Phases of Exercise

PE 101 – Foundations of Physical Fitness
1
Lesson 13 – Phases of Exercise
Module 12 Phases of Exercise
In this module, you should be able to determine the different structures of a

correct exercise program. Knowing and following the proper steps in
exercising gives you the advantage of maximizing your work-out routines.
At the end of this module, you will be able to:
1. determine the different Phases of exercise and its specific functions in
training.
2. know the importance of performing warm-up and cool-down exercises,
and its effects in injury prevention and psyche preparation.
3. take a video or snapshots of the different performed exercise activities.
4. perform a basic exercise activity which follows the correct Phases of
Exercise.
5. realize the importance of a warm-up, cool-down, and the different forms
of stretching exercises when it comes to engaging in a correct exercise
program.
Along the module, each Phases of Exercise will be discussed in detail and
activities that focus on each phase will be emphasized. The exercises
provided will be for beginners like you who are new to the fitness world.
Prepare to follow a lot of instructions throughout the module, so that you will
have first-hand experiences as to how these concepts are directly applied in
exercise.
Phases of Exercise
In the previous module, you might have noticed that even when you experiment with
exercise, the program still entails for you to go through a step-by-step process.
These whole process is known in fitness as, the different Phases of Exercise. It is a step-
by-step process followed in an exercise routine that helps individuals reap the maximum
benefits of exercise. The said Phases are composed of 5 different important steps which are:
warm-up, dynamic stretches, main-set, cool-down, & static stretches.
Along with this concept is an in depth understanding on how each works and how
important it is in regular trainings. All of which will be discussed in great detail in the later
parts of this module.
Hopefully, through several examples given in this module, you will be able to identify other
activities that you might want to engage and experiment in.
Course Module
2
Through this lesson you will discover that exercising not only entails you doing the regular
movements, but rather, it is a series of well-formulated techniques developed through
time that involves planned, structured, & repetitive bodily movements with the
objective of improving a person’s physical fitness. This way, people can reap the most
benefits out from their work-out.
You will also get the chance to discover why most
trainers would insist you perform these exercises at
specific times/durations because, these things play a
great role in injury prevention and in preparing your
psyche for the task ahead.
Of course, this module would entail you to perform

activities that follow the correct Phases of Exercise!
The photos and videos that you will upload will be a

gauge whether you’ve understood how to apply
these concepts in reality.
Realizing how important each phase of exercise is

the most crucial lesson that you should take from
this module. This will show how you will eventually
incorporate this in the trainings that you will find
yourself engaged in someday.
Image Source: Warm-up, Cool-down, Stretch -
http://www.christianhospital.org/HealthLibra At best, this lesson will also serve as an eye-opener
ry/LifestyleGuide/HealthTools/WarmUpandC
oolDownTips.aspx for you.
A reminder that working-out is a totally different thing from engaging in an actual training.
As mentioned in the past lessons, your body is like a machine. Just like machines that need
the necessary preparation time for it to run smoothly, your body needs the same thing.
The different Phases of Exercise will be your guide to run your body smoothly and to give
you the chance to move free from injuries. The following are the topics/concepts that you
will learn throughout the module:
I. Development – Phases of Exercise

A. Traditional Exercise Phase
B. Evolving Exercise Phase
C. Modern Exercise Phase
II. Phase 1: Warm-up
A. Functions & Importance
B. Warm-up Activities – Intensity & Duration
C. Complete Warm-up – Sample Activity
D. Online Warm-up Routines
Course Module
3
III. Phase 2: Dynamic Stretches

A. When to stretch?
B. Static vs. Dynamic Stretch
C. Stretching & Principle of Specificity
IV. Phase 3: Conditioning
B. SST vs. HITT
C. Circuit Training
D. Advantages & Variations – Circuit Training
V. Phase 4: Cool-down
B. Other Significance
C. Examples of Cool-down Exercises
VI. Phase 5: Static Stretches
A. When to stretch?
B. Functions, Importance, & Ideal Intensity
C. Static Stretch Rules
D. Sample Static Stretches
Make sure to always follow each of the instructions to be given in this module. Most of all,
don’t forget to enjoy throughout the discussion, especially while you are performing the
different exercises!
Pace yourself!
Have you started with your training program from the previous module? Do you get
tired easily? That’s normal! The key to surviving your first few weeks of exercise is for
you to learn how to keep a steady pace. Remember, listen to your body! Knowing
when to rest and when to exert effort is the most critical step in a successful fitness
journey!
I. Development – Phases of Exercise

A. Traditional Exercise Phase
During the development of exercise and training regimens, exercising only involved
three basic steps or phases. These steps include the: warm-up phase, the conditioning
phase, and the cool-down phase.
These steps were often observed by athletes in their training back in the day. In most
cases, these phases of exercise are not something that an exercise enthusiast or the
general population follow or strictly observe.
Much of those people who are not aware of the appropriate steps to take in a training
program often, find themselves getting easily tired or being psychologically disheartened
to continue with their fitness routine.
Course Module
4
Sometimes, some people might find themselves in worst situations where they would get
injured and not exercise anymore.
These guidelines are what make up a progressive exercise routine and it should be
something that you need to learn how to strictly follow. Back in the day, the importance
and emphasis on each Phase of Exercise is not as important compared to how it is
observed today.
Exercise and aging

Studies have shown that low-intensity exercises can help older adults improve their
flexibility, balance, and lower-limb strength. Exercise knows no bounds and can even
be beneficial for older adults’ cognitive health. (Tse, Wong, & Lee, 2015)
Through the years, people have always had the misconception that exercising only
involves the movement of the body without any sort of scientifically proven methods or
practices.
But, as the boom of the fitness industry began and the further study on exercise
continued, people are now seeing the importance of appropriately incorporating the
correct training regimen in their work-outs.
The general population is now learning how to distinguish between exercising and
engaging in a correct exercise training program. They are now actually reaping the
benefits of good training and their bodies are starting to change its ability to adapt to
stress better.
Course Module
5
B. Evolving Exercise Phases

