COLLEGE OF ENGINEERING, ARCHITECTURE,

& TECHNOLOGY
CHAPTER II: PHASES OF EXERCISE

MEMBERS: PROFESSOR:

ARGIE C. ANONOY KLENN MARK MAYO

HANNAH ERIKA VILLASIS AZUCENA
LORRAINE BEGASO
C-JAY LOPEZ BERGANTINOS
CARLO CENTINO
JHOANNAH MAE JAGUIO
UNHEL GAMAYAO LABRADOR
KIMBERLY VALSOTE
RODMARK VILLANUEVA

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Name: Course & Year:
PRE-ASSESSMENT

1. According to the sequence, what are the three phases of exercise?

A. Warm-up, Workout, & Cool-down

B. Workout, Warm-up, & Cool-down
C. Cool-down, Warm-up, & Workout

2. What is warm up?

A. For maintaining physical health, mental wellbeing and overall quality of life.
B. The recovery and physical repair of an individual after physical activity or exercise.
C. Helps to prepare an individual for the demands of their chosen sport or exercise.
3. The main purpose of the________ is to prepare the body and mind for strenuous
activity.
A. Workout
B. Warm-up
C. Cool-down
4. It is important to start with a ____ exercise to prepare your body for the activity and
end with a ______ exercise to relax your muscle and return your body to its normal
temperature.
A. Warm-up and cool-down
B. Workout and Warm-up
C. Cool-down and Warm-up
5.What is a cool down?
A. That helps in the recovery and physical repair of an individual after physical activity
or exercise.
B. Helps to prepare an individual for the demands of their chosen sport or exercise.
C. For maintaining physical health, mental wellbeing and overall quality of life.
6. What is the examples of dynamic stretches and mobility exercise?
A. Jelly fish
B. Crock-jack
C. Cat-cow

7. The ability to change direction with control and quickness requires a high level of
_______and________.

A. Fitness Exercise and Workouts Exercise.

B. Muscular Coordination and Neuromuscular efficiency.
C. Ability Exercise and Strength Exercise.

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8.What is the examples of effective coordination and agility exercise.

A. Back down step

B. Side Steps
C. Quick sling step

9. Aerobic exercise is any type of cardiovascular conditioning, or _______. By

definition, aerobic exercise means _________, your breathing and heart rate will
increase during aerobic activities.

A. Course and Nitrogen

B. Cardio and Oxygen
C. Fitness and Muscular

10. The most important types of fitness training is ______ and ______.

A. Flexible and Moralistic

B. Endurance and Balance
C. Flexibility and Mobility

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CHAPTER 2: PHASES OF EXERCISE
In engaging or participating in any physical activity or sports, it is important to
start with a warm-up exercise to prepare your body for the activity and end with a
cool-down exercise to relax your muscle and return your body to its normal
temperature. Each of the phases plays an important role in helping you reach your
fitness goals while maintaining your health and safety. The phases that provide time to
prepare your body and time for your body to recover are just as important as the exercise
activity you choose for the main part of your session.
The various phases of exercise will be your guide to run your body smoothly and to
give you chance to move free from injuries. The following are the topics/ concepts that
you will learn throughout the module:
I. Phase: 1: Warm-up
A. Function and Importance
B. Benefits
C. Warm-up Exercises
II. Phase 2: The Workouts
A. Function and Importance
B. Types of Workouts
III. Phase 3: Cool down
A. Function and Importance
B. Benefits
C. Cool down Exercises

I. WARM-UP PHASE
What is a Warm-up?
Why warm–up exercises are important?
A warm-up (as it relates to physical
Warming-up prior to any physical activity does activity and exercise) is any activity,
a number of beneficial things, but the main purpose of either physical or mental, that helps
the warm-up is to prepare the body and mind for to prepare an individual for the
strenuous activity. Warm – up exercises helps your demands of their chosen sport or
exercise.
body prepare itself for exercise and reduces the chance
of injury.
1. They help to increase body and muscle temperature
A good warm-up will raise your body temperature, which is particularly helpful
to your muscles. As your muscle temperature increases, oxygen becomes more
available to your muscles, allowing them to contract and relax more easily – so you’ll
be able to perform more strenuous tasks with ease.

