Module 4: THE
EXERCISE PROGRAM
Topic 2: Warm up exercises,
cool-down exercises and
various functions of exercises
Intended Learning
Outcome:
At the end of the unit, the students must
have:
• Differentiated the purpose of warm-up and cool
down.
• Applied warm-up and cool down exercises in every
physical activity.
• Executed the different warm up conditioning
exercises.
Phases of the Fitness
Exercises Program
1. Warm up Exercises. Sometimes called limbering warm up, it is the initial phase of
any exercise program. It serves elevate the body temperature to prepare the muscles
for any major activity. By warming up, the muscles are provided with enough blood
and oxygen supply so that it will contract more efficiently. Athletes who directly
engage in vigorous activity without warming up run the risk of experiencing muscle
cramps and spasm.
To prevent this, it is recommended that an individual must first go through the first
stage -the warmup- so that the muscle can slowly adapt to the demands of the
activity. Warming up the muscle will only take 5 to 10 minutes. In most cases, a good
indicator that an individual is already warmed up is the onset of sweating.
Warm up Exercises
Low-intensity
exercises:
1. Head Bending
Low-intensity
exercises:
2. Head Twisting 3. Head Rotation
Low-intensity
exercises:
4. Shoulder Rotation 5. Shoulder Stretching
Low-intensity
exercises:
6. Elbow Pull [Link] Twisting
Low-intensity
exercises:
8. Toe Touching 9. Forward Lunge
Low-intensity
exercises:
10. Hamstring Stretching 11. Thigh Stretching
Low-intensity
exercises:
10. Hamstring Stretching 11. Thigh Stretching
Benefits of warming up
before a workout:
a) Increased flexibility. Being more flexible can make it easier to move and exercise correctly.
b) Lower risk of injury. Warming up the muscles can help the body relax which, in turn, can lead to
less injury.
c) Increased blood flow and oxygen. Having more blood flow helps the muscles get the nourishment
needed before launching into more intense work.
d) Improved performance. Studies show that warmed up muscles can help you work out more
effectively.
e) Better range of motion. Having greater range of motion can help the body move the joints more
fully.
f) Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily
and with less pain or stiffness.
Phases of the Fitness
Exercises Program
2. Exercise Proper/Workout. In this phase, individual will choose a particular program
that allows them to meet achieve the training objective. Calisthenics exercises using
weight of the body are practical and inexpensive to perform especially if there is no
weight training equipment in school.
The following are suggested exercises that develop the major muscle of the body:
CALISTHENICS EXERCISES MUSCLE BEING DEVELOPED
Abdominal Curl Rectus Abdomenus
Push up Triceps and Pectorals
Heel Raise Gastrocnemius, Soleous
Abdominal Twist
Internal and external oblique muscles
Chin up
Biceps, Latissimus dorsi, and teres major
Chest up maximus Latissimus dorsi, gluteal hamstrings Exercise Proper/Workout
Half squats Quadriceps
Phases of the Fitness
Exercises Program
3. Cool Down Exercises. Cooling down creates a pressure against the veins of the
circulatory system to permit the blood flow in one direction going to the heart.
Without cooling down, there is a possibility that the blood will pool around the lower
extremities, depriving the brain of blood and oxygen. Thus, those who suddenly stop
from vigorous activity experience dizziness or even pass out.
The main aim of the cool down is to promote recovery and return the body to a pre-
exercise, or pre-workout level.
The cool down keeps the blood circulating, which in turn, helps to prevent blood
pooling and removes waste products from the muscles. This circulating blood also
brings with it the oxygen and nutrients needed by the muscles, tendons and
ligaments for repair.
Cool Down Exercises
Various Functions of
Exercises
1. Release pent-up emotions
2. Building strength
3. For stretching
4. Coordination
5. Increase flexibility
6. Relaxation
7. Make one proficient at a skill
8. Reduce weight
9. Realign the body
10. Reshape the body
11. Warm up muscles before vigorous physical activity
12. Discharge excess energy
13. For fun