As more and more studies and experiments are incorporated in exercise training and
building an appropriate exercise program, many sports experts have discovered the
importance of incorporating flexibility trainings in every work-out routine.
Flexibility exercises such as stretching now became an integral part of training

and is often done by many at the end of a work-out routine.
Research suggests, that stretching not only removes the body’s soreness but it also
aids in improving the mobility of several joints.
All correct training programs now consist of four complete phases. This is to inhibit the
necessary adaptations that the body should get from pre-training and post-training.
People now are starting to become more aware that working-out is not just about
movement but rather, it is a series of well-planned or thought of stages that are carefully
done to get the best benefits from exercise.
C. Modern Exercise Phases

The fitness research about stretching and mobility exercises did not stop sports experts
to further analyze its importance in training.
Dynamic and static stretches were also deemed as important components of the
Phases of Exercise and were eventually incorporated into professional training
regimens as well as in the general population’s trainings.
Although stretching has been the most taken for granted phase of exercise, people who
have eventually learned the loops of exercise, incorporate it in their activities and are
now starting to take this exercise phase more seriously.
Course Module
6
Following these Phases of Exercise gave people the chance to get better at what they do
and feel safer with how they do their trainings.
This is because they have already witnessed for themselves that good mobility of the
joints actually aids in better performance, as well as, in prevention of musculoskeletal
discomforts and injuries.
These Phases of Exercise have set the bar on how you can properly create an exercise
routine. They should serve as your guide in every exercise that you will do for the rest of
your life.
As mentioned earlier, in this module you will learn and explore about these five (5) Phases
of Exercise. Along the way, you will be given certain instructions to perform each of the
Phases of Exercise correctly.
Complete 20-minute Work-Out!

1. Use the 20-minute work-out routine provided for you at the end of this module.
The routine will strictly observe the correct Phases of Exercise.
2. Do the exercise routine for 3 intermittent days for 2 weeks after this task.
3. Record yourself on video and show that you performed each exercise phase
correctly.
4. Upload your video online for evaluation and as a form of performance grade for
this course.
The routine will be a whole body weight work-out which you can do in the comforts of your
own home. You can do the exercise routine for three (3) intermittent days for two (2)
weeks after completing this task.
Course Module
7
This activity will help build on your endurance as well as your strength. This work-out will
also help you gauge whether you are well-capable of carrying your own body weight and
how far you can sustain the exercise.
II. Phase 1: Warm-up

A. Functions & Importance of Warm-up
Before you get to the work-out, this part of the module will further discuss what each of
those Phases of Exercise exactly mean and why they are so important. This section of the
module will focus on Phase 1, which is the Warm-up routine.
What is a Warm-up anyway?
You have encountered this many times in the previous modules of this course. Surely,
you must have also remembered why this Phase of Exercise should be included in a
proper training program.
According to the American Council on Exercise, a warm-up by definition is:
“A period of lighter exercise preceding the conditioning phase of an exercise bout, and
should last for five to ten minutes for most healthy adults.“
Every training regimen must begin with this. Why do you think it is important? Why
does every training activity need to begin with this phase?
Think of a car. Do you have it in your head right now?
Ever wondered why drivers don’t automatically move

their cars as soon as it started?
They usually wait for seconds or minutes before they
begin to shift the gear into drive or reverse to finally set
Image Source: Starting a car - the car into motion.
http://says.com/my/tech/things-you-
should-never-do-to-your-car-after-a-flood
The reason for this is simple, the car’s fuel and

oil need to reach certain parts of the car’s
engine for it to be able to run smoothly and
work in its most efficient manner.
This concept is actually the same with your

body. Think of your brain, muscles, veins,
blood, internal organs, among others, as parts
of the engine of your body. Image Source: Body as machine -
http://www.goodnet.org/articles/7-videos-
that-prove-human-body-machine-list
Course Module
8
All of these things also need the proper preparation time for your body to function and
run smoothly in unity. You need to condition not only your body but also your mind for
the strenuous activity that you are about to do.
This is also the reason why ACE described a warm-up as an activity that consists of low-
intensity exercises or activities that gradually increase into moderate intensity.
In some sporting events warm-ups could also be, activities that involve sport
specific dynamic movements, or movements that are specifically done in the activity
itself (e.g. jogging for sprinting, squats for weight training, etc.)
The activities of warm-up generally prepare you for what you are about to do and it also
prepares you for the next stressors that your body needs to adapt to in your physical
activity.
Without a warm-up, what do you think could happen to your body?
Without a warm-up you are signing yourself to the chances of getting injuries at a very
high rate. Without your body being accustomed to the activity that you are about to do,
everything else will follow, and you are not keeping yourself safe from the physical
activity.
These are the reasons why a warm-up is so important. You need to treat your body or
look at your body the same way as a machine that also needs to warm-up to function
properly.
Dynamic Warm-ups or Movement Preparation

These are exercises that involve a variety of directions. Examples of these activities
include, lunges, squats, pushing, pulling, and rotating exercises. These different
movements incorporated with a variety of speed, help increase your heart rate,
enabling your muscles to become pliable in movement. (McCall, 2015)
B. Warm-up Activities – Intensity & Duration

Through the next parts of the lesson, try to stand up from your chair and do these simple
warm-up exercise. This way you can better understand how a warm-up should feel like
and how simple movements can already increase your body’s overall temperature.
Try to perform them properly by being guided with the correct techniques shown in this
module. See for yourself that you really don’t need much to warm-up; it just takes some
basic movements and repetitions to target your muscle groups and prepare you for any
activity.
Course Module
9
Image Source:
Warm-up – http://www.active.com/running/articles/before-
you-run-the-dynamic-warm-up?page=2
These exercises are all compound exercises, meaning, they use a lot of muscle groups
in just little effort and repetitions.
1. Jumping Jacks
a. Try to stand from your seat and perform 2 sets of 30 jumping jacks.
b. The initial position begins with you standing straight with your feet together,
and your hands are at the sides.
c. As you jump and open your feet, place your arms on top of your head, with both
of your hands meeting at the center.
d. Don’t forget that as you go back to the initial position, close your feet again and
your arms should be at the side of your body.
How did it feel? Did you feel warm and out of breath?
Jumping jacks are r. It is a type of a calisthenic movement that targets all the muscles of
your upper body, core, and lower body all at the same time, while providing you with a
jump power.
This simple movement stimulates your body to shoot blood towards your limbs, heating
your engine out, and thus increasing your heart rate. If you really look at it, this exercise
may seem very simple, but it’s a very effective form of a warm-up activity.
Course Module
10
Image Source:
Warm-up (girl) – http://steadyrun.com/health-tips/others/health-benefits-of-
jumping-jacks/
Warm-up (boy) – https://www.thinglink.com/scene/640247167834914817
2. Jogging in Place
a. Perform this activity for 1-3 minutes.
b. Stand in place with your feet slightly apart, with both of arms slightly flexed and
placed beside your body.
c. As the time starts, start jogging in place.
d. Make sure that your arms are swinging back and forth through the movement
and your abdominals are contracted.
e. Don’t forget to breathe in and out during the whole process.
This exercise is another example of a simple warm-up routine. This warm-up actually
works best for both cardiorespiratory and weight training activities.
Just like performing jumping jacks, jogging in place also targets major and minor muscle
groups within your body, particularly the muscles of your legs and your abdominals.
Did you know?

