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    ADM Physical Education Grade 7 Week 3-1St

    Uploaded by

    Janerie Elioac Onama
    1. The document provides guidance on preparing an exercise program with proper warm-up, stretching, and cool-down routines. 2. It explains that warm-ups should gradually increase body temperature and prepare muscles through light aerobic exercise and dynamic stretching. 3. Cool-downs are recommended to slowly return the body to resting state through static stretching and lower intensity exercise to aid recovery.

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    ADM Physical Education Grade 7 Week 3-1St

    Uploaded by

    Janerie Elioac Onama
    48 views5 pages
    1. The document provides guidance on preparing an exercise program with proper warm-up, stretching, and cool-down routines. 2. It explains that warm-ups should gradually increase body temperature and prepare muscles through light aerobic exercise and dynamic stretching. 3. Cool-downs are recommended to slowly return the body to resting state through static stretching and lower intensity exercise to aid recovery.

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    1. The document provides guidance on preparing an exercise program with proper warm-up, stretching, and cool-down routines. 2. It explains that warm-ups should gradually increase body temperature and prepare muscles through light aerobic exercise and dynamic stretching. 3. Cool-downs are recommended to slowly return the body to resting state through static stretching and lower intensity exercise to aid recovery.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    48 views5 pages

    ADM Physical Education Grade 7 Week 3-1St

    Uploaded by

    Janerie Elioac Onama
    1. The document provides guidance on preparing an exercise program with proper warm-up, stretching, and cool-down routines. 2. It explains that warm-ups should gradually increase body temperature and prepare muscles through light aerobic exercise and dynamic stretching. 3. Cool-downs are recommended to slowly return the body to resting state through static stretching and lower intensity exercise to aid recovery.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    ADM

    PHYSICAL EDUCATION
    GRADE 7
    WEEK 3-1ST
    LESSON 1: PREPARE AN EXERCISE PROGRAM

    EXPECTATIONS
    1. Performing stretching exercises aimed at improving my flexibility, and
    2. Differentiating between warm-up and cool-down routines or procedures.

    LOOKING BACK TO YOUR LESSON


    1. How do you determine your Pa index?
    2. What are the risk factors associated with a physically inactive or sedentary lifestyle?

    PRE-TEST
    I. Assess your exercise habits in terms of warm-up, stretching and cool-down exercise
    routines. (Refer to questionnaire at the end of the lesson)
    II. Why should you warm-up before any sports or exercise?

    BRIEF INTRODUCTION
    Warm-up enables me to increase my ability to perform more intensely by:
    a. Increasing my body temperature which allows me to increase the rate and force of my
    muscular contractions.
    b. Increasing my heart rate and the blood flowing to my muscles; and
    c. Increasing the activation of my central nervous system (CNS) resulting in improved
    coordination, skill accuracy and reaction time.

    ACTIVITY
    A. General warm-up exercises- aim to achieve these effects and takes only 2-4 minutes. It is
    expected that you are breathing quite heavily at the end of this short routine:
    1. Jog forward, backwards, sideways
    2. Skipping and crossovers
    3. High knee and butt flicks
    4. Progressive sprints (jog for 5 meters then sprint the next 10 meters)

    Dynamic stretching exercises- specifically prepare the muscles for active contraction. They also
    incorporate balance. However, they do not cause long-term improvement in flexibility because
    of the short stretching time unlike the static stretching exercises which are performed after the
    sports or exercise proper.

    Dynamic stretching exercises:


    1. Knee hug and calf-raise

    2. Single leg deadlift


    3. Lunge and twist

    4. Inch worm

    B . S p e c i f
    -

    refer to skills that the


    sport
    requires such as lay-up for basketball, dig passes for
    volleyball or forehand rally for table tennis. These skills enable you to perform more effectively in
    the training or game situation.

    a. Perform the general warm-up and dynamic stretching exercises.


    b. Perform static stretching exercises

    Static stretching- is performed after the exercise or training session as a cool-down routine.
    These exercises require you to hold or sustain your final stretched position to improve your
    flexibility.

    Cool-down- returns the body to resting state and promotes effective recovery. It serves the
    following functions:

    1. Slowly decreases the heart rate and overall metabolism, both of which have been
    elevated during the workout,
    2. Reduces tendency toward fainting and dizziness by preventing the sudden pooling
    of blood in the legs and ensures adequate circulation to the skeletal muscles, heart, and
    the brain; and

    3. Aids in preventing or relieving spasms or cramps in fatigued muscles through static


    stretching that also contributes to optimal flexibility improvements.

    Static stretching exercises:


    1. Hamstrings stretch 2. Quadriceps stretch

    3. Groin stretch 4. Adductors stretch

    5. Calf stretch 6. Trunks stretch

    7. Shoulder stretches
    CHECK YOUR UNDERSTANDING
    Directions: Design a complete exercise program that consists of the different phases: warm-up,
    dynamic stretching, workout, or activity proper (strengthening exercises) and cool-
    down. Specify all the exercises that you are going to perform in each phase, the
    corresponding repetitions and/or time as well as the intensity (specify your
    target heart rate) of each exercise.

    PHASE EXERCISE REPS TIME INTENSITY

    Warm-up
    Dynamic
    Stretching
    Work-out proper

    Cool Down

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