MODULE 3 LESSON 2: EXERCISE CONCEPTS

MODULE 3 LESSON 2: EXERCISE CONCEPTS.

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. Warm ups also increase your body temperature slowly, improve flexibility and protect against injury and muscle soreness. Warm ups involve light aerobic activities, such as walking slowly for five to 10 minutes or a moderate version of your conditioning exercise, and should be based on your physical characteristics and your conditioning activity. For strength training, warm up by moving your joints and muscles..

Regular physical exercises like the following can be used as warm-up exercise. 1.Jogging for 1-2 minutes. 2.Arms and shoulder circling Value: Loosens the shoulder girdle and relieves tension. Preparatory Position: Stand in a stride position, arm sideward. 1.Circle arms without bending the elbows. 2.Start from a small circle and gradually increase the circumference count 1-8 3.Repeat all in a reverse direction 8 counts.

3. Arms Punching Preparatory Position: Stand with legs and fists apart A.Punch the air with both arms forward, step right left………ct 1 B.Repeat 1………………………………………………………..ct 2 C.Punch the air both arms forward, step LFto RF ……………ct3 48 D.Repeat 3…………………………………………………………ct4 Repeat all for 16 counts forward/backward/sideward direction.Arm punching can be executed alternately..

4. Shoulder Rotation Preparatory Position: Stand in stride position. Hold shoulder tips with hands. A.Turn shoulder forward, upward backward and downward, step RF sideward right close LF………………………………………………………………………..ct 1 B.Repeat 1……………………………………………………………………ct 2 C.Circle shoulder forward, upward,backward and downward,step LF sideward left close RF……………………………………………………………………….ct 3 D.Repeat 3……………………………………………………………………ct 4 E.Repeat all in a reverse direction…… …………………………………….ct 8.

5 .Shoulder Pushing Preparatory Position: Place Hands on Hips A. Push shoulder up as high as possible, step RF sideward R, shoulder down and step LF close to RF……………………………………………………………………ct 1 B. Repeat 1………………………………………………………………………ct 2 C. Push Shoulders up as high as possible,step LF sideward left,shoulders down and step RF close to LF……………………………………………………ct 3 D. Repeat 3…………………………………………………………………….ct 4 E. Repeat all for 16 counts… ……… …………………………………………..ct4.

6 .Wing Stretcher Preparatory: Stand with feet together,bend arms inside with elbows at level with shoulders. A.Move elbows forward and backward…………………… ………..ct1,2,3 B.Straighten arms and clap…………………………………………..ct.4 C.Repeat a and b……………… ……………………………………..ct 16.

7. Hip Rotation Preparatory Position: Stand in a stride position,hands on hips. A.Start rotation by thrusting hips forward………………………………ct 1 B.Rotate to sideward right……………………………………………….ct 2 C.Backward ……………………………………………………………….ct 3 D.Sideward left…………………………………………………………….ct 4 E.Repeat all in reverse direction of rotation……………………………8 cts.

8. Twist and Bend Preparatory Position: Stand in stride, arms extended overhead with thumbs interlocked . A.Twist the trunk to the right…………………………………………………ct 1 B.Bend truck forward to touch outside of the RF…………………………..ct 2 C.Still bent the position circle in front…………………………………………ct3 D.Return to position ………………………………………………………….. ct4 E.Repeat all, left and right alternately………………………………………..16 cts.

9. Knee exercises Preparatory Position:Stand with feet together. A.Skip with the right foot,raising the left knee as high as possible…………….ct1 B.Repeat 1with the left foot………………………………………………………...ct2 C.Repeat a and b……………………………………………………………………16 cts.

10. Knee Bending Preparatory Position: Stand with feet together, hands on waist A.Make a quarter knee and bend …………………………………………ct 1 B.Half knee bend……………………………………………………. ……ct 2 C.Full knees or squat position……………………………………………. ct 3 D.Return to starting position……………………………………………….ct 4 E.Repeat all for 16counts… ………………………………………………..ct 4.

11. Leg Raising Preparatory Position: Feet together,arms sideward A.Raise right leg forward …………………………………………………..ct 1 B.Sideward right…………………………………………………………….ct 2 C.Backward………………………………………………………………….ct 3 D.Position……………………………………………………………………ct 4 E.Repeat all for 16 counts…………………………………………………ct 4.

Stretching , or range-of-motion activities, can be performed as part of your warm-up 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..

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..

COOL DOWN The cool down phase ends your exercise session with recovery time for your body. Cooling down requires you to keep moving after you end the conditioning phase. Cool down 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..