Did you know that when you warm-up properly, you can actually last longer in your
exercise activities? This is because, a warm-up generates the full potential of your
body’s energy systems to adjust to the stress of exercise. When this happens, lactic
acid build-up in your body is prevented, thus allowing you to comfortably push
through your exercise. (American Council on Exercise, 2009)
It also stimulates the increase of your heart rate and the smooth movement of your
lower limbs. It is very much a good warm-up that you can do because it does not require
you to use any form of equipment during the activity.
Course Module
11
Image Source:
Jogging in place - http://www.allworkoutroutines.com/home-
fitness/4-great-at-home-workouts-for-burning-fat
Other important tips!

1. Exaggerate the movement of your arm swings, to increase temperature in the
muscles of your upper body.
2. Keep the integrity of your abdominal muscles by consciously engaging or
contracting it through the movements.
3. Don’t forget to breathe in through your nose and breathe out with your mouth as
you do the exercise.
How did the jog in place feel? Was it tiring? This exercise can be incorporated in any
warm-up routine but, the only thing that can change is the duration of the activity.
Here are a few other things you need to know about a warm-up:
1. Remember that the duration or the time you spend in doing your warm-up is
highly dependent with the type of conditioning phase that you will do.
a. Short activity (activities that are equal to or less than 30 minutes) the
duration of your warm-up should only be between 5-10 minutes.
b. Long activity (activities that are more than 30 minutes) - the duration of your
warm-up and its intensity should be longer and more intense.
2. The type of warm-up that you will do should be specific to the activity that you
will be doing. This is because you need to move the necessary muscle groups that
you will be using in your exercise activity.
3. Moving the right muscles at the start of any training program ensures that your
body will adjust to the further stress you are going to put it into.
Course Module
12
Image Source:
Warming up & cooling down doing it right -
http://www.alive.com/lifestyle/warming-up-and-cooling-down-2/
3. Squats
a. Try to stand from your chair and perform squat exercises at 3 sets of 15-20
repetitions.
b. The initial position is marked A in the picture. Stand straight and place both
of your hands either at the back of your head or at the back of your neck, with
your feet positioned shoulder-width apart.
c. Take an inhale as you go down, and send your buttocks backwards into a
seated position with your chest still pushing outwards, just like in picture B.
d. Take an exhale as you go back up to your original position.
Image Source:
Squats -
http://www.newhealthadvisor.com/Calories-
Burned-Doing-Squats.html
This type of warm-up routine is ideally done before you perform weight training
activities.
Course Module
13
Remember that in doing squat exercises, there are only two movements involved, and
these are: the downward and upward movements.
Every time that you are about to go low in a squat position, you have to inhale through
your nose. But, as you go back to your original/primary position, you have to exhale
through your mouth.
Properly executing the activity means that, your knees are not going beyond the lines of
your toes, and your feet should still remain in its original position.
Aside from these, when you rise from the squat position, avoid locking your knee joints!
This is a very important reminder that you have to remember. Locking your knee joints
during the end phase of the execution can become a serious source of injuries to your
body.
Lastly, throughout the whole movements, your abdominals should be well

contracted/engaged and don’t forget to repeat these sequences for 3 sets of 15-20
repetitions.
Not only do warm-up activities inhibit the increase of the heart rate but also, the
effective stimulation of several muscle groups within your body.
When you perform squat exercises, you are warming-up some of the biggest muscle
groups of your body. These big muscle groups are found mostly within the legs and
buttock regions. These include the quadriceps, hamstrings, gluteus maximus, gluteus
minimus, and abdominals, as shown in the picture below:
Image Source:
Muscles involved in squats –
http://www.myprotein.com/thezone/training/barbell-squat-vs-smith-
machine-squat-best-exercise/
Course Module
14
Joint-locking
Every single time that you are performing activities, you should remember to avoid
locking your joints (i.e. knee joints, shoulder joints, elbow joints, etc.). Many sports
injuries are caused by improper practice of the skills involved in movement. Being
conscious about not doing this during exercise, will keep you safe and will prevent
you from having unnecessary injuries that would ultimately hamper your
performance.
Note: If you want to know more about these different muscle groups and their specific
functions, you can take a look at the glossary section of this module.
Now the next question is, why do you think do you need to stimulate the big muscle
groups of your body during your warm-up exercise?
These big muscles’ roles are to help you gain balance and keep you up to speed
with the activity that you are about to do. These muscles, are very crucial in allowing
you to move and transfer yourself from one point to another within your environment
whether in daily activities and in exercise.
When stimulated at an early stage, these big muscle groups can help you become
more agile, and it can help you perform better in your work-out routine.
Also, when you have activated these large muscle groups, the heart is forced to
pump more forcefully and at a faster rate to inhibit blood flow or give the necessary
blood supply where movement is needed. At a continued rate, the muscles of the heart
become adapted and it generally becomes stronger through time in exercise.
Those are some examples of warm-up exercises (i.e. jumping jacks, jog in place, & squats)
that you can incorporate in your training. Before proceeding to the next section of this
module, remember to keep these simple principles that were mentioned earlier:
1. If the conditioning phase or the main exercise that you will do is intense, you should
begin with a moderate to high intensity warm-up.
Examples of high intensity activities that you can do are: powerlifting, a 10-km run,
or a 1-mile swim. All of these are demanding activities that require you to prepare both
body and mind so you can do them successfully.
2. If the conditioning phase that you will do is light or moderate, you should begin with a
light to moderate intensity warm-up routine.
Examples of low intensity activities are: 20-minute jog, shooting basketballs, or a 30-
minute stationary biking.
Course Module
15
Any light activity is an activity that does not go beyond the 30-minute mark. These
activities are not too energy-demanding, hence, the warm-up should also have a low to
moderate intensity.
In a nut shell, what all these things mean is that, the harder or easier the conditioning phase
or main activity is, the more extensive or less extensive the warm-up exercises should be.
Aside from these things, all the movements that you should do in your warm-up should
involve and target the main muscle groups that you will be doing for your main
activity.
For example, if you are going to run, warm-up the muscles of your lower body, if you are
going to do bench presses, warm up the muscles of your upper body. This way, the muscles
are already stimulated and will have an easier time sliding to and from each other during
your exercise.
It is also important to note that your warm-up should not be something that’s too
demanding or something that might create fatigue. This is because it will reduce your
overall performance during the conditioning phase or the main activity of your work-out.
Less is more!
Performing warm-ups that are too long can cause muscle fatigue and in turn
decrease your overall performance in your main activity. This was a study that was
done by Journal of Applied Physiology where they tested cyclists who warm-up too
long prior to their training. The results show decrease in total performance in
athletes who warmed-up longer, compared to those who did it in little time.
(Tomaras, et. al., 2011)
Course Module
16
You should not let the warm-up routine drain your energy. The warm-up should only
be enough to keep your body and mind warm and active.
That’s why, as an important note for all beginners out there, it is always important to
remember that the ideal duration of warm-up should only last between five to ten (5-
10) minutes. Once you’ve reached that point, then it is time to take a very short break then
proceed to your main exercise activity.
C. Complete Warm-up Activity Sample

