NAVOTAS POLYTECHNIC COLLEGE
Bangus St., Corner Apahap St., NBBS, City of Navotas
Course Title
Section
Schedule
Name of Faculty
PE1: SELF-TESTING ACTIVITIES AND GYMNASTICS
Module Number
Lesson Title
Week number
5 of 10
Warm-Up and Conditioning Exercises Part 2
Five
Intended Learning
Outcomes:
At the end of the module, the students should be able to:
 Describe Aerobic Exercises
 Identify the Elements of Exercise Program and
types of Exercises
 Illustrate the Principles of Exercise
 Demonstrate the other recommended exercises
that you can do at home.
FRANCIS ISAAC G. JUGARAP, MAEd.
Learning and Teaching Support Materials
1. Guided Questions
2. Video Lessons
3. Rubrics for exercises-Performance Tasks
LECTURE PROPER/DISCUSSION
WHAT IS AEROBIC EXERCISE?
Aerobic Exercise is any activity that uses large muscle groups, can be maintained
continuously and is rhythmic in nature. It is a type of exercises that overloads the heart and
lungs and causes them to work harder than at rest. Aerobic exercise is any type of
cardiovascular conditioning. It can include activities like brisk walking, swimming, running,
or cycling. You probably know it as “cardio.”
By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate
will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and
circulatory system healthy.Aerobic exercise differs from anaerobic exercise. Anaerobic
exercises, such as weightlifting or sprinting, involve quick bursts of energy. They’re
performed at maximum effort for a short time. This is unlike aerobic exercises. You
perform aerobic exercises for a sustained period of time.
TYPES OF AEROBIC EXERCISE
a.
b.
c.
d.
e.
f.
g.
Aerobic Dance
Bicycling
Fitness Walking
Jumping Rope
Running
Stair Climbing
Swimming
BENEFITS OF AEROBIC EXERCISE
1. Improves cardiovascular health. Aerobic exercise is recommended by
the American Heart Association and by most doctors to people with, or at risk
for, heart disease. That’s because exercise strengthens your heart and helps it
more efficiently pump blood throughout the body.
Cardiovascular exercise can also help lower blood pressure, and keep your
arteries clear by raising “good” high-density lipoprotein (HDL) cholesterol and
lowering “bad” low-density lipoprotein (LDL) cholesterol levels in the blood.
2. Lowers blood pressure. Cardiovascular exercise may help you manage
symptoms of high blood pressure. That’s because exercise can help lower blood
pressure. Here are other ways to lower blood pressure without medicine.
3. Helps regulate blood sugarRegular physical activity helps regulate insulin levels
and lower blood sugar, all while keeping body weight in check. In a study on
people with type 2 diabetes, researchers found that any form of movement, either
aerobic or anaerobic, may have these effects.
4. Reduces asthma symptoms. Aerobic exercise can help people with asthma lessen
both the frequency and severity of asthma attacks. You should still talk to your
doctor before beginning a new exercise routine if you have asthma, however. They
may recommend specific activities or precautions to help keep you safe while
working out.
5. Reduces chronic pain. If you have chronic back pain, cardiovascular exercise —
specifically low-impact activities, like swimming or aqua aerobics — may help
youTrusted Source get back muscle function and endurance. Exercise can also help
you lose weight, which may further reduce chronic back pain.
6. Aids sleep. If you’re having trouble sleeping at night, try cardiovascular exercise
during your waking hours. A study on individuals with chronic sleep issues
revealed that a regular exercise program combined with sleep hygiene education
is an effective treatment for insomnia. Participants engaged in aerobic activity for
16 weeks and then completed questionnaires about their sleep and general mood.
The activity group reported better sleep quality and duration, as well as
improvements in their daytime wakefulness and vitality.
7. Regulates weightYou may have heard that diet and exercise are the building
blocks to weight loss. But aerobic exercise alone may hold the power to help you
lose weight and keep it off. In one study, researchers asked overweight
participants to keep their diets the same, but to engage in exercise sessions that
would burn either 400 to 600 calories, 5 times a week, for 10 months.
8. Strengthens
immune
system.
Researchers
at Pennsylvania
State
University examined active and sedentary women and the impact of exercise on
their immune systems.