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 2. You’ll reduce your risk of injury
Warming up will improve muscle elasticity and allow for efficient cooling,
meaning less chance of accidentally hurting yourself or overheating during your
workout and ruining your day!
3. They can help you to mentally prepare
Jumping straight into a workout without being adequately prepared can throw
you off completely, especially if the preparation is mental rather than physical. It’s easy
to give up when working out gets difficult, but you’ll be much less likely to do so if
you’ve given yourself time to remember why you’re working out
4. You’ll increase your flexibility, which will help with other exercise
Stretching is often considered something that should be done in addition to
regular warm–ups. Stretching will increase blood flow to your muscles, and allow your
body to increase its flexibility in both the short and long-term – always a plus when it
comes to properly performing a workout.
5. You’ll be ready to tackle the heavy-duty machines at the gym
Warming up will ensure that both your body and mind are in the right state to handle
gym equipment, again reducing your risk of injury.
9 BENEFITS OF WARM-UP
1. Increase in blood flow and metabolism
2. Increase in body temperature
3. Increased oxygen intake because of the gradual increase in the heart rate
4. Optimized ability to perform
5. Increased muscle elasticity while the resistance of the connective tissue is
decreased
6. The transmission of nerve impulses is conducted rapidly
7. Reduced muscle tension
8. Willingness to exercise is intensified
9. The body adapts to harsh weather conditions more easily
The warm-up exercises below should help to prepare your body for the exercises
you will carry out afterwards.
We will start with upper extremities to lower extremities.

NECK STRETCHES
Cervical flexion
Mechanics: Hold your head with your
hands. Tilt your head downwards, hold it
for 8 counts, and then return back to
looking straight ahead.

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Cervical Extension
Mechanics: Tilt your head upwards, hold it
for 8 counts, and then return back, looking
straight ahead.

Cervical Rotation
Mechanics: Slowly rotate your neck
moving clockwise or counter clockwise for
8 counts, then return back to looking
straight forward and do it in reverse.

Cervical Side Bend

Mechanics: Tilt your head towards the side,
then return back to looking straight ahead.
(Be sure your eyes and nose pointed straight
ahead the entire time.) Do it for 16 counts.

SHOULDER
STRETCHING EXERCISES
Deltoid Stretch
Mechanics: Stand upright and cross one arm
across your body. Using the opposite arm, pull
the elbow of the arm being stretched towards
the opposite shoulder. Hold for between 10
and 30 seconds. Do it alternately.

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Triceps Stretch
Mechanics: Place your hand on your upper back
with the elbow bend towards the ceiling. Use your
other hand to pull the elbow towards your head.
Hold for between 10 and 30 seconds. Do it
alternately

Biceps Stretch
Mechanics: Stand upright with the back straight.
Clasp your hands behind your back. Slowly lift
your hands away from the back and up towards
the ceiling. Hold for between 10 and 30 seconds.
Do it alternately.

Wrist Extension Stretch

Mechanics: Hold one arm straight out in front. Use
the other hand to bend the wrist and point the fingers
towards the floor, applying gentle pressure. Hold for
between 10 and 30 seconds. Do it alternately.

Arms Rotation
Mechanics: Stand straight with your feet shoulder-
width apart. Extend your arms out on either side of
your body, parallel to the floor. Close your hands
into fists. Start rotating your arms in fast clockwise
motions. Do 20 arm circles, and then relax for 15
seconds. Repeat this exercise 10-15 times.

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Quadriceps Stretch
Mechanics: While standing, hold onto a countertop
or chair back to assist in balance. Bend your knee
back by grasping your ankle with one hand. Assist in
bending your knee back as far as possible. Maintain
position for 8 counts. Return to standing position. Do
it alternately.