Here are some sample activities and the warm-up routines that you can possibly
perform:
All of these activities are well-formulated to fit the 5-10 minute duration suitable for
healthy young adults like you. Feel free to copy the program and incorporate these
exercises at the beginning of your exercise routines.
The first activity that you will be doing is jogging or running for twenty to thirty minutes.
This is your first opportunity to turn your computer off and head outside for a run. You
can perform this short warm-up routine shown in the picture before you proceed to your
main activity.
These exercises are actually geared towards warming-up the target muscles needed for
running.
Arm swings and leg power are both important components in jogging or running,
therefore incorporating these specific movements in your warm-up would give you the
chance to have a better performance in your first official training.
Course Module
17
In case you are not familiar with some of the exercises, you can check out the demo
prepared for this section of the lesson. Included in this warm-up activity, is the main task
that you are supposed to perform.
In case you want to engage in a running routine, you can always use this very basic
warm-up routine for your heart rate, joint flexibility, and power to increase its
performance.
Perform your own demo!

1. Don’t forget to take a video of yourself doing the same warm-up routine.
2. You can copy the same angles from the video in order for you to successfully
perform the said movements.
3. You don’t need a fancy camera to perform the warm-up routine. You can simply
use your cell-phone camera and upload the file online as a requirement for the
course.
D. Online Warm-up Routines

1. The 5-Minute Dynamic Warm-Up for Running
Here’s another variation of a warm-up routine that you can freely check out from this
website: https://www.youtube.com/watch?v=dB5W4LZf0JU
Image Source: Screen Shot - https://www.youtube.com/watch?v=dB5W4LZf0JU
It is a dynamic or moving warm-up routine that explores the science or biomechanics of

running altogether. The warm-up routine was carefully structured to meet the demands
of running or even sprinting.
It does the same number of repetitions and adjustments that you need to do to be
successful during the start of your aerobic workout.
Course Module
18
2. Quick Warm-Up Cardio Workout by Fitness Blender

If you are still not satisfied with the warm-up routines recently suggested, you can also
check out this website: https://www.youtube.com/watch?v=ERdZqyorGfk.
This video shows a warm-up routine that incorporates a little bit of cardiovascular
activity.
Image Source:
Screen shot - https://www.youtube.com/watch?v=ERdZqyorGfk
All movements in this short clip are performed at a continuous pace with each exercise
lasting for thirty seconds. The goal of the warm-up routine in this video is to increase
your core temperature and heart rate.
This way, your body will become fully functional and you can perform the conditioning
phase of your exercise.
III. Phase 2: Dynamic Stretches

A. When to stretch?
Try to look at things at a wider perspective this
time. As repeatedly mentioned earlier, a good
and sound training program involves a well-
researched background.
Do you habitually stretch your body before any

exercise? Do you always think that this is a form
of warm-up because your limbs are moved? Do
you feel like you are stronger when you have
stretched and pulled your muscles to certain
Image Source:
angles?
Awkwardly stretching - http://deadspin.com/dani-
alves-and-david-luiz-love-stretching-together-very-
1601799964
Course Module
19
Thus, reaching the ultimate question: To stretch or not to stretch during a warm-up
routine?
Some athletes in the field of sport agree that warm-ups may also involve several forms of
stretches; but, this has actually been a subject of controversy in the fitness world.
Did you know?

Did you know that warm-up is related to calorie-burning? If you practice the habit of
warming-up prior to your main activity, you are actually increasing the rate at
which your body burns of its calories. When your body’s core temperature rises
during a proper warm-up set this naturally happens. (American Council on Exercise,
2009)
Coaches may suggest that after a warm-up routine, stretches can be included, provided
that the activity to be performed afterwards is a light to moderate intensity
exercise.
But, if the activity highly involves strength and power, it is not very advisable that
you stretch during your warm-up routine.
This is because, stretching increases the muscles’ elasticity. When muscles become too
elastic, they may actually lower your strength and power output. Aside from this, when
muscles are too elastic, it may become potentially harmful for your body during heavy
bouts of exercise.
B. Static vs. Dynamic Stretches

