.
    • jogging on the spot.
    • arm swings.
    • lunges.
    • squats.
     Do you know what are
    those negative IMPACT, If
    we did not follow the
    proper warm up.?
    --Muscles and other connective tissues do not
    stretch very easily. Adding in a warm-up can
    literally warm up those muscles and allow for
    them to relax, giving them a better chance to
    work better. When you skip the warm-up, it
    makes you body more susceptible to sprained
    muscles, cramps, and other injuries
    2. STRETCHING

    Stretching, or range-of-motion
    activities, can be performed as part of
    your warm-up phase, just after your light
    cardio. Stretch all of your major muscle
    groups for five to 10 minutes. Stretch
    and relax the muscles slowly and gently
    without jerking or bouncing and hold
    each stretch to allow for tightening of
    the muscles and tendons.
    EXERCISES:

     Neck roll. Stand up straight with the feet shoulder-width apart


    and the arms loose. ...
     Shoulder roll. Stand up straight with the arms loose. ...
     Behind-head tricep stretch. ...
     Standing hip rotation. ...
     Standing hamstring stretch. ...
     Quadriceps stretch. ...
     Ankle roll. ...
     Child's Pose.
     Why it is important to strecth our
    body before we proceed to the
    activity?
    Stretching keeps the muscles flexible, strong,
    and healthy, and we need that flexibility to
    maintain a range of motion in the joints. Without
    it, the muscles shorten and become tight. Then,
    when you call on the muscles for activity, they
    are weak and unable to extend all the way
    FOUR TYPES OF STRETCHING
    A.Ballistic
    Ballistic stretching involves
    continuous bouncing
    movements at the end ROM
    where the muscle is at maximal
    length.

    B. Dynamic
    Dynamic stretches are controlled
    movements that prepare your
    muscles, ligaments and other soft
    tissues for performance and safety.
    C. Static
    Static stretching is the most commonly
    used and involves lengthening a
    muscle to the point of discomfort and
    then holding that position for a short
    period of time

    D. Proprioceptive Neuromuscular
    Facilitation (PNF)
    PNF is a form of stretching designed to
    increase flexibility of muscles and
    increase range of movement. PNF is a
    progressive stretch involving muscle
    contraction and relaxation.
    3.CONDITIONING
    During the conditioning phase, you
    perform the exercise that produces fitness
    benefits, such as calorie burning, building
    endurance or muscle strengthening. 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.
    EXERCISES:

     Squat jumps.
     Mountain climbers.
     Burpees.
     Split jacks.
     This total-body cardiovascular exercise targets your
    glutes, quads, and hamstrings. ...
     Box jumps.
     Lateral lunges
     How it is important to take
    conditioning exercise everyday?
    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 speed.
    4.) COOLDOWN

    The cool down phase ends your exercise session


    with recovery time for your body. Cooling down
    requires you to keep moving after you end the
    conditioning phase. Cool down 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.
    EXERCISES:

     Light jogging or walking. This is one of the most


    straightforward ways to cool down. ...
     Upper body stretch. ...
     Seated Forward Bend. ...
     Knee-to-Chest Pose. ...
     Reclining Butterfly Pose. ...
     Child's Pose.
    5 Reasons Why You Need to
    Cool Down after a WorkouT
    1.) Regulating your heart rate. Exercising in
    general causes your heart rate to increase and
    after exercising, your heart beats faster than the
    normal and you need to bring it to its normal
    rate.
    2.) Reducing the build-up of lactic acid. After intense workouts,
    lactic acid builds up in our bodies which can lead to muscle
    cramping and stiffness. Cooling down helps speeding up the
    process of releasing the lactic acids in our body and accordingly,
    your body recovers more quickly.
    3.) Preventing injuries Like warming up, cooling down
    after exercises help prevent injuries such as muscle
    tears. Skipping cooling down and stretching after a
    workout not only slows down muscle recovery, but
    also reduces the benefits gained from a workout.

    4.) Body restoration. Our bodies undergo several changes


    during working out such the adrenaline pumping, increased
    temperature, and accelerated breathing. Cooling down after
    a workout helps restoring the body to its normal condition.

    5.) Stress relief and relaxation. Exercising is as good for


    the mind as it is for the body. As your body begins to slow
    down, you begin to get into a relaxation mood and the
    brain begins to release dopamine and serotonin, the two
    hormones that are responsible to makes us feel good and
    less stressed.
    l Teacher conduct a short quiz about the latest topic that was tackled
    already.
    l In a length wise of paper write the correct answer only.

    1. ) It is type of stretching , that our stretches are controlled movements that prepare your muscles.
    A. Balistics
    B. Static
    C. Dynamic
    D. None of the above
    2. ) It is type of phases exercise that require you to keep moving after you end conditioning period.
    A. Cool down
    B. Conditioning
    C. Static
    D. Dynamic
    3. This phases of exercise it helps to increase flexibility of muscles and increase range of movement.
    A. Stretching
    B. Warm-up
    C. Conditioning
    D. Proprioceptive Neuromuscular Facilitation
    4.) Enumerate the four types of stretching.
    5.)Explain the importance of phases exercises.
    ACTIVITY:

    The students will choose one sport, and they will make a
    warm-up exercise.
     Write your answer in one sheet of paper
     5 MINS ONLY
    ASSESSMENT:

    In your formative assessment, write your reflection in


    your journal notebook. Reflection about our
    discussion for today.
    ASSIGNMENT:
    Will have a project, create your own zumba dance with using the
    different phases of exercise. Invite your family member, friends or
    someone that you have a partner on your zumba presentation.

    You might also like