Hamstring Stretch
Mechanics: Sit with the leg to be stretched out
straight and the other knee bent so you are
comfortable. Keeping a slight bend in the knee,
reach forwards towards your toes until you feel a
stretch in the back of your thigh. Hold for 16
counts. Keep your back in a neutral position. Do
it on the other side.

Deep Lunge
Mechanics: Standing position. Step forward with
your right leg. Transfer the weight to the forward
leg. You should feel the tension in the thigh
muscles. Hold this position for 16 counts, then
switch your legs and repeat the stretching.

ANKLE STRETCHING EXERCISES

Pump your foot up and down
Mechanics: Do this stretch while in a seated position or do it
while standing and lifting up the leg you are stretching.
Repeat the up and down movement around a dozen times to
get the ankle stretched out.

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Curl your foot from side to side
Mechanics: While your foot is raised off the ground, curl your foot
towards the inside and then curl it towards the outside. This side-
to-side motion warms up the inner and outer muscles in the ankle.
Repeat this movement about a dozen times on each ankle.

Rotate your foot in a circle

Mechanics: Pick your foot up off the ground and move it in a full,
slow circle. Doing thus movement is good for getting a full range of
motion in the ankle. Once you have done a few circles with your
ankle, switch directions and do some more circles in the opposite
direction.

Jumping Jacks
Mechanics: Assume an erect position, with feet together and arms at
your side. Slightly bend your knees, and propel yourself a few inches
into the air. While in air, bring your legs out to the side about
shoulder width or slightly bent throughout the entire in-air
movement. Your feet should land shoulder width or wider as your
hands meet above your head with arms slightly bent. Quickly jump
back to Step 2 and repeat Step 3-6. Recommended 16 counts with 3
sets.

Relaxation
Inhale, exhale- Do it with 3 times.

II. THE WORKOUT PHASE

Workouts are important for maintaining physical health, mental wellbeing and
overall quality of life. Regular exercise helps to improve cardiovascular fitness,
strengthen muscles, maintain proper body weight, reduce stress and anxiety levels,
boost energy levels and promote better sleep habits. Exercise also reduces the risk of
developing chronic diseases such as diabetes, heart disease and stroke.
The importance of regular workouts cannot be underestimated when it comes to
leading a healthy lifestyle. Working out on a daily basis has numerous benefits that can
help increase one’s longevity and well-being. Here are some reasons why working out
is so important:

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1. Improved Cardiovascular Health: Regular physical activity helps reduce the risk
of developing heart disease, stroke and high blood pressure by improving circulation
and strengthening the heart muscle.
2. Increased Strength and Endurance: Workouts can help build muscle mass,
improve coordination and increase strength and endurance so that everyday activities
become easier to perform.
3. Weight Management: Exercise is an important component of any weight
management program because it burns calories while helping to preserve lean body
mass (muscle).
4. Stress Relief: Physical activity has been shown to reduce stress hormones in the
body, which can lead to improved moods, better sleep patterns and increased feelings
of relaxation overall.
5. Improved Flexibility: Regular exercise helps keep muscles and joints flexible,
which can reduce the risk of injury.
6. Improved Cognitive Function: Exercise has been shown to improve concentration,
memory and thinking skills by increasing oxygen flow to the brain.
7. Reduced Risk of Injury: Regular exercise helps maintain muscle strength and
flexibility, reducing the risk of injuries caused by falls or other accidents.
8. Increased Energy Levels: Working out regularly can help increase energy levels
throughout the day by improving circulation and stimulating endorphin production in
the body.
9. Improved Self-Esteem: Exercise has been shown to improve self-esteem by
increasing feelings of accomplishment and improving overall body image.
10. Improved Quality of Life: Regular physical activity can lead to improved quality
of life by increasing overall health, reducing stress and improving moods.
Overall, regular workouts are essential for leading a healthy lifestyle and should
be incorporated into our daily routines in order to reap the full benefits.

