Marie Frances B.

Sayson

Fitness Exercise

BSA 1 Block G

Direction: Supply the necessary answers from the given question or statement inside the box. Elucidate
your discussion by using bullets per idea or example given.

1. What are the four phases of fitness exercise? Explain each

 Warming Up
- Warming up is an essential part of your workout. This helps your heart rate rise gradually
instead of pumping full-force suddenly. It warms up your muscles by increasing the blood
flow to them, getting them ready to perform at peak condition. 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. For a
general warm-up before lifting weights, walk on the treadmill for about five minutes or
perform other light exercises such as side steps with side-arm lifts.
 Stretching
- Stretching is most effective when you're muscles are warmed up, so stretch after your
warm-up routine then again after your cool down. Spend a few minutes stretching your
entire body, holding each stretch at least 10 seconds after your warm up or 30 seconds after
your cool down. If you alternate days so you're working upper body one day and lower body
the next, full-body stretches are still essential. You might work one area harder than the
other, but many exercises engage your core and back or require you to use your legs or
arms for stability on days you're not working them. Stretching all your muscles keeps them
flexible and ready for heavy workout days.
 Conditioning
- Conditioning can be aerobic exercise, such as running or biking, or it can be weight training.
For best results toning your body, combine the two types of conditioning. When your
muscles are warm and stretched, launch into your conditioning workout for at least 30
minutes. This helps keep your heart rate up long enough to begin burning fat.
 Cool Down
- Cooling down your body helps decrease your heart rate gradually and allow blood to flow
away from your muscles, where it concentrates during a workout. Cooling down your
muscles slowly can help reduce soreness following your workout. It's similar to warming up;
you can perform your aerobic exercise at a slower pace, or walk around the room for a few
minutes. This gives you time for your breathing to return to normal. A cool down should last
five to 10 minutes, then make sure you take time to stretch while your muscles are at their
 warmest.

2. What would be an ideal warm up exercise if your activity will be swimming?

Before you start a swimming session or workout, you need to know your body is ready for the
challenges ahead. By properly preparing your body for exercise you are increasing your flexibility –
which increases your efficiency in the water if you are swimming – and helps reduce any subsequent
muscle soreness from working out. An exercise like swimming is an all-body workout, so try to stretch all
of the major muscle groups before you swim. Each stretch is designed to increase flexibility and mobility
in your shoulders, hips, chest and legs. Working to stretch and warm up these key areas of the body will
allow you to be more efficient in the water.

 SHOULDERS
- Our first four stretches focus on the shoulders. The shoulder is the most intricate joint in the
entire body, so you must stretch and warm up properly by performing a series of rotations
to really extend them. The smoother these exercises are performed, the more effective they
will be.
1) Forward shoulder rotation with one arm only
2) Backward shoulder rotation with one arm only
3) Forward rotation using both arms
4) Backward rotation using both arms

 ARMS
- After starting work on the shoulders, it makes sense to also focus on the arms. Our next
three stretches will help you warm up the shoulders and arms together. If you can, perform
these exercises in front of a mirror to check you are doing them properly, particularly if you
are not being followed by a coach.
5) Lateral arm raises
6) Alternating arm raises moving on arm forwards and one arm backwards
7) Lateral arm raises finishing with the movement with straight arms
  REST OF THE BODY
- Now let's move on to the rest of the body.
8) Lean forwards with your chest making sure your legs apart and slightly bent, then slowly
straighten your legs and bring them together
9) Straight-leg hamstring stretch with one leg resting on a starting block or box
10) As above, but with your foot flexed
11) 'Roll' your back forwards and then 'unroll' again until you are back in an upright position
12) Standing with your legs apart, bend your upper body sideways, first in one direction and then
the other
13) Twist your upper body, first in one direction and then the other, making sure you are standing
with your legs apart

  Breathing is also extremely important, particularly when performing 'static' exercises such as
these. Breathing out as you stretch and extend as far as possible helps you relax more and makes these
exercises as effective as possible.