PE 10- PATHFit 1

Lesson 3
Phases of Exercise

Duration: 2 hours

Introduction
Exercise is any movement that makes your muscles work and requires your body to
burn calories. Being active has been shown to have many health benefits, both
physically and mentally. It may help you live longer.
Exercise offers incredible benefits that can improve nearly every aspect of your health.
Regular physical activity can increase the production of hormones that make you feel
happier and help you sleep better.
The Department of Health and Human Services Trusted Source recommends 150 – 300
minutes of moderate-intensity activity or 75 minutes of vigorous physical activity
throughout the week.

Moderate-intensity aerobic activity is anything that gets your heart beating faster, like
walking, cycling, or swimming. Activities like running or participating in a fitness class
count for vigorous intensity.

In this lesson, you should be able to determine the different structures of a correct
exercise program. Knowing and following the proper exercise steps gives you the
advantage of maximizing your workout routines.

Objectives/Competencies
1. Determine the different Phases of exercise and their specific functions in training.
2. Realize the importance of a warm-up, cool-down, and the different forms of stretching
exercises when it comes to engaging in a correct exercise program.
3. Perform a basic exercise activity that follows the correct Phases of Exercise.

Lesson Proper
Activity
Perform the following;
1. Marching in Place: Lift knees up towards the chest alternately while swinging
arms naturally. This warms up the legs, and hips, and engages the core.
2. Forward and Backward Arm Swings: Stand with feet hip-width apart. Swing
both arms forward and backward in a controlled manner, gradually increasing the
range of motion. This exercise warms up the shoulders, chest, and upper back.
What do you feel during your performance?
 1. Jump Squats: Perform sets of jump squats to improve lower body strength and
explosive power. Start in a squat position, then explode upwards into a jump.
Land softly and immediately go into the next squat.
2. Russian Twists: Perform sets of Russian twists to strengthen the core and
obliques. Sit on the ground with knees bent, lean back slightly, and rotate the
torso from side to side while holding a weight or medicine ball.
What do you think is the importance of the activities you performed?

Neck Stretch:

 Slowly tilt your head to one side, bringing your ear towards your shoulder.
 Hold for 15-20 seconds and repeat on the opposite side.
 Perform 2-3 repetitions on each side.

Standing Forward Bend:

 Stand with feet hip-width apart.

 Slowly bend forward at the hips, keeping your back straight.
 Reach towards your toes or shins, allowing your head and arms to hang relaxed.
 Hold for 15-20 seconds and slowly return to standing.
 Repeat 2-3 times.

What do you think is the purpose of the activity you performed?

Gentle Walking:

 Start by walking slowly around the room or in a designated area.

 Focus on deep breathing and allowing your heart rate to gradually decrease.

Deep Breathing:

 Finish your cool-down routine with a few minutes of deep breathing exercises.
 Inhale deeply through your nose, hold for a few seconds, and then exhale slowly
through your mouth.
 Focus on relaxing your body and calming your mind.
 Abstraction