The 5 Types of Fitness Training You

Need in Your Routine
1. Strength Training
Building muscle matters. In fact, your strength and muscle health are

leading factors in longevity, according to July 2020 research in BMJ.

That's because doing activities that strengthen and build lean, active muscle
can help reduce the risk of chronic disease, improve mobility and function and

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protect brain health.

For some people, strength training is as simple as lifting their kids or taking
the stairs. For others, it's about tire flips and mountain climbs.

That said, whatever your strength and muscle goals are, there are multiple
ways to go about meeting them.

Weight-Bearing Exercise
Weight-bearing exercise is physical
activity we perform while on our feet and
legs that works the muscles and bones
against gravity. During weight-bearing
activity, the muscles and tendons apply
tension to the bones, which stimulates the
bones to produce more bone tissue. As a
result, bones become stronger and more
dense and the risk of osteopenia,
osteoporosis, and fractures decreases.

Weight-bearing exercise can utilize your own body weight or equipment such
as weights or machines. Any exercise that places force on a bone will strengthen
the bone. Some examples of weight-bearing exercise include:

✓ Running
✓ Weight-lifting
✓ Hiking
✓ Climbing stairs
✓ Jumping ropes

Non-Weight-Bearing Exercise
Not all great strength exercises involve lifting weight. Non-weight-bearing
exercises, usually involve sitting, lying or using strength machines.
These types of exercises place less stress on the joints and can be helpful for
anyone with joint issues and mobility restrictions. Strength machines, while they can
be good for training around and rehabbing injuries, are especially great for helping
athletes isolate specific muscles.
Examples of non-weight-bearing exercises include:
✓ Leg presses
✓ Seated rows
✓ Leg extensions
✓ Seated biceps curls
✓ Hamstring curls

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Calisthenics
Whenever you're using your own body weight as resistance, you're doing
calisthenics. Think push-ups, squats and mountain climbers. One of the biggest
benefits of calisthenics is their convenience. You can do them anywhere without any
fancy equipment.
They're ideal for beginners because they help you learn movement patterns and
build functional strength that's needed to graduate to using weights.
Here are some examples of calisthenics exercises:
✓ Pull-ups
✓ Planks
✓ Glute bridges
✓ Lunges
✓ Handstands

2. Aerobic Exercise
Aerobic exercise is any type of cardiovascular conditioning, or “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.
Some popular types of aerobic exercise include:
✓ Swimming
✓ Rowing
✓ Cycling
✓ Dancing
✓ Hiking

3. Balance and Stability Training

Balance is one of the four kinds of exercise, along with strength, endurance, and
flexibility, that can improve your health. Actively working to maintain and improve
your balance and stability is incredibly important, especially as you age. Improving
your balance can help you avoid falls and stay active and independent, according to the
American Council on Exercise (ACE).
Balance is your ability to control your body in space, distributing your weight
evenly in a way that allows you to remain upright. Balance is divided into two types:
static and dynamic.2

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 • Dynamic balance: The ability to move outside the body’s base of support while
maintaining posture control
• Static balance: The ability to maintain the body’s center of mass within its base
of support
Both types of balance are essential, and you can improve both with targeted exercises.
Here are some common balance and stability exercises to try:
✓ Tree pose
✓ Single leg deadlift
✓ Deadbug
✓ Single-leg deadlifts
✓ Stability ball exercises

4. Coordination and Agility Training

Agility – or the ability to change direction with control and quickness – requires
a high level of muscular coordination and neuromuscular efficiency.
Agility is the ability to move quickly and easily, but this type of fitness training
isn't just for athletes. It also helps prevent falls and injuries by improving your reflexes,
coordination and focus, according to the ACE.
Agility training can be an entire workout on its own that also builds endurance
and strength. Or you can add a few agility exercises to your strength and cardio
workouts.
Here are some examples of effective coordination and agility exercises:
✓ Quick feet
✓ Side steps
✓ Grapevines
✓ High knees
✓ Lateral crossovers

5. Flexibility and Mobility Training

Possibly one of the most important types of fitness training is flexibility and
mobility. Flexibility is the ability of your muscles to stretch. Mobility is being able to
move your joints and tissues through their full range of motion, according to the
American College of Sports Medicine.
Both are important to athletic performance and for avoiding injury. Muscles and
joints that are flexible and mobile — as well as strong — are much less susceptible to
sprains and other injuries.
Regularly working on flexibility and mobility will also help you age better.
You'll be able to move more freely, do more of your favorite activities without pain or
injury and you'll be able to stay independent longer.

