Physical education

2. PUSH
UP
JUMP
SQUATS
JUMPING
JACKS
WALK
JOG

3. EXERCISE
Is an activity
requiring physical
effort, carried out to
sustain or improve
health and fitness

4. LESSON OBJECTIVES
identify the 4 phases of exercise program,
discuss the 4 phases of exercise program;
create an exercise program plan.

5. 4 PHASES OF
EXERCISE PROGRAM

6. 1. WARM-UP
It is to elevate the
body’s temperature to
prepare the muscles to
any succeeding
strenuous activity
JOG/WALK FOR 10
mins
HIGH KNEE FOR 1 MINUTE

7. 2. FLEXIBILITY
Exercise  Follows immediately
after warm-up
 Done by doing
gradual stretching
activities from upper
to lower extremities
ARM Stretch
LEG Raise

8. 3.Strength and
Endurance Exercise
 It is when you perform the exercise that
produces fitness benefits: calorie burning,
building endurance, or muscle strengthening.
 It is inexpensive and minimal space needed to
perform.

9. PUSH -UP PLANK
SIT-UPS
SQUATS

10. 4. Cool down
 Cooling down is bringing the body to
its relaxed state gradually, from a
super active state.
 Return your heart rate close to
resting.

11. FINGER
Stretch
CROSS ARM
Stretch
Over stretch

12. ACTIVITY
Warm up Flexibility exercise Strength and
Endurance exercise
Cool down
1.
2.
3.
1.
2.
3.
1.
2.
3.
1.
2.
3.
List down at least 3 examples of physical activity under
each phases of exercise program.
ACTIVITY

13. Warm up Flexibility exercise Strength and
Endurance exercise
Cool down
1. Jog for 10 mins
2. Walk 10 mins
3. High Knee raise 5 mins
1. Leg raise
2. Knee hug
3. Side Stretch
1. Plank
2. Push up
3. Sit - ups
1. Finger stretch
2. Wrist rotation
3. Over head stretch
Answer
Answer

14. Activity 2
Phases of Exercise Specific Exercise
Makes 2 sets of chosen exercise where 1 set
is 16 counts)
Warm- up Ex.
1.Jog in place – 16 counts
2.
Flexibility Exercise 1.
2.
Strength and Endurance Exercise 1.
2.
Cool down 1.
2.
Activity 2

15. Answer
Phases of Exercise Specific Exercise
Makes 2 sets of chosen exercise where 1 set
is 16 counts)
Warm- up Ex.
1.Jog in place – 16 counts
2. High knee – 16 counts
Flexibility Exercise 1. Side stretch – 16 counts
2. Leg raise – 16 counts
Strength and Endurance Exercise 1. Squat -16 counts
2. Plank -16 counts
Cool down 1. Finger stretch – 16 counts
2. Wrist rotation – 16 counts

16. ASSIGNMENT
Create a simple exercise video with your
family member applying your crafted
exercise plan
Criteria
Choreography
Creativity
Formation
Props/attire
30%
Techniques
Execution of steps or movements
40%
Synchronization 30%