9. Improves brain power. Did you know that the brain starts losing tissue after you
reach age 30? Scientists have uncovered that aerobic exercise may slow this loss
and improve cognitive performance.To test this theory, 55 older adults submitted
magnetic resonance imaging (MRI) scans for evaluation. The participants were
then examined to assess their health, including aerobic fitness. The adults who
were most fit showed fewer reductions in the frontal, parietal, and temporal areas
of the brain. Overall, their brain tissue was more robust.What does this mean for
you? Aerobic exercise does the body and brain good.
10. Boosts mood.Moving your body may also improve your mood. In one study on
individuals with depression, participants walked on a treadmill doing intervals for
30 minutes a session. After 10 days, they were asked to report any changes in their
mood.All participants reported a significant reduction in their symptoms of
depression. These results suggest that engaging in exercise, even for a short period
of time, may have a big impact on mood.You don’t need to wait almost two weeks
to see improvement. The study results revealed that even a single exercise session
may be enough to give you a boost.
11. Reduces risk of falls. One in three people over the age of 65 fall each year. Falls
can lead to broken bones, and potentially create lifelong injuries or disabilities.
Exercise may help reduce your risk for falls. And if you’re worried, you’re too old
to start exercising, don’t be. You have much to gain.Results from a study on
women ages 72 to 87 revealed that aerobic dance, for example, can reduce the risk
of falling by promoting better balance and agility. The women worked out for an
hour, 3 times a week, for a total of 12 weeks. The dance sessions included plenty of
squatting motions, leg balance, and other basic gross motor tasks.At the end of the
study, the women in the control group performed significantly better on tasks like
standing on one leg with their eyes closed. They also had better grip strength and
reach, all important physical strengths that can protect the body from falls.
12. Safe for most people, including kids. Cardiovascular exercise is recommended
for most groups of people, even those who are older or who have chronic health
conditions. The key is working with your doctor to find what works best for you
and is safe in your particular situation.
Even children should get regular aerobic exercise. In fact, recommendations for kids
are slightly higher than for adults. Aim to get your child moving at least 60
minutesTrusted Source or more each day. Moderate activities are good, but kids
should get into the vigorous zone at least three days each week.
13. Affordable and accessible. You don’t need any fancy equipment or a gym
membership to work out. Getting daily exercise can be as easy as taking a walk
around your neighborhood or going for a jog with a friend on a local trail.
ELEMENTS OF EXERCISE PROGRAM
ELEMENTS
Frequency
Intensity
Duration
Type of
Exercise
QUESTIONS
How frequent should the individual exercise be?
How intense or vigorous should the exercise
session be?
How long should an exercise session be?
What types of exercise should be included?
Answer
3-5 days per week
Moderate to
Vigorous
20-60mins.
Specific including
aerobics
THREE TYPES OF EXERCISE
ISOTONIC EXERCISE - exercise when a contracting muscle shortens against a
constant load, as when lifting a weight. Isotonic exercise is one method of
muscular exercise. In contrast, isometric exercise is when muscular contractions
occur without movement of the involved parts of the body.
ISOMETRIC EXERCISE - are contractions of a particular muscle or group of muscles.
During isometric exercises, the muscle doesn't noticeably change length and the
affected joint doesn't move. Isometric exercises help maintain strength. They can
also build strength, but not effectively.
AEROBIC EXERCISE– which entails vigorous movements such as brisk walking,
jogging, running, and dancing. The body experiences fast breathing so that the
muscles of the heart and the lungs are exercised.
PRINCIPLES OF EXERCISE
When you approach your exercises, the best way to answer your questions is to
better understand the principles behind the work you are putting in to improve.
Individuality
everyone is different and responds differently to training. Some people are able to handle
higher volumes of training while others may respond better to higher intensities. This is
based on a combination of factors like genetic ability, predominance of muscle fiber types,
other factors in your life, chronological or athletic age, and mental state.
Specificity
Improving your ability in a sport is very specific. If you want to be a great pitcher, running
laps will help your overall conditioning but won’t develop your skills at throwing or the
power and muscular endurance required to throw a fastball fifty times in a game.
