Grade 7-Physical Education

2. FOUR
PHASES OF
FITNESS
EXERCISE
PROGRAM

4. WARM UP
-It is to elevate the body’s temperature to
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.

5. 1. Jog for 1 minute.
2. Side shuffle (left foot leading) for 20 seconds.
3. Side shuffle (right food leading) for 20 seconds.
4. Carioca (left food leading) for 10 seconds.
5. Carioca (right foot leading) for 10 seconds.
6. Butt kicks for 10 seconds.
7. High knees for 10 seconds.
These warm-up exercises are important to
prepare yourselves for more intense activities
and exercises.

8. -this phase of exercise follows
immediately after warm up. It
is done by doing gradual
stretching activities from
upper to lower extremities.

9. Different ways to stretch your
muscles…
a.BALLISTIC
b.PASSIVE
c.STATIC

10. BALLISTIC
-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.

11. LOWER BACK HAMSTRING

12. HAMSTRING STRETCH

13. 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.

14. PASSIVE HAMSTRING STRETCH

15. STATIC
-It allows muscles and
connective tissues
surrounding the joint to
stretch far enough to its full
range.

16. BIRD DOG ARM UP

17. BIRD DOG KNEE ELBOW

18. BIRD DOG LEG UP

19. CURL UPS

20. FRONT PLANK

21. LUNGES

22. SIDE PLANK

23. 1. Knee hug to calf raise.
2. Single leg deadlift.
3. Lunge and twist.
4. Toe touch.

26. STRENGTH AND ENDURANCE
EXERCISES
A.CALISTHENIC
EXERCISES
B.WEIGHT TRAINING

27. A.CALISTHENIC
EXERCISES-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.

28. CALF RAISES
CRUNCHES

29. DIPS
HYPEREXTENSIONS

30. LEG RAISES
LUNGES

31. PLANK
PULL UPS

32. PUSH UPS
SIT UPS

33. SQUAT JUMPS
SQUATS

34. B. WEIGHT TRAINING
-is another effective way in
developing your muscles
strength and endurance. This
training program uses fixed
machines of varying degrees of
weight as resistance.

35. WEIGHT TRAINING
-a type of training
that attempts to move
the body on
necessitates the
movement of the
different parts of the
body against
an opposing force
trough different kind
of equipments.

36. COMPETITIVE WEIGHT
LIFTING
-the individual tries
to lift a barbell with
a weight greater than
what other
competitors can lift
in a specific weight
division.

37. POWERLIFTING
- uses more
weight and is
performed at a
slower pace.

39. COOL-DOWN:
Static Stretching Exercises
-These exercises 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 exercises are somewhat the same with
that of warm up and stretching part of the training
and as important as them, too.

40. COOL-DOWN: Static Stretching
Exercises
1. Wrist (fingers up, down, forward)

41. 2. Finger Stretch
3. Overhead Stretch

42. 4. Chest Stretch
5. Triceps

43. 6. Cross Elbow
7. Zipper