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 It's crucial to stretch and work on range of motion before and after each
workout as part of your warm-up and cooldown. On days you're not strength training
or doing aerobic exercise, try to devote more time to mobility and flexibility. Doing 30
minutes to an hour of these exercises is a great way to practice active recovery.

Dynamic Stretching
Gentle, dynamic exercises are ideal for warming up your joints and muscles
prior to exercise. They often also raise your heart rate, meaning you can put them
together to create a light aerobic workout. It involves the active tightening of your
muscles and moving your joints through their full range of motion throughout the
stretch. If you are moving a joint during an exercise, then that exercise is dynamic.

Some examples of dynamic stretches and mobility exercises:

✓ Cat-cow
✓ Butt kicks
✓ Leg swings
✓ Inchworm
✓ World's greatest stretch
Static Stretching
After your workout, perform static stretches, holding each stretch for 30 seconds
or more. Static stretches help relieve tightness in the muscles. Post-workout
stretching can help you recover more quickly, and it may also slightly reduce the
soreness that can occur for a few days after a strenuous workout. Static stretching
requires you to move a muscle as far as it can go without feeling any pain. If you don’t
move a joint during the exercise (such as holding a plank), then it is a static exercise.

Examples of static stretches include:

✓ Overhead triceps stretch
✓ Runner's lunge
✓ Standing quad stretch
✓ Doorway chest stretch

III. COOL DOWN PHASE

Why Cool Down?
What is a cool down?
During strenuous exercise or a tough A cool down (as it relates to
workout your body goes through a number of physical activity and exercise) is
stressful processes: Muscle fibers, tendons and any activity, either physical or
ligaments get damaged, and waste products build mental, that helps in the recovery
up within your body. and physical repair of an individual
after physical activity or exercise.
The cool down, performed properly, will
assist your body in its repair process. One area the cool down will help with is relieving
some of the effects of delayed onset muscle soreness, or DOMS, for short.

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 DOMS is the soreness that is usually experienced 24 to 48 hours after a tough
workout. Most people experience this after having a lay-off from exercise, or at the
beginning of their sports season.

5 Reasons Why You Need to Cool Down

after a Workout
1. Regulating your heart rate.
Exercising in general causes your heart rate to increase and after exercising, your
heart beats faster than the normal and you need to bring it to its normal rate. Stopping
suddenly and quickly without slowing down gradually can cause dizziness, light-
headedness. So, for instance, if you are running, the best way to slow your heart rate
down is by walking.
2. Reducing the build-up of lactic acid.
After intense workouts, lactic acid builds up in our bodies which can lead to muscle
cramping and stiffness. Cooling down helps speeding up the process of releasing the
lactic acids in our body and accordingly, your body recovers more quickly.
3. Preventing injuries
Like warming up, cooling down after exercises help prevent injuries such as muscle
tears. Skipping cooling down and stretching after a workout not only slows down
muscle recovery, but also reduces the benefits gained from a workout.

4. Body restoration
Our bodies undergo several changes during working out such the adrenaline
pumping, increased temperature, and accelerated breathing. Cooling down after a
workout helps restoring the body to its normal condition.
5. Stress relief and relaxation
Exercising is as good for the mind as it is for the body. As your body begins to slow
down, you begin to get into a relaxation mood and the brain begins to release dopamine
and serotonin, the two hormones that are responsible to makes us feel good and less
stressed.
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.

