Types and phases of exercise
- 2. Four Phases of an Exercise Program • Warm-up • Flexibility • Strength and Endurance • Cool Down
- 3. WARM UP It is to elevate the body’s temperature to prepare the muscles to any succeeding strenuous activity. By warming up, the muscles are provided with sufficient amount of blood and oxygen supply so that they will contract more efficiently. Without warming up, you may have greater risk of physical injuries as you proceed immediately with vigorous activities.
- 4. General Warm-Up 1. Jog for 1 minute. 2. Side shuffle (left foot leading) for 20 seconds. 3. Side shuffle (right food leading) for 20 seconds. 4. Carioca (left food leading) for 10 seconds. 5. Carioca (right foot leading) for 10 seconds. 6. Butt kicks for 10 seconds. 7. High knees for 10 seconds. These warm-up exercises are important to prepare yourselves for more intense activities and exercises.
- 7. Flexibility Exercise This phase of exercise follows immediately after warm up. It is done by doing gradual stretching activities from upper to lower extremities. Different ways to stretch your muscles: BALLISTIC, PASSIVE, and STATIC
- 8. BALLISTIC During ballistic stretching you force the body parts into positions beyond the normal range of motion by the momentum of a swinging movement. It is a quite controversial way of stretching because it may cause injuries. Also the stretching effect itself is questionable since the stressed muscle may tend to contract during the exercise.
- 11. PASSIVE Is a form of static stretching in which an external force exerts upon the limb to move it into the new position. This is in contrast to active stretching. Passive stretching resistance is normally achieved through the force of gravity on the limb or on the body weighing down on it.
- 13. STATIC It allows muscles and connective tissues surrounding the joint to stretch far enough to its full range.
- 24. STRENGTH AND ENDURANCE EXERCISES A.CALISTHENIC EXERCISES B.WEIGHT TRAINING
- 25. A. CALISTHENIC EXERCISES Using the body weight are practical and inexpensive to perform esp. if there are no weight training equipment in the school or if there are no fitness gym near you. In addition, only minimal space is needed to perform the activity.
- 32. B. WEIGHT TRAINING Is another effective way in developing your muscles strength and endurance. This training program uses fixed machines of varying degrees of weight as resistance.
- 34. COMPETITIVE WEIGHT LIFTING The individual tries to lift a barbell with a weight greater than what other competitors can lift in a specific weight division.
- 37. COOL-DOWN Static Stretching Exercises -These exercises serve to gradually lower blood pressure and muscle stress caused by the strenuous strength and endurance training. Cooling down relaxes your muscles and smoothens the flow of blood around the body to prevent you from experiencing some form of dizziness caused by inadequate blood and oxygen supply to the brain.