To better understand these points, look at the examples of what dynamic and static
stretches are from the videos uploaded alongside this module.
Both exercises are called lunges, but the way it is performed is very different. The
dynamic lunges in comparison to the static lunges is more complicated.
Dynamic in exercise means “movement,” while static, means “fixed.”
Dynamic stretches are exercises that involve the movement of the body away from its
original position; while, static stretches are exercises that involve the fixed position of
the body in its original position.
Course Module
20
In the videos shown, the dynamic lunges involved more complex movements of the
muscles, hence, it is very ideal that it should be included in moderate to high intensity
work-outs.
As compared to the static lunges, where the focus is kept at a single point, hence, making
it very ideal to be a part of a low intensity work-out.
Both stretches target the same muscle groups, but the level of activation of these muscles
are more intense in dynamic stretching than in static stretching.
Exercises like, running for long distances, weight lifting, power lifting, or dancing are
examples of activities that involve complex movements. Therefore, it is appropriate to
incorporate dynamic movements in the warm-up routine.
Ideally, all dynamic exercises are performed only for two sets of 10 repetitions.
Image Source:
Lunges - http://kphornerrd.weebly.com/home/static-versus-dynamic-
stretching
On the other hand, exercises like, 20-minute jog, yoga, 30-minute swim, are examples of
activities that require less rigorous movements because of their short duration.
All static stretches are ideally performed between 2 to 4 repetitions, while holding
each repetitions between 10 to 30 seconds.
Engage your core

If you noticed, during your first few tries in performing lunges you may feel off-
balanced especially, in returning to your original position. To avoid this from
happening, you have to engage your abdominals by sucking your stomach in or
pulling it towards your navel. Aside from this, breathing in and out through the
movements is also important in maintaining your body’s balance.
Course Module
21
Both stretches should only be taken to the point of tension. Meaning, you don’t force
yourself to reach the point of the stretch where you feel uncomfortable already.
Always remember that, there should be no pain involved in both activities because they
are meant to warm you up and not harm you any way.
C. Warm-up & Principle of Specificity

What have you noticed with several of the warm-up and dynamic strethes that were
suggested? Did you notice anything with how the exercises were designed?
Remember the Principle of Specificity discussed in the previous lesson?

The principle states that, all exercises should be specific to develop a particular fitness
component. This is also the same with warm-up routines, they need to be specific to the
activity that you are about to do.
If you need to run, perform warm-up movements that involve the movement of the
running form. If you need to swim, perform warm-up routines that involve the
movements of swimming; like, arm swings, arm rotations, and lateral movements.
Image Source:
Specific warm-up – http://www.rugbyworld.com/takingpart/fitness-
takingpart/develop-general-strength-and-fitness-22314
Your warm-up should always be specific and it should always target the same muscles
that you will be using in preparation for your activity.
Second thing you need to remember about a warm-up is to not rush or overdo yourself.
Static Stretches in some sports

There are some sports (e.g. sprinting) that incorporate static stretching in their
warm-up routine, but only for a short duration. This is because it has shown some
great benefits in the flexibility of the athletes and the improvements in their Range of
Motion (ROM) during their track events. But, not all sports would need such protocol,
only those that depend greatly on flexibility and less power activities. (Samson, et. al.,
2012)
Course Module
22
Always remember that the activity is only meant for you to feel that you can fluidly move
already. It is not something that should make you feel too tired or exhausted from.
The intensity that you should set for yourself should be just enough to make your body
feel warm and keep your mind active or ready for the main activity.
Lastly, don’t go too fancy!

You see people in the gym take so much time
warming-up that they do the craziest of
movements and you find yourself laughing.
Keep it simple, move what needs to be moved,

and don’t go for the most complicated warm-
up stretches.
They may work for some people, but for Image Source:
others, they may even become potentially Don’t rush – http://www.keepcalm-o-
matic.co.uk/p/keep-calm-and-no-rush/
harmful. Keep it simple –
http://apple.wallpapersfine.com/iPhone6/4833.
html
IV. Phase 3: Conditioning
So far, you’ve learned about the first two important phases of and these are: warm-up
and dynamic stretches.
Search for it!

At times, finding the right type of activity that would be perfect for you is going to be
a challenge. For you to be able to get past this, you need to learn about activities
through in depth research. Reading fitness magazines, or fitness blogs, or maybe
talking with friends about their personal exercise experiences will help you figure out
what activity/ies you may want to consistently engage in.
Course Module
23
Towards the end of this lesson, there will be a complete training program that will be
provided for you to practice all these Phases of Exercise appropriately. The program
involves only the use of your body weight and is set at an intensity for beginners like you
in exercise.
In this section of the module, the focus will be on the 3rd phase of exercise which is, the
Conditioning Phase. From the previous lessons on the cardiovascular and
musculoskeletal systems, you may now have general ideas as to what the conditioning
phase is all about.
Phase 3 is about the main-set or the main-course of your training program. The focus of
this section in the module will be on what it all means and how it is the most crucial part
of any training program.
This module will particularly focus on body weight-circuit training, so that you will
have an introduction ready for Lesson 14. The rest of the other exercises that you can do
for the conditioning phase, can be fully seen in other lessons provided in the course.
A. Functions & Importance – Conditioning Phase

If you are eating in a formal dinner, the main course is much the same with the
conditioning phase of exercise. It is the main-set or main-course of the training program.
This is the part of the training program that addresses in developing your specific fitness
goal/s or your general agenda for exercising.
Image Source:
Training w/ ropes – https://www.jordanfitness.com/blogs/education-articles/9203747-undulating-
training-with-ropes
Training w/ kettlebells – http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-
body-single-kettlebell-workout
From the Principles of Exercise discussed in the past lesson, the Conditioning Phase
must always follow the Frequency, Intensity, Time, and Type (FITT) principle.
Later, you will explore and learn how you can make the conditioning phase interesting
by either setting a steady-state (SST) or an interval-type of training. Each of which,
Course Module
24
will be discussed in great detail in the later parts of the module, so that you will have
avenues that you can use to create variety in your training program
For this part of the lesson, the video that you will upload online will be focused more on
an interval-training exercise routine that you will do after the lesson.
B. Steady-State Training vs. High-Intensity Interval Training (HITT)

