The document discusses the benefits of a proper warm up, which include: 1. Enhanced joint motion, elevated body temperature to improve muscle elasticity and reduce strains, and priming nerve and muscle pathways for exercise. 2. It raises heart rate and breathing in preparation for exercise or games while reducing injury risk. 3. Static stretching is not recommended for warm ups, and light exercises like walking or jogging in place are better to gradually increase heart rate and muscle temperature. The second part of the document provides instructions for a circuit workout, including exercises like pushups, squats, leg raises, and planks to be done in sets with short rest periods. Heart rate should be measured before and

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WEEK 2
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PE032

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BENEFITS OF A GOOD WARM UP:
1.Enhanced range of joint motion
2. Elevated body temperature – improves muscle elasticity, reducing strains
3. Facilitates a rise in muscle temperature – allowing muscles to contract hard and
relax fast increasing speed and strength
4. Prepares the body for the specific types of movements related to your sport
5. Raises heart rate and breathing in readiness for the game
6. Primes your nerve to muscle pathways to be ready for exercise
7. Reduces incidence of injury during the game
Static stretching is not the best way to prepare your body for exercise. Starting with a
gentle sports related exercise, walk or light jog / jog in place is a better way to begin your
warm up as it gently increases your heart rate and breathing while increasing the
temperature of your muscles.
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CIRCUIT WORK OUT #1
METABOLIC and FUNCTIONAL EXERCISE
Note: Don’t forget to get your pulse rate in 1min before start the fitness exercise then warm-up like stretching at least make 3mins. from head to
foot.
Result Result Result REMARKS
Pulse rate 1min. ( before) 82 87 79
Pulse rate 1min. ( after ) 149 155 147
3x a week
Date = Date = Date =
JOG IN PLACE / 3 to 5 minutes
Note: REST INTERVAL is 10 to 15 secs. each
exercise and 40 to 60 seconds each SET of
exercises.
REPS SET REPS SET
1 Push- up 10 3 10 3 10 3
2 Squat 10 3 10 3 10 3
3 Leg raise 30secs. 3 40secs. 3 50secs. 3
4 Flutter kick 30secs. 3 40secs. 3 50secs. 3
5 Russian twist 30secs. 3 40secs. 3 50secs. 3
6 Planking 30secs. 3 40secs. 3 50secs. 3
Note: don’t forget cool down
KINDLY SIGN AND PUT THE RECORDS IF IT IS DONE _______________________________ _______________________________
Student Signature Teacher's Signature

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