Progression
To reach the roof of your ability, you have to climb the first flight of stairs before you can
exit the 20th floor and stare out over the landscape. You can view this from both a technical
skills standpoint as well as from an effort/distance standpoint. In order to swim the 500
freestyle, you need to be able to maintain your body position and breathing pattern well
enough to complete the distance. In order to swim the 500 freestyle, you also need to build
your muscular endurance well enough to repeat the necessary motions enough times to
finish.
Overload
To increase strength and endurance, you need to add new resistance or time/intensity to
your efforts. This principle works in concert with progression. To run a 10-kilometer race,
athletes need to build up distance over repeated sessions in a reasonable manner in order
to improve muscle adaptation as well as improve soft tissue strength/resiliency.
Adaptation
Over time the body becomes accustomed to exercising at a given level. This adaptation
results in improved efficiency, less effort and less muscle breakdown at that level. That is
why the first time you ran two miles you were sore after, but now it’s just a warm up for
your main workout. This is why you need to change the stimulus via higher intensity or
longer duration in order to continue improvements.
Recovery
The body cannot repair itself without rest and time to recover. Both short periods like
hours between multiple sessions in a day and longer periods like days or weeks to recover
from a long season are necessary to ensure your body does not suffer from exhaustion or
overuse injuries. Motivated athletes often neglect this. At the basic level, the more you train
the more sleep your body needs, despite the adaptations you have made to said training.
Reversibility
If you discontinue application of a particular exercise like running five miles or bench
pressing 150 pounds 10 times, you will lose the ability to successfully complete that
exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries
(blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of
loss substantially by conducting a maintenance/reduced program of training during
periods where life gets in the way, and is why just about all sports coaches ask their
athletes to stay active.
The principles of specificity, progression, overload, adaptation, and reversibility are why
practicing frequently and consistently are so important if you want to improve your
performance.
PHASES OF EXERCISE
PHASE 1: WARM-UP
The warm-up 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.
PHASE 2: Stretching
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.
PHASE 3: CONDITIONING
During the conditioning phase, you perform the exercise that produces fitness benefits,
such as calorie burning, building endurance or muscle strengthening. You may choose an
aerobic exercise, such as swimming or the elliptical jogger, or you may lift free weights,
perform circuit training on weight machines or play a high-intensity sport such as soccer or
basketball.
PHASE 4: COOL DOWN
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.
GUIDELINES IN EXERCISING
1. There is no one best form of exercise. It depends on what the individual wants to
achieve.
2. The individual should choose exercise which he/she likes and enjoys.
3. Exercise 20-60mins. regularly 3-5 times a week.
4. Wear light comfortable clothes and shoes
5. Exercises either in the morning or late afternoon when it is not so hot.
6. If the individual is a beginner, a graduated exercise program starting with light
exercise and gradually increasing the intensity should be followed.
7. Severe exercise must be avoided unless the individual is young and athletic.
The expression “NO PAIN, NO GAIN” has been discredited by experts on fitness. In
fact, no one should work up to the point of pain or exhaustion except as part of a
diagnostic medical test.
RECOMMENDED EXERCISES THAT YOU CAN DO AT HOME
1. EXERCISE TO STRENGHTHEN YOUR MUSCLES
a. wall slide to strengthen back, hip, and
leg muscles
b. leg raise to strengthen back and hip muscles
c. leg raises to strengthen stomach and hip muscles
d. partial sit-up to strengthen stomach muscles
e. back leg swing to strengthen hip and back muscles
f. exercise to decrease the strain on your back
2. MIND-BODY EXERCISES
These are other examples of mind-body exercises
a. Special Place Imagery
Purposes:
- Reduces stress, increase relaxation
- Reduces anxiety
- Strengthens the capacity to draw on one’s own emotional resources
- Provides a foundation for other imaginary exercises.
Cautions and considerations
- May provoke strong emotional memories
Methods
Imagery Scrip
-
-
Allow yourself to sit back and relax. Loosen any clothing that feels tight.
Remove your glasses if you wish. See that your arms and your legs are in
a position that feels right for you and if you are comfortable with it,
slowly and gently close your eyes.
Allow your attention to move to your breathing. Let your breathing
become even and comfortable.