Before you learn about these two types of trainings, know that all these things are just a
matter of preference. A choice that you have to make for yourself, and no one else can.
Because ultimately, exercise is all about that, a constant choice, to battle between a
lifestyle of complications or health.
Whichever you’d find interesting at the end of this course is clearly up to you. The
lessons that you’ve learned here are merely instruments to guide you to start your
fitness journey somewhere.
The good thing about gaining these important knowledge is the fact that you will build
and have a strong foundation about exercise. Hopefully, the things you’ve learned here
would become tools for you to continuously engage in regular physical training.
Whether you want to lose weight, gain muscles, or just maintain your health, you can
either choose between a Steady-State Training (SST) or a High-Intensity Interval
Training (HITT).
SSTs are work-out routines that aim to maintain a consistent speed, intensity, and
work-rate throughout your activity.
If you want to improve on your cardiorespiratory fitness, meaning, you want to

strengthen your heart and lungs more, this type of conditioning phase is fit for you.
SSTs can also help you if you have been in a long spell of being unfit. Steady-state
trainings can pick you up and get you back on track.
This is because this type of conditioning phase only requires you to exercise at a
low to moderate intensity. But the catch is, that you will be doing this for an extended
period of time for you to reap its benefits.
SST is a type of training that places less stress on your body because you are not exerting
that much effort during your exercise.
Example of a steady-state training is preparing for a long-distance run, swim, or cycling.

These are activities that you should sustain for a period of one hour or more. Therefore,
you should be specific and train the same way.
Course Module
25
Image Source:
Steady State Training – http://gymlion.com/interval-training-
vs-steady-state-cardio/
SST is also a type of training that does not put too much physiological stress on the body
at an instant.
You are not over-exerting and you will not push yourself to the wall, but rather, you will
take your time to do the activity, and finish the activity at the same level that you have
started it.
The only disadvantage of SST is that, it is time-consuming. This does not work for
individuals who have a very hectic schedule. The demands of doing long-period exercise,
requires a lot of time and effort. Which means, you really have to set a specific time for
your exercise routine and commit to it if you want to improve on your fitness level.
2 is better than 1
SSTs are a fun and enjoyable activity to do especially when you are with great
company. The amount of time that you spend performing this activity can be best
maximize if you have someone to be with you through it. Find a work-out buddy and
you’ll be surprised to know that your hours of training is quickly accomplished.
Second kind of conditioning phase that you might get yourself into someday is High-
Intensity Interval Training (HITT).
This type of conditioning phase is more suitable for individuals who are well-
conditioned and have been engaged in regular trainings. But for some, this can also be
useful if you get easily distracted or are bored with longer exercise sessions.
Basically, when you perform HITT trainings you are alternating high intensity
exercise with low intensity exercise.
Course Module
26
Somewhere along the way did you try jogging or running? Then a few minutes into the
run, you find yourself walking? Eventually you find yourself doing these sequences over
and over again until you’re done. This is a very simple example of HITT.
Another example is, if you did a sprint for forty-five (45) seconds, then you followed the
activity with a three-minute slow walk.
Image Source:
High Intensity Interval Training –
http://www.bodybuilding.com/content/high-intensity-interval-
training-the-ultimate-guide.html
Those are some examples of high-intensity bouts of exercise alternated with low-
intensity exercise.
Unlike SST, HITT can best improve your endurance at a shorter period of time.
This is because your bouts of exertion are varied throughout the conditioning phase.
Think of this as, confusing your body on what to feel. One minute your exertion is at its
peak, the next, it’s at its lowest. This confusion eventually makes and forces your body
adapt to the stress and you improve after some time.
But as with many types of trainings, high-intensity exercises come with a prize especially
to those deconditioned or unfit individuals.
HITT is very beneficial to your health

HITT has great benefits to your health by decreasing your body’s fat and insulin
levels, as well as in, improving your Maximal Oxygen Uptake (VO2max). It is also
known to have effects on the longevity of the general population and patients with
cardiovascular diseases. (Gaesser, et. al., 2011)
Course Module
27
What happened to you after you did that type of jog and walk sequence? Did your body
hurt? Were you able to run again a few days after that?
That is probably because during that time, you were unfit for that type of activity. Using
this type of training, especially if you are unfit, puts you at a very high risk of
experiencing muscle pains or strains, which, in the long run, might cause you to get
injured.
That’s why earlier, it was mentioned that this training program is more applicable to
those who are well-conditioned over those who are not.
Image Source:
Steady State Training – http://gymlion.com/interval-training-vs-steady-state-cardio/
High Intensity Interval Training – http://www.bodybuilding.com/content/high-
intensity-interval-training-the-ultimate-guide.html
Both have their own advantages and disadvantages, and both have their own gains and
losses. Which one do you think would you prefer between the two? Which do you think
is best for your level of fitness at the moment?
If you want to learn more about HITT and SST, you can check out this website:
https://www.acefitness.org/blog/5563/steady-state-vs-interval-training-which-one-is.
This was a blog shared by one of ACE’s Health and Fitness Expert Pete McCAll. This blog
is a very accurate and detailed description on what SST and HITT is all about.
He listed many advantages and disadvantages of HITT and SST and, he even provided
several examples of exercises that fit each type of conditioning phase.
Course Module
28
You can go check it out and learn more about SSTs and HITTs for you to be able to know
which one you think might work best or is ideal for you.
Image Source:
Screen shot - https://www.acefitness.org/blog/5563/steady-state-vs-interval-training-which-
one-is
C. Circuit Training
As mentioned earlier the type of conditioning phase provided for you in this lesson will
be a short circuit training program that is very low-intensity in nature.
What is circuit training? Have you ever heard of this? Do you know anyone who does this
kind of exercise activity? Have you engaged in a circuit training activity before? How did
it feel afterwards?
Circuit training is mostly effective for individuals who are bored with their regular gym
routine, or for people who are in a hurry most days, but want to improve their overall
fitness.
Circuit training will be discussed in full detail in the next lesson of this course. But in
simplest terms, the idea of circuit training is likened to the circuits in an electronic
device that are interconnected with each other.
Copy & Experiment