 Exercise is an activity that is planned, structured, and repeated for the goal of
maintaining physical Health. It generally refers to physical activity that is
structured, repetitive, and purposeful, typically performed to maintain or improve
health and fitness. It can encompass various forms such as jogging, swimming,
weightlifting, yoga, or team sports. Exercise is known to have numerous benefits
for physical health, including improving cardiovascular fitness, strength, flexibility,
and overall well-being. Additionally, it can also contribute to mental health by
reducing stress, anxiety, and depression.
 Phases of Exercise
 The phases of your exercise session should include warmup, conditioning, and
cooldown. Some people prefer to add stretching as a fourth phase, separating
it from the warmup or cooldown phases. 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.
  The warmup phase of exercise prepares your body for the activity of the
conditioning part of your workout. Warming up before exercise allows your body
to adjust gradually to the increased demand on your heart, muscles, breathing,
and circulation. Warmups also increase your body temperature slowly, improve
flexibility, and protect against injury and muscle soreness. Warmups involve light
aerobic activities, such as walking slowly for five to 10 minutes or a moderate
version of your conditioning exercise, and should be based on your physical
characteristics and your conditioning activity. For strength training, warm up by
moving your joints and muscles.
 Perform 5-10 minutes of light cardio (e.g., jogging, cycling) to increase heart rate
and warm up muscles.
 Body conditioning is a broad term that refers to a wide range of physical
activities and exercises that train the whole body. Body conditioning exercises
include full-body workout exercises that activate the entire body and exercises
that simultaneously use multiple major muscle groups.
 Stretching can increase flexibility and improve the range of motion in your joints.
Being more flexible can help you move more freely and be better able do daily
activities. And the flexibility you gain from stretching might protect you from injury.
 Stretching, or range-of-motion activities, can be performed as part of your
warmup phase, just after your light cardio. Stretch all of your major muscle
groups for five to 10 minutes. Stretch and relax the muscles slowly and gently
without jerking or bouncing and hold each stretch to allow for tightening of the
muscles and tendons.
 The cooldown phase ends your exercise session with recovery time for your
body. Cooling down requires you to keep moving after you end the conditioning
phase. Cooldown movements should allow your heart rate, blood pressure, and
body temperature to return slowly to normal. A gradual decrease in physical
activity, such as slow walking, is a good way to cool down. You can also perform
a few stretching movements to cool down.

Application
Understanding the Phases of Exercise

The students can create their workout routines incorporating all phases of exercise, and
present them to the class along with explanations for each phase. The activity
encourages students to actively engage with the concept of exercise phases, promotes
critical thinking about exercise routines, and reinforces the importance of
comprehensive workout planning for achieving fitness goals effectively and safely.

Needs
Criteria Excellent (5) Good (4) Fair (3)
Improvement (2-1)
Clearly identifies
Identifies some
and accurately Identifies and
phases of
describes all phases describes most Fails to accurately
exercise but lacks
Identification of exercise, phases of exercise identify or describe
accuracy in
of Phases including warm-up, accurately, with the phases of
description or
main minor omissions exercise.
misses key
exercise/activity, or inaccuracies.
details.
and cool down.
 Needs
Criteria Excellent (5) Good (4) Fair (3)
Improvement (2-1)
Provides Fails to provide
Clearly explains the Provides vague
explanations for accurate
specific purpose and explanations or
most phases, explanations or
Purpose of benefits of each lacks clarity in
demonstrating demonstrates a lack
Each Phase phase in relation to understanding the
understanding of of understanding of
physical activity and purposes of some
their purposes and the purposes of the
fitness. phases.
benefits. phases.
Integrates all phases Attempts to
Integrates most Fails to integrate
effectively into an integrate some
phases into an phases into an
exercise routine, phases but lacks
Application in exercise routine, exercise routine or
demonstrating how understanding of
Exercise with some demonstrates a
each phase how they
Routine inconsistencies in misunderstanding of
contributes to contribute to
application or their role in fitness
overall fitness and fitness and
effectiveness. and performance.
performance. performance.
Provides
thoughtful Offers limited
Reflects critically
reflections on the reflections on the Fails to reflect on the
on the effectiveness
effectiveness of effectiveness of effectiveness of
Reflection on of each phase in
most phases, some phases, phases or provides
Effectiveness enhancing
highlighting with minimal superficial
performance and
strengths and depth or critical reflections.
reducing injury risk.
areas for analysis.
improvement.
Demonstrates a Demonstrates
Shows a solid
deep and thorough basic Fails to demonstrate
understanding of
understanding of the understanding of understanding of the
Overall most phases of
phases of exercise, some phases but phases of exercise
Understanding exercise and their
their purposes, and lacks clarity or and their purposes
general purposes
application in depth in and applications.
and applications.
fitness routines. understanding.