PED 027

MODULE 6: TERMINATION STAGE

PLANNING TRAINING EXERCISE PROGRAM

WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEEK 1-TEP WEEK 2 -TEP REST WEEK 4 -TEP

WEEK 1- TRAINING EXERCISE PROGRAM

 WARM- UP EXERCISES

- Increase the body temperature and decrease the potential for post-
exercise muscle soreness.

1. March in place : 60 seconds. Keep a fast pace and bring your left elbow
forward at the same time as you bring your right knee up.

2. Jump rope : 60 seconds. Keep your knees slightly bent and jump on the
balls of your feet.

3. Jumping jacks : 60 seconds. Jump up, spread your feet and bring both
hands together above your head. Jump again and return to the starting
position.

4. Butt kicks : 60 seconds. Kick your feet up until your heels touch the
glutes, and pump your arms at the same time.

5. Mountain climbers : 60 seconds. Maintain a plank position during the

entire exercise, keeping your core engaged and your hips low.
 CONDITIONING EXERCISE

- Conditioning works to make your body stronger, providing you with

the skills you need to create a more effective workout overall
1. SIDE PUNCH (16 counts)

2. HIGH KNEES (16 counts)

3. BASIC SQUATS (16 counts)

4. OPEN LEG SQUAT (16 counts)

5. SIDE HOP (16 counts)

6. WALL PUSH UPS (16 counts)

7. BUTT KICKS (16 counts)

 COOL DOWN EXERCISES

- Allows gradual recovery of heart rate and blood pressure, and removal
of metabolic end-products from the muscles used during the more
intense conditioning phase. Stretching preformed after the warm-up or/
cool down.

1. INHALE, EXHALE

2. HANDSHAKE

3. LEGS STRETCHING

4. ARMS STRETCHING
 WEEK 2- TRAINING EXERCISE PROGRAM
 WARM- UP EXERCISES

- Increase the body temperature and decrease the potential for post-
exercise muscle soreness.

1. March on Spot for 1 minute

2. Shoulder Roll for 30 seconds

3. Side Taps for 3o seconds

4. Reach ups for 30 seconds

5. Arm circles for 30 seconds.

6. Knee lifts for 30 seconds

7. Heel taps for 30 seconds

 CONDITIONING EXERCISE

- Conditioning works to make your body stronger, providing you with

the skills you need to create a more effective workout overall

1. Twist for 30 seconds

2. Knee and Arm lift for 30 seconds

3. Knee Toe Balance for 30 seconds

 COOL DOWN EXERCISES

- Allows gradual recovery of heart rate and blood pressure, and removal
of metabolic end-products from the muscles used during the more
intense conditioning phase. Stretching preformed after the warm-up or/
cool down.
1. INHALE, EXHALE

2. HANDSHAKE

3. R-L Ankle rolls

4. LEGS STRETCHING

5. ARMS STRETCHING

WEEK 4- TRAINING EXERCISE PROGRAM

 WARM-UP EXERCISES

- Increase the body temperature and decrease the potential for post-
exercise muscle soreness.

1. Warm-up Neck (16 seconds)

2. Warm-up Shoulders (16 seconds)

3. Warm-up Hips (16 seconds)

4. R-L side lunges position (16 seconds)

5. R-L forward lunges position (16 seconds)

6. Jog in place (30 seconds)

 CONDITIONING EXERCISE

- Conditioning works to make your body stronger, providing you with

the skills you need to create a more effective workout overall

1. Reach and Squat (16 seconds)

2. Star jumps (16 seconds)

3. Knee up hop (16 seconds)

4. Full Jack (16 seconds)

5. Punches (16 seconds)

6. Kicks
 C O(16
O L seconds)
DOWN EXERCISES

- Allows gradual recovery of heart rate and blood pressure, and removal
of metabolic end-products from the muscles used during the more
intense conditioning phase. Stretching preformed after the warm-up or/
cool down.

1. INHALE, EXHALE

2. HANDSHAKE

3. LEGS STRETCHING

4. ARMS STRETCHING

B. Disseminating benefits and importance (according to your plan in

letter A)
Benefits and importance

Warm up- May help as soon as you start moving, certain changes occur in your body.
These include your body temperature increases, blood vessels, including tiny
capillaries, open up, increasing blood supply to the muscles, the blood releases more
oxygen that you will need for your workout , your muscles contract more easily as they
become warmer, your joints loosen up, and your brain engages with the body. Because
your heart rate will increase slowly, warm ups also make exercise less stressful for your
heart. The importance of warm–up exercises is to help increase body and muscle
temperature, reduce risk of injury, to be mentally prepare, and increase the flexibility.

Conditioning- 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

Cool down- The purpose of the cool down is to return your heart rate close to resting.
Stopping quickly without a cool down can result in light-headedness, dizziness and/or
fainting. A good example of a cool down is walking after running. Your cool down should
range anywhere from two to five minutes.