As a beginner in exercise, your options for finding activities are limitless. Finding
programs that you can use for your weekly routine can help keep you interested in
maintaining a lifestyle of health and fitness. Try finding at least 2 circuit training
activities online that you can use alternately during the week and experiment
whether these programs are well-suited for you and your current fitness level.
Course Module
29
In a circuit training activity, you need to set up at least four to ten different
stations per exercise, just like in the picture below.
Each station aims to target either the upper body, lower body, or the core. After every
station a short-bout of rest is done, for you to recover and prepare for the next station.
The intensity of your circuit can either be time-based, where you will finish each station
within a set number of seconds or minutes; or, it could be rep-based, where you will
finish each station and proceed to the next after a certain number of repetitions.
Image Source:
Circuit Training -
https://sites.google.com/a/ocdsb.ca/mrsecours/paf2o/circuit-
training-crossfit
If you’ve encountered this type of training, most of them are structured in a time-based
manner. This is because, if such practice is done, you have the option to fully exhaust
your efforts within the time-frame given. As opposed to using rep-based circuit training
where the repetitions are only set at fixed intervals
Circuit training is very much beneficial in helping you improve both your cardiovascular
endurance and overall muscular endurance and strength.
Circuit Training for all ages

Circuit Training has shown the improvements on muscular and cardiovascular
endurance of children who are subject to a continuous eight-week circuit training
program in school through their PE classes. This shows that, the adaptations of
individuals involved in circuit training are evident, regardless of different age range.
(Mayorga-Vega, 2013)
Course Module
30
It is physically challenging at first, but once you get used to it, the routine becomes very
interesting and fun because of the convenience of how quick you can finish everything in
one go.
D. Circuit Training – Advantages & Variations

A basic circuit routine that involves only the use of your body weight is shown in this
picture:
Image Source:
Circuit Training -
https://sites.google.com/a/ocdsb.ca/mrsecours/paf2o/circuit-
training-crossfit
Circuit Training is a type of activity consisting of several exercises (6-10 kind) arranged
in stations. It allows the improvements of CV endurance, muscular endurance, &
strength.
This type of training is specifically designed to target the lower body, upper body, and
core altogether. It incorporates a well-structured exercise routine that are fit for
beginners like you.
In this particular example, the type of circuit training executed is with the use of the
person’s body weight, as the load carried throughout the exercise.
This is one of the many advantages of circuit training. You can perform this activity
anywhere, anytime, and without the use of any fancy exercise equipment. You can
do it in the comforts of your own home, in the park, or at the gym.
Aside from this, once you get used performing circuit training activities, you can vary
how you perform the activity. You can do this by:
Course Module
31
1. changing the time or duration of the exercise stations.

You can make the duration of the each exercise station longer or shorter.
Aside from this, you can change the time of your rest period after each exercise and
after each complete circuit.
Movement in isolation
In doing exercise you can change the focus of your movements by doing isolation
exercises. This is a type of activity where you perform movements either by moving
a single limb first before the other, or by just exercising a particular body part for a
particular day (e.g. leg-day, upper body-day). These movements will put focus on
specific areas of your body, thus inhibiting quicker adaptations.
2. reversing the order of your exercises.

Changing the target muscles of each stations of the circuit, may also inhibit different
adaptations on your performance. This may allow you to vary your recovery period for
each muscle group that you target during the whole circuit.
3. incorporating or adding more complicated exercises.

As you improve in the process of doing continuous circuit exercise, you may find that
the exercise will become too easy already. This is especially true if you are only
performing circuit trainings that use your body weight.
Incorporating activities that involve more complex movements (i.e. isolation, balance)
can make the circuit training more challenging, making more rooms for positive
adaptations to your body.
You can also try doing this sample activity at the end of the lesson or the course, along
with the other exercise programs that were provided in the different modules.
You can alternate this circuit routine with the other exercises so that you are set to have
variety of activities within the week.
Better yet, you can try doing this activity now by standing from your chair and doing the
circuit in your home. Remember to wear the proper work-out attire, which includes a
comfortable set of shoes, this way you are well-cushioned for the exercises that you are
about to do.
V. Phase 4: Cool-down
Now you know how to begin your exercise routine, and you have an idea what to exactly
do during the conditioning phase of your program, this next section of the lesson will
focus on Phase 4 or the Cool-down phase.
Course Module
32
In this part of the lesson, you will discover how important a cool-down is, its difference
with a warm-up and a static-stretch, and why it should never be omitted in any training
routine.
A. Cool-down – Functions & Importance

If in a training program there is a warm-up that is
very important to prepare the body for the task
ahead, there is also something known as a cool-down
phase.
Your body also needs enough time to slow-down

and return to its homeostasis or, into its internal
state of balance.
Therefore, incorporating cool-down as an exercise

Image Source: phase in a training program is very much necessary
Cool down (ballet) – so that you can prevent hurting yourself in your
http://www.lifehack.org/articles/lifestyle/15-
effective-cool-down-exercises-for-every-
exercise.
workout.html
Cool-down exercises should ideally last between five to ten (5-10) minutes, the
same way that your warm-up duration is performed.
But, much the same as a warm-up, the duration of a cool-down can also change
depending on the type of activity that you did in your conditioning phase.
If your exercise is at a high-intensity, a longer cooling-down phase must be done,

but, if your exercise is at a low to moderate-intensity, a shorter cooling-down
phase is more appropriate.
Course Module
33
Cooling Down & the Muscles

Cooling-down helps realign your body’s muscle fibers as well as, re-establish their
normal range of motion. The effect of this is an overall relaxation of your body,
bringing your back to homeostasis. (BrianMac, n.d.)
You should remember that when you perform cool-down exercises, the activity is always
set at a low or very low intensity.
What does this mean?
If you jogged for 30-minutes, your cool-down

could be a very slow walk for 5 to 10 minutes
or more, depending on how rested you feel.
This technique will gradually taper your body
to feel less tired and ready for a complete rest
or a complete stop from physical activity.
Image Source:
Unlike a warm-up, you are not rushing
Cool down (stretch) –
yourself to feel pumped up but rather, a cool- https://blog.dacadoo.com/2015/05/18/how-to-
down gives you the opposite feeling. cool-down-after-high-intensity-exercise/
Basically, what you need to know about a cool-down is that it should be an activity that
slows you down and help you return to a normal state of being.
By normal it just simply means that, you can breathe properly without the need to catch
your breath, your heart rate is back to a normal pumping action, and you are already in a
condition ready for complete rest.
You need to feel how your body reacts to the stimuli that you have given it. A cool-down
gives you the opportunity to do this and, it serves as a signal to your body that the
activity is about to finish.
B. Other Significance of Cool-down

Here are other points to stress out how important a cool-down is in a training program:
1. To slow down activity.

