LESSON 4:

PHASES OF
EXERCISE

INTRODUCTION

Physical Education is part of the school curriculum that instructs the students in body
movements, sports games, and other physical activities (Tulio, Doris D., 2009). It helps build up
physical fitness by allowing students to increase their endurance, strength, and flexibility.

INTENDED LEARNING OUTCOMES

 Demonstrate the different phases of exercise and its specific function in training.
 Perform the basic exercise activity which follows the correct phases of the
exercise.

LESSON DEVELOPMENT

WARM-UP, EXERCISE PROPER, AND COOLDOWN

 Why warm up & cool down?
 What are the benefits of warm-up and cool-down?
 What are the a-parts of warm-up & cool-down?
 How long to warm up & cool down?

WARM-UP
The warm-up is a basic protocol to be observed before the start of the program; strenuous or
mild physical activity. It is in the state that the muscles and heart for the exercise work out are
being prepared. Warming up improves performance to that effect and reduce the risk of
injuries.
Warm-up exercises can help get your body ready for more strenuous activity and make it
easier to exercise. Some of the most important benefits of a warm-up include:

 Increased flexibility. Being more flexible can make it easier to move and exercise

correctly.

 Lower risk of injury. Warming up your muscles can help them relax which, in turn, can
lead to less injuryTrusted Source.

 Increased blood flow and oxygen. Having more blood flow helps your muscles get the
nourishment they need before launching into more intense work.

 Improved performance. StudiesTrusted Source show that warmed up muscles can

help you work out more effectively.

 Better range of motion. Having greater range of motion can help you move your joints
more fully.
 LESSON 4:
PHASES OF
EXERCISE
 Less muscle tension and pain. Muscles that are warm and relaxed may help you move
more easily and with less pain or stiffness.

 The main purpose and benefit of warm up exercises is to slowly increase your heart rate. 

 This increase in heart rate helps to raise your body temperature and to increase the blood
flow to your muscles. 

 This increase in blood flow properly oxygenates your muscles and prepares them for the
upcoming more strenuous aerobic exercise.

 Warming up properly and then stretching readies your muscles for the aerobic exercise.  
This helps minimize potential muscle tears and injury. 

 With a proper warm up exercise and stretching routine the elasticity and flexibility of the
tendons and ligaments are increased. 

 Your joints are lubricated with synovial fluid which is released during your warm up
routine.

Warm Up Exercise Length

The time you need to properly warm up should be about 5 to 10 minutes, depending on your
physical needs. 
If your body is already somewhat warmed up from some active tasks, then you may only need
5 minutes to properly warm up your body and oxygenate your muscles. 
However, if you have been sedentary for awhile you may want to take 10 minutes to properly
warm up.

What Muscles to Target

To get the most benefit of warming up be sure to warm up your major muscles like the hips,
thighs, glutes, calves, chest and shoulders. 
You can target all of these muscles by marching in place and swinging your arms back and
forth. 
To make your warm up exercise a bit more varied add some grapevines or jump roping. You
don’t have to use a rope, just do the motion.
You can also add some larger arm movements like circles while marching or jogging in place.

Additional Warm Up and Stretching

If you are trying to get all the benefits of warming up to participate in a sport, then your warm
up routine needs to take your specific sport into account. 
In addition to a typical warm up, you want to be sure to warm up and target the specific
muscles you will be using while playing the sport.
To prepare the exact muscles you will be using during the sport perform the motion or activity
of the sport. 
For instance, if playing quarter back in a football game is what you are warming up for, then
practice or mimic throwing the football several times to warm up those particular muscles.
For your next exercise routine, be sure to get all the benefits of warming up and cooling down
by make time for these two critical steps of your workout.
 LESSON 4:
PHASES OF
EXERCISE
Stretching is part of some warm up routines, although a study in 2013 indicates that it weakens
muscles in that situation.There are 3 types of stretches: ballistic, dynamic, and static:

 Ballistic Stretches involve bouncing or jerking. It is purported to help extend limbs during
exercise, promoting agility and flexibility.
 Static Stretches involve flexing the muscles. This may help prevent injury and permit
greater flexibility and agility. Note that static stretching for too long may weaken the
muscles.
 Dynamic Stretching involves moving the body part in the desired way until reaching the
full range of motion, to improve performance.
COOLDOWN

similar to the warm-up, the cool-down, also known as the recovery period, usually
consists of exercises at a slower pace and reduced intensity. This allows for your heart
rate, breathing, and blood pressure to return to normal at a slower pace. The cool-down
aids in your body's recovery after exercise and allows blood to return to your heart from
your muscles. This will reduce the chance of your muscles being sore after exercise.

Completing a cool-down is not only beneficial immediately after the completion of

exercises but also helps prepare your body for future workouts. By stretching out those
muscles and properly cooling down, you will be more prepared to exercise sooner rather
than later. If your body does not cool down properly, it will take longer for you to feel up
to exercising again. All of the examples of warm-up exercises can also be used as cool-
down exercises.

There are several benefits of a cool-down. It reduces the potential for DOMS (delayed
onset muscle soreness). It can take 24 to 48 hours for your body to feel sore after
exercising. Just because your muscles and joints may not be sore immediately after
you've completed your exercises doesn't mean you won't feel sore later that day or the
next day. A cool-down helps your body remove lactic acid, a by-product of vigorous
exercise. If you do not cool down, the lactic acid may pool in your muscles, causing
increased soreness.

Benefits of Cooling Down

 Helps lower your heart rate and breathing gradually

 Helps you avoid fainting or dizziness
 Helps remove lactic acid from your muscles
 Helps prepare your muscles for the next time you exercise