Q2 P E L E S S O N 1 W E E K 5

SES SIO N , I W O U LD BE A BLE TO:

AT THE END OF THE ITIES FOR
OR OUS PHY SIC A L A C T IV
-H -4 5- EN GA GE IN M O D ER ATE TO VIG
PE10PF-IIC
UT ES A D AY IN A ND O U T O F SCHOOL.
AT LEAST 60 MIN
WARM UP
•WARMING UP SHOWS YOUR BODY SOME LOVE. AS YOUR BODY
TEMPERATURE INCREASES YOU'LL LOOSEN YOUR JOINTS AND
INCREASE BLOOD FLOW TO YOUR MUSCLES. THAT MEANS LESS
STRESS ON JOINTS AND TENDONS. WARM, WELL-LUBRICATED
JOINTS PREPARE THE BODY TO EXECUTE SUDDEN AND/OR
EXPLOSIVE MOVEMENTS WITH EASE.
WARMING-UP EFFECT
AN EFFECTIVE WARM-UP EXERCISE SHOULD:
• √ INCREASE BLOOD FLOW TO THE MUSCLE
• √ INCREASE MUSCLE ELASTICITY
• √ GENTLY RAISE HEART RATE
• √ INCREASE MENTAL ALERTNESS; AND
• √ INCREASE CORE BODY TEMPERATURE
DANGERS OF NOT WARMING UP BEFORE
EXERCISE:
•WARM-UPS ARE CRUCIAL BECAUSE THEY GET YOUR MUSCLES
READY FOR ACTIVITY. WITHOUT WARMING UP, YOU NOT ONLY
RISK INJURY BUT YOU ALSO GET LESS FROM YOUR WORKOUT.
HOW MANY TIMES HAVE YOU GONE FOR A RUN AND FELT HEAVY
AND SLOW FOR THAT FIRST MILE? THAT'S BECAUSE YOUR
MUSCLES ARE SPENDING THAT TIME TRYING TO TURN ON.
EXAMPLES OF WARM-UP EXERCISES
•AS YOU GO ON AND OVERCOME THE CHALLENGES THAT YOU WILL
FACE, YOU WILL LEARN THAT RECREATIONAL ACTIVITIES ARE NOT
JUST A FUN AND EXCITING PART OF YOUR ROUTINE BUT IT OFFERS
AN OPPORTUNITY TO IMPROVE YOUR FITNESS AND ENHANCE
YOUR SOCIAL SKILLS. SO, WHAT ARE YOU WAITING FOR, START
HAVING FUN AND BE CHALLENGED WITH THE ACTIVITIES IN THIS
LESSON! STAY FIT AND ACTIVE ALL THE TIME!
THE GOOD DOSE OF EXERCISE

•YOU SHOULD INCREASE THE DOSE OR AMOUNT OF PHYSICAL

ACTIVITY OR EXERCISE TO SEE CHANGES IN YOUR FITNESS LEVEL.
THIS IS THE OVERLOAD PRINCIPLE, WHICH IS GUIDED BY THE
FITT PRINCIPLE THAT IS COMPOSED OF THE FOLLOWING:
• A. FREQUENCY REFERS TO HOW OFTEN YOU INVOLVE YOURSELF IN REGULAR
PHYSICAL ACTIVITY OR EXERCISE
• B. INTENSITY REFERS TO HOW HARD YOU SHOULD EXERCISE OR THE LEVEL
OF DIFFICULTY OF YOUR PHYSICAL ACTIVITY.
• C. TIME REFERS TO HOW LONG YOU SHOULD ENGAGE IN A SPECIFIC
PHYSICAL ACTIVITY.
• D. TYPE REFERS TO THE KIND OF EXERCISE OR PHYSICAL ACTIVITY YOU
SHOULD ENGAGE IN.