Module 1 ACTIVITY 3
Lesson 2 and Title Phases of Exercises (Warm-up, Stretching, Endurance, Cool-down)
Learning Identified the phases of exercises and demonstrate a routine exercise
Outcomes showing its phases
Time Frame 2 hours per week
Introduction The phases of your exercise session should include warmup, stretching,
endurance and cool down. Each of the phases plays an important role in
helping you reach your fitness goals while maintaining your health and
safety. The phases that provide time to prepare your body and time for
your body to recover are just as important as the exercise activity you
choose for the main part of your session.
Activity Phase 1: Warmup
Activity: Learn from this video.
https://www.youtube.com/watch?v=t69IPkfC4vw
Phase 2: Stretching Exercise
Activity: Learn from the this video
https://www.youtube.com/watch?v=2L2lnxIcNmo
Phase 3: Endurance Exercise
Activity: Learn from this video.
https://www.youtube.com/watch?v=t_0z6kC6710
Phase 4: Cool down Exercise
Activity: Learn from this video.
https://www.youtube.com/watch?v=u5Hr3rNUZ24
Analysis How often do you exercise?
Ans:How often do I exercise,it's everyday doing my exercise and not
necessarily it is an exercise!Yes its a dance.Everyday I woke up,everyday
I have my work,I do dancing even Im so fat and not fit to my BMI result
but I do exercise due to my phyical stamina to avoid sickness and in
good health.
How warm up exercise could benefit ones individual to physical fitness?
Ans:This is essential to us as an introductory process of exercise,why?
because in this stage it starts to develop and born our body
parts,nurture to inhance energy production in process of our muscle
cores. Beside,it prevent mutilation that causes imbalance or in pain
that's why doing warm up exercise is a must before those physical
exercises.
Why does stretching exercise before vigorous exercise necessary?
Ans:Streching is important before all those vigorous exercises it's
because this way it lift up our heart rate and this stage your body must
be at rest,because it will heighten our blood that will circulate
throughout our body beside also it sluice vitamins that works in our
tissues that's why stretching is essential before those vigurous exercises.
How endurance exercise effective if you want to lose extra fat in your
stomach?
Ans:Endurance exercise is effective if you want to lose extra fat in your
stomach is doing cardio exercise. Why?because it flesh our body index,it
reduces balance roundess of our stomach,and also it akin of equal state
particles in each part and lastly it lifting heft absences. That's why cardio
exercises is essential in doing or losing extra fat in stomach.
How important is cooling down exercise?
Ans:Cooling down is important becuase it is a normal stage it returns
your heart rate and blood pressure into normal. Then,it leisure your
body to recovered after exercising and improving heart rate and blood
pressure that helps to recondition of circulatory system. Moreover,it
maintain to diffuse blood flows and resist escaping blood cells that
causes queer or body pain. That's why cooling down is essential after
those activities performed.
Abstraction Phase 1 –Warm up of exercise prepares your body for the activity of the
conditioning part of your workout that 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.
Phase 2 -Stretching prepares the body for exercise, increases your
range of motion and prevents muscle imbalances that can lead to
serious injury.
Phase 2-Endurance is when you perform the exercise that produces
fitness benefits: calorie burning, building endurance or muscle
strengthening.
Phase 3- Cool down movements should allow your heart rate, blood
pressure and body temperature to return slowly to normal.
Application Video yourself applying the four phases of exercise. Wear appropriate
attire for exercise. Music is necessary.
2-3 min warm up
2-3 min stretching
4-8 endurance exercise
2-3 cooling down
Post it on our Facebook Group with caption:
SPEAR 1 PRELIM: NAME & SECTION
Closure Congratulations. Job well done! Keep track with the coming activity
about movement patterns.
REFERENCES
https://www.livestrong.com/article/13727328-a-real-womans-ww-journey/
https://prezi.com/a6fcqqpcj5rd/phases-of-exercise/
https://www.sportsrec.com/350043-stretches-definition.html