I did like you to see yourself in a very special place. It could be a real
place-a place you may actually have been.
The only thing that matters is that it is a place in which you are
completely comfortable and safe.
And when you are ready at your own pace. Let your breathing deepen.
Very gradually and let the awareness of your body against the char
return. Bring yourself back slowly and comfortably and now when you
are ready. Gently open your eyes with a smile on your face.
b. Dialogue with a Symptom
Materials:
pen and paper or journal
Purposes:
- Is tool for self-awareness
- Helps access subconscious information about a problem or symptom
- Strengthens awareness of inner wisdom
Cautions and Contraindications:
- May provoke strong emotional memories
Methods
- Relax and center for 3-5mins.
- Thing of a symptom or problem as if it were a person with its own
separate history and write it down if you like.
- When you have finished, rest with your eyes closed for a few minutes.
- Imagine the symptoms or problems sitting in a chair across the room
from you.
- Name it if you like. Write as fast as you can without editing and without
rereading a conversation between yourself and the symptom or problem.
- Continue writing until you feel complete.
- When you are finished, reread what you have written.
c. Soft Belly
Purpose
- Relax your mind
Methods
- Close your eyes
- Breathe deeply. In through the nose and out through the mouth
- Imagine that your belly is soft.
- This will deepen the breath and improve the exchange of oxygen.
- Say to your.. “soft as you breathe in and belly as you breathe out”
- Go on for 5 to 10mins.
- Do this exercise three times a day-not right after meals, you may fall
asleep-and at bedtime, you may have trouble sleeping.
Relaxation also helps again perspective on every aspect of your life. Regular
relaxation has impressive results for people with cancer and decreased levels of stress.
LEARNING ACTIVITY
Guided Questions
1. Is it better to exercise for longer periods once per day or for shorter periods
multiple times per day?
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2. How does exercise and muscle building affect our metabolism?
_____________________________________________________________________________________________
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3. What is the difference between exercise and physical activity?
_____________________________________________________________________________________________
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4. Do you think vigorous exercise is better than moderate activity?
_____________________________________________________________________________________________
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5. What are the physical activity and exercise recommendations for preventing
cardiovascular disease and for metabolic health?
_____________________________________________________________________________________________
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ASSESSMENT TASKS
Performance Tasks
a. Perform the recommended exercises that you can do at home. Choose at least one.
b. Create your own exercises by followingphases of exercise. You can add music while
doing the performance tasks.
PHASE 1: Warm-up
PHASE 2:Stretching
PHASE 3:Conditioning
PHASE 4:Cool down
Note: Record your performance tasks through video.
Rubrics for the performance of warm-up exercises
criteria
1
2
3
Suitability of exercise is incomplete
exercise is
exercise is very well
exercise
and is unsuitable.
adequately
done and
completed, but does demonstrates a
not show a lot of
clear understanding
effort.
of the task.
Instructions
Instructions and purpose Instructions are
Instructions and
and
of exercise is unclear.
clear but purpose of understanding of
explanation
the exercise is not
the exerciseis very
clearly stated. Vice
clear.
versa.
Participation Student were off task
Student were on
Student were on
during most of the
task for at least half task for the majority
activity.
of the activity.
of the activity.
Concepts
The exercise does not
The exercise, for the The exercise
accurately represent the
most part,
accurately
principles of
accurately represent represents the
improvisation or
the principles of
principles of
pantomime.
improvisation or
improvisation or
pantomime.
pantomime.
Reading and Online Resources
other
 ActiveKids.(2019).DynamicWarmUp. (online) available
References
athttps://www.activekids.com/soccer/articles/10-dynamic-warmup-exercises-for-youth-athletes

RCampus.(2019).Rubrics. (online) available
athttps://www.rcampus.com/rubricshowc.cfm?code=D65B3B&sp=y
es&

RobertasGYM.(2018).WarmUp. (online) available
athttps://www.youtube.com/watch?v=t69IPkfC4vw
Reference Book
 TULIO, D. Ed.D (2008) Physical Education 1 for College pp. 37-47.
Cacho Hermanos Inc. Pines cor Union St. Mandaluyong City
Prepared by:
FRANCIS ISAAC G. JUGARAP, MAEd.
PE Instructor