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 • 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,
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.
All of these benefits work to improve your body’s overall function and flexibility,
allowing you to feel better, perform at a higher level, and have less chance for injury.
The cool down exercises below should help you bring your body back to a resting state:

Light jogging or walking

Mechanics: This is one of the most
straightforward ways to cool down. Do 3 to
5 minutes of light jogging followed by 3 to 5
minutes of brisk or easy walking.

Deltoid Stretch
Mechanics: Stand upright and cross one arm
across your body. Using the opposite arm,
pull the elbow of the arm being stretched
towards the opposite shoulder. Hold for
between 10 and 30 seconds. Do it alternately.

Triceps Stretch
Mechanics: Place your hand on your upper
back with the elbow bend towards the
ceiling. Use your other hand to pull the
elbow towards your head. Hold for between
10 and 30 seconds. Do it alternately

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Biceps Stretch
Mechanics: Stand upright with the back straight.
Clasp your hands behind your back. Slowly lift
your hands away from the back and up towards the
ceiling. Hold for between 10 and 30 seconds. Do it
alternately.

Wrist Extension Stretch

Mechanics: Hold one arm straight out in front. Use
the other hand to bend the wrist and point the
fingers towards the floor, applying gentle pressure.
Hold for between 10 and 30 seconds. Do it
alternately.

Arms Rotation
Mechanics: Stand straight with your feet shoulder-
width apart. Extend your arms out on either side of
your body, parallel to the floor. Close your hands
into fists. Start rotating your arms in fast clockwise
motions. Do 20 arm circles, and then relax for 15
seconds. Repeat this exercise 10-15 times.

Quadriceps Stretch
Mechanics: While standing, hold onto a countertop or
chair back to assist in balance. Bend your knee back by
grasping your ankle with one hand. Assist in bending
your knee back as far as possible. Maintain position for
8 counts. Return to standing position. Do it alternately.

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Seated Forward Bend
Mechanics: Sit with your legs extended in front of
you. Lift your arms. Hinge at your hips to fold
forward. Place your hands on your legs or the floor.
Hold this position for up to 1 minute.

Knee-to-Chest Pose
Mechanics: Lie on your back with your left leg bent
or extended. Draw your right knee in toward
your chest, interlacing your fingers around the
front of your shin. Hold this position for up to 1 minute. Repeat on the opposite side.
Do each side 2 to 3 times.

Reclining Butterfly Pose

Mechanics: Lie on your back with the soles of your
feet together and your knees out to the sides. Place
your arms alongside your body or overhead. Hold
this position for up to 5 minutes.

Child’s Pose
Mechanics: From tabletop position, sink back to sit
on your heels, reaching your arms forward or
alongside your body. Allow your chest to fall heavy
into your thighs, breathing deeply. Rest your forehead
on the floor. Hold this position for 1 to 3 minutes.

Downward-Facing Dog
Mechanics: From tabletop or plank position, move
your hips up and back, keeping your spine straight.
Spread your fingers and press your weight evenly
between hands. Pedal out your legs by pressing one
heel into the floor at a time. Hold this position for 1
minute.

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Head-to-Knee Forward Bend
Mechanics: While seated, extend your right leg
and press your left foot into your right thigh.
Align your breastbone with the inside of your
right leg as you raise your arms overhead. Hinge
at your hips to fold forward, placing your hands
on your body or the floor. Hold this position for
up to 1 minute. Repeat on the opposite side.

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References:
Van Houten, K. (2021). Why do you need to follow phases in doing exercise? Quora.
Retrieved March 16, 2023, from https://www.quora.com/Why-do-you-need-to-
follow-phases-in-doing-exercise
Sessoms, G. (n.d.). Four Phases of Exercise. livestrong.com. Retrieved March 17,
2023, from https://www.livestrong.com/article/421773-four-phases-of-
exercise/

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Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
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PRE-ASSESSMENT ANSWER KEY

1. A
2. C
3. B
4. A
5. A
6. C
7. B
8. B
9. B
10. C

Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)