GROUP 3
TYPES OF PHASES OF
EXERCISE
FOUR PHASES OF EXERCISE
1. Warm-Up
2. Flexibility
[Link] & Endurance
4. Cool-Down
WARM-UP
IT IS TO ELEVATE THE BODY'S TEMPERATURE 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.
GENERAL WARM-UP
[Link] for 1 minute
[Link] shuffle (left foot leading)–20 seconds
[Link] shuffle (right foot leading)–20 seconds
[Link] (left foot leading)–10 seconds
[Link] (right foot leading)-10 seconds
[Link] kicks–10 seconds
[Link] knees–10 seconds These exercises are essential to prepare the body for more
intense movements.
BUTT KICKS
SIDE SHUFFLE
HIHG KNEES
CARIOCA
FLEXIBILITY EXERCISE
The flexibility phase follows immediately after
the warm-up. It involves gradual stretching
exercises from the upper to lower extremities
to improve range of motion and prevent
muscle stiffness.
BALISTIC
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
LOWER BACK
HAMSTRING
HAMSTRING
STRETCH
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.
PASSIVE
HAMSTRING
STRETCH
STATIC
It allows muscles and
connective tissues surrounding
the joint to stretch far enough
to its full range
KNEELING
SHOULDER
STRETCH
LATERAL NECK
STRETCH
BIRD DOG
BIRD DOG KNEE ARM UP
STRETCH
SINGLE LEG TUCK
BIRD DOG LEG UP
CALF STRETCH
CURL UP
FRONT PLANK
SIDE STRETCH
SINGLE KNEE TO
CHEST
LUNGES
HIP AND THIGH SIDE PLANK
STRETCH
STRENGTH AND ENDURANCE EXERCISE
A. CALISITHENIC EXERCISE
B. WEIGHT EXERCISE
A. CALISTHENIC EXERCISE
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.
CALF RAISE CRUNCHES DIPS
HYPEREXTENSION LEG RAISES LUNGES
PLANK PULL-UPS PUSH-UPS
SIT-UPS SQUAT JUMPS SQUATS
B. WEIGHT EXERCISE
Is another effective way in
developing your muscles strength
and endurance. This training
program uses fixed machines of
varying degrees of weight as
COMPETITIVE WEIGHTLIFTING POWERLIFTING
The individual tries to lift a barbell with Uses more weight and is performed at a
a weight greater than what other slower pace
competitors can lift in a specific weight
division
AFTER ALL THE
EXERCISES,WE NEED
TO DO THESE LAST
EXERCISE
COOL-DOWN
Static Stretching Exercises -These exercise: 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
COOL-DOWN:
STATIC STRETCH
EXERCISE
[Link](fingers up,down,forward)
2. Fingers stretch 3. Overhead stretch 4. Chest stretch
5. Triceps stretch 6. Cross elbow stretch 7. Zipper stretch
THANK YOU