Phases of Exercise and Aerobic Exercises: by Group 4

Phases of Exercise
and
Aerobic Exercises
by Group 4
Members
Leader: Mikee Olivar
Presenters: Shammah Revelo, Almea Paderanga
Members: Kathleen Pabriga
Bea Quezon
Jana Ungab
Ann Lorraine Sadora
Mariellah Zanoria
Kyle Tayco
Alexandra Taperla
PHASES OF EXERCISE

Warm up Exercise
Work-Out Exercise
Cool-down Exercises
1. Warm up Exercise
The initial phase of any exercise program Warm up activities should be conducted before
an intense work-out. It will help you perform better and will decrease aches and pains. It
prepares the muscles for exercise and allows oxygen supply to ready itself for whatever
strenuous activities to be worked at. Muscles perform best when they are warmer than
normal body temperature. They should consist of flexibility exercises that stretch all the major
muscle groups. Light paced jogging can also prepare the heart muscle prior to the workout.
It is the light physical activity which prepares the body physiologically for exercise by
increasing body temperature, stretching ligaments and muscles, and increasing flexibility.
Normally, the warm-up takes about 5-10 minutes. If the individual is already warmed-up is the
onset of a light sweat.
General body warm-up
activities may include:

Stationary Jogging Arm and shoulder stretch
Light Jogging
Brisk Walking

Triceps and shoulder stretch

Side stretch
Chest stretch
Slow Rope Skipping
Shoulder stretch
Stair Climbing Quadriceps stretch
Neck Stretch Forearm stretch
Benefits of Warm-up
Increase range of motion

Improves coordination and
movement efficiency
Decreased risk of injury
Increased power output available
from muscles

2. Work-Out Exercise
A workout is an episode in which someone tries to influence

fitness by maintaining or improving cardiovascular endurance, muscular
strength, muscular endurance, flexibility, body composition, or some
combination of these. This phase should follow the principles of training
with regard to frequency, intensity, and time. Reaching the target heart
rate and maintaining the intensity of workout in the specified time are
important guidelines for this phase. It takes 30 minutes to 1 hour to
workout.
Refers to the contents of the developing phases of exercise program.
These includes:
a. Flexibility Exercises involves stretching all major muscle group of the

body with special attention to the specific muscles that are used in daily
physical activities.
b. Strength and Endurance exercises combine both calisthenics, weight

training, prolonged and continue activities.
3. Cool-down Exercises
Serve to gradually taper on the body from the stress of exercise. It helps
in returning blood to the heart for re-oxygenation. After the workout, cooling
down should be accomplished by walking for a few minutes. This can help prevent
soreness the next day by massaging the waste products of exercise into the
circulatory system. When the person stops exercising, the heart continues for a
time to pump blood to the muscles at a vigorous rate. If no cooling down activity
is done, there is a little action to send the blood back to the heart, and will pool
in the veins. This pooling may cause light-headedness, which can be prevented by
proper cooling down. The walking might be followed with stretching exercises to
undo the tightening of muscles groups that occur from strenuous activity.
Examples of Cool Down

Exercises

Child’s Pose
Shoulder stretch
Upper body stretch
Seated Forward Bend

Knee-to-Chest Pose
Standing Forward Bend
Head-to-Knee Forward
Bend
Phases of Cool-Down
1. Body Cool-Down involves an activity that will allow the heart

rate to gradually return to its normal rate.
2. Cool-Down Stretch involves stretching specific body parts

for 5-10 minutes to prevent muscle from tightening too quickly.
Benefits of Cooling Down
Cooldown exercises start the recovery process, increase flexibility, and promote
relaxation.
A gradual cooldown keeps your blood circulating and prevents it from pooling
in your veins, which can cause you to feel lightheaded or dizzy.
Cooling down allows your body temperature, blood pressure, and heart rate to
return to their normal levels.
Stretching your muscles while they’re still warm can help to reduce lactic acid
buildupTrusted Source, reducing your chance of muscle cramps and stiffness.
In addition, stretches elongate the connective tissue around your joints,
increase mobility, and improve range of motion.
Aerobic Exercises
Kathleen's Part....
Thank You!

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Phases of Exercise

Stationary Jogging Arm and shoulder stretch

Triceps and shoulder stretch

Increase range of motion

A workout is an episode in which someone tries to influence

a. Flexibility Exercises involves stretching all major muscle group of the

b. Strength and Endurance exercises combine both calisthenics, weight

Seated Forward Bend

1. Body Cool-Down involves an activity that will allow the heart

2. Cool-Down Stretch involves stretching specific body parts

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