Warm-up:
A warm-up is a set of exercises and activities performed at the beginning of a workout
or physical activity session. Its primary purpose is to prepare the body for more intense
exercise by gradually increasing the heart rate, raising body temperature, and loosening
up muscles and joints. Warm-up exercises typically include gentle movements and
stretches to reduce the risk of injury, improve flexibility, and mentally prepare for the
upcoming workout.
Step-1. Inhale & Exhale:
This exercise involves taking deep breaths in and out to increase oxygen flow to the
muscles and prepare the body for physical activity.
Step-2. Chin-up With Hand:
This exercise involves placing your hands on your chin and applying gentle pressure,
stretching the muscles in the neck and upper back.
Step-3. Head-down Stretch:
This exercise involves slowly bending your head forward, stretching the muscles in the
back of the neck.
Step-4. Head Tilts:
This exercise involves gently tilting your head from side to side, stretching the muscles in
the neck and upper back.
Step-5. Shoulders Rolls:
This exercise involves rolling your shoulders forward and backward in a circular motion,
loosening up the muscles in the shoulders and upper back.
Step-6. Grapevine:
This exercise involves crossing one foot over the other and stepping to the side, then
crossing the other foot over and stepping to the opposite side, repeating the movement
to warm up the lower body.
Step-7. Elbow Stretching:
This exercise involves extending one arm in front of you and using the opposite hand to
gently pull the fingers back, stretching the muscles in the forearm and elbow.
Step-8. Bend the Leg:
This exercise involves standing with feet shoulder-width apart and slowly bending one
knee, then straightening it, alternating between legs to warm up the lower body.
Aerobic Exercise:
Aerobic exercise, also known as cardiovascular exercise or cardio, is a type of physical
activity that increases your heart rate and breathing for an extended period of time. It is
called "aerobic" because it primarily relies on oxygen to meet the body's energy
demands. Aerobic exercises work the large muscle groups and include activities like
running, cycling, swimming, dancing, and brisk walking. The benefits of aerobic exercise
include improved cardiovascular health, increased lung capacity, and the burning of
calories for weight management.
Step-1. Walk in Place:
This exercise involves walking in place, lifting the knees high and swinging the arms,
providing a low-impact cardio workout.
Step-2. Running in Place:
This exercise involves jogging in place, lifting the knees high and pumping the arms,
providing a higher intensity cardio workout.
Step-3. Jumping Jacks:
This exercise involves jumping with the legs spread wide and arms overhead, then
returning to the starting position, providing a full-body cardio workout.
Step-4. Grapevine:
Same as in the warm-up section, crossing one foot over the other and stepping to the
side, then crossing the other foot over and stepping to the opposite side, repeating the
movement to maintain cardio intensity.
Step-5. Heel Touch:
This exercise involves standing with feet shoulder-width apart and reaching down to
touch the opposite heel with the hand, alternating sides, providing a cardio workout
while engaging the obliques.
Step-6. Side Leg Bend:
This exercise involves standing with feet shoulder-width apart and bending the upper
body to the side while extending one leg out to the side, then repeating the movement
on the other side, engaging the core and lower body.
Step-7. Box Step:
This exercise involves stepping up onto a platform or step with one foot, then bringing
the other foot up, then stepping down with one foot followed by the other, repeating
the movement to elevate the heart rate and work the lower body.
Step-8. Knee Pumps to Overhead Jacks:
This exercise involves pumping the knees up high while simultaneously performing an
overhead jumping jack motion with the arms, providing a high-intensity cardio workout.
Step-9. Double Heel Touch to Butt Kick:
This exercise involves touching both heels with both hands, then kicking the heels up
towards the glutes, alternating between the two movements, providing a cardio
workout while engaging the hamstrings.
Step-10. Scissor Jump:
This exercise involves jumping and switching the position of the legs mid-air, with one
leg in front and the other leg behind, providing a cardio workout while engaging the leg
muscles.
Step-11. Pogo Jump to Front Squat Drop:
This exercise involves jumping up and down in a pogo-like motion, then transitioning
into a squat position, engaging the leg muscles and providing a cardio workout.
Step-12. Jumping Jump:
This exercise involves jumping with both feet together and landing with the knees
slightly bent, repeating the movement to maintain cardio intensity and work the lower
body.
Step-13. Jumping Rope:
This exercise involves jumping with an imaginary jump rope, mimicking the motion of
skipping rope, providing a high-intensity cardio workout.
Step-14. V-Step:
This exercise involves stepping out to the side with one foot, then bringing the other
foot in to meet it, then stepping out to the other side with the first foot and bringing the
second foot in, repeating the movement to maintain cardio intensity and work the lower
body.
Cool Down:
Cooling down is a crucial part of a workout or exercise routine that comes after the main
physical activity and before you finish your session. The cool down phase is designed to
gradually return your body to its pre-exercise state. It involves exercises and stretches
that help lower your heart rate, reduce muscle tension, prevent muscle soreness, and
promote relaxation. Cooling down also aids in the removal of waste products like lactic
acid from the muscles, which can accumulate during intense exercise. Common cool-
down activities include gentle stretching, deep breathing exercises, and low-intensity
movements.
Step-1. Arm-raise Exercise:
This exercise involves slowly raising the arms up and down, stretching the muscles in the
shoulders and upper back.
Step-2. Ankle Motion Exercise (Foot):
This exercise involves flexing and pointing the toes, rotating the ankles, and rolling the
feet to stretch and relax the muscles in the lower legs and feet.
Step-3. Inhale & Exhale:
Same as in the warm-up section, taking deep breaths in and out to promote relaxation
and gradually bring the heart rate back to its resting state.
Republic of the Philippines
Bangsamoro Autonomous Region in Muslim Mindanao
PHILIPPINE ENGINEERING AND AGRO-INDUSTRIAL COLLEGE, INC.
Datu Gonsi Street. Brgy. Lomidong (Salam), Marawi City
PHYSICAL EDUCATION:
(Warm-up, Aerobic Exercise, Cool Down)
GROUP 6:
1. SOBAIR, AIMAN M.
2. MAMAO, ABDUL-AZIS I.
3. HASSAN, RAJEHE I.
4. MACASINDIL, MOH'D HUSSIEN R.
5. ABBAS, AL-HALIM B.
6. ABOL, ASLANIE
7. TOCALO, YUSOF B.