Cool-downs, by the word itself means, “to slow down.” It should be designed to gradually
decrease the intensity of your activity, just like the given earlier about a slow walk that
you must do after a running exercise.
Course Module
34
This way, your body will not feel shock with the sudden drop from a moderate or high-
intensity work-out to a full-stop.
Remember it was mentioned many time that you should liken your body to a machine?
Cool-downs also work the same way but, in reverse. Instead of increasing or putting
your energy up, it is designed to keep you steady and feel relaxed.
2. Prevent blood pooling in the extremities

Second important point to note on why cool-downs are important is that, it prevents
blood from pooling in your extremities.
Image Source: Target muscles while stretching -

http://mamabee.com/stretching-explained-see-the-exercises-
and-targeted-muscles/
3. Return heart rate and breathing to normal.

This usually occurs once the exercise ends, and this is the one that you feel along the
muscles of your legs and other body parts.
See, every time you move or you exercise, your heart pumps extra blood on the parts of
your body that are moving. Generally, the limbs are getting the blood supply to support
your movements.
Once exercise stops, the heart still continues to pump blood through your limbic system.
When you do not cool-down properly, you are not giving your heart the time and chance
to return to its normal pumping action.
Decreased anxiety levels

Stretching activities are considered to be low-intensity activities because they tend to
decrease your heart rate levels after an exercise. It is also linked to a decreased in
anxiety and stress levels because of the proper breathing patterns incorporated in its
execution.
Course Module
35
hen this happens, your body automatically decreases the blood supply to your brain and
to its other vital organs.
Did you ever feel light-headed after suddenly stopping from a quick sprint or after a
zumba dance class?
The main reason for this is that, blood is still concentrated within your limbs and, the
heart has not evenly distributed it back to your internal organs particularly, your brain,
causing you to feel light-headed or nauseous.
This phase of exercise is ultimately aimed to return both your heart rate and breathing
to its normal state or rate.
You cannot fully stop an activity at an instant that you want to do it. Your body needs the
time to go back to its pace, slowly and steadily.
4. remove metabolic wastes from muscles.

Fourth reason why cooling-down is very important is that it aids in removing metabolic
wastes from your muscles.
Remember lactic acid and DOMS from your previous lessons in the musculoskeletal
system?
Cooling-down is a way to remove these excess chemicals within your muscles.
Once a cool-down is performed, other tissues within the body work together to
metabolize these waste products, which in turn prevent you from feeling too sore after
your work-out.
Image Source: Stretching Target Muscle (picture B) –

http://www.lifehack.org/345771/36-pictures-see-which-muscle-
youre-stretching
5. prevents injuries.
Lastly, cooling-down aids in preventing you from getting injuries.
Course Module
36
Avoid bouncing
Have you seen people who are bouncing through a stretch? This is not a very good
practice that you should do during a static stretch. This movement may cause tears
in your muscles and your joints, ultimately hampering your Range of Motion and
performance. So, when you do static stretches, avoid doing this and instead, maintain
a slow, controlled stretch throughout the duration of your exercise.
Think of your muscles as rubber bands that can be stretched and pulled in different
directions.
Cooling-down gives you the chance to return your muscle length into its normal or
resting state.
Without cooling-down properly, your pulled muscles will remain in that situation, and
you’d feel even sorer after your work-out. Once you feel sore already, you’d rest and give
up exercise and then the vicious chain of stopping to work-out all over again will begin.
C. Examples of cool-down exercises

What are the best cool-down exercises that you can do?
Image Source:
Walking slowly – http://www.womenshealthmag.com/fitness/calories-burned-
walking
Yoga – http://www.popsugar.com/fitness/Detox-Yoga-Poses-22313979#photo-
22313979
As emphasized in the previous parts of this module, cool-down exercises are meant to
slow down your activity. Therefore, the best cool-down exercises are those activities
that do not require you to exert too much effort.
This includes, walking very slowly, doing an easy swim, and some yoga poses, among
others. These activities are meant to slow you down but still keep you a bit active so that
you won’t totally or completely stop after an exercise bout
You should always remember that completely stopping after a conditioning phase
is not a very good practice that you should get used to. Give yourself the chance to
slow-down before completely stopping your activity.
Course Module
37
You can freely experiment on other activities that would bring you relaxation and ease
any discomfort that you feel in your body.
What matters is, that the activity should be slow, and at a low or very low
intensity; something that will bring you back to normal and make you feel completely
rested but not totally inactive.
Image Source: Easy swim –

http://www.cardiotrek.ca/2012/12/swim
ming-full-body-workout.html
Somewhere along the lines of your active lifestyle, you might find something more
relaxing to do, and you can freely incorporate that in your cool-down activities.
VI. Phase 5: Static Stretches

From the previous contents of this module, do you think you may be following the
correct Phases of Exercise in your physical fitness attempts in the past?
Do you seem to have ideas already as to why your work-outs never seem to work or, you
have always found yourself completely stopping your exercise routine because your
body was in so much pain?
By now you may be having a clearer picture on how a regular exercise differs from a
well-structured exercise routine.
Doing the movements is quite different from following a well-planned training program.
The last part of this module will place focus in the last important phase of exercise,
which are known as static stretches.
Course Module
38
Static Stretches and Injuries

A proper warm-up and static stretch routine has shown improvements on the
flexibility of the hamstring muscles of those individuals who have concurred lower
body injuries. (O’Sullivan, et. al., 2009)
A static stretch set can actually be included in a cool-down phase. This is because, static
stretching is an exercise that is slow and is always fixed at a low intensity.
In the previous parts of this lesson, you’ve seen how different static stretches are
compared to dynamic stretches. If you can remember, this was shown using the lunge-
exercise as an example. In this section of the module, you will see what static stretches
are all about in a more detailed manner.
In this part of the lesson, you can freely do the stretches that will be mentioned. Some of
the stretches that you can do can also be incorporated in your work-out routine.
You can also freely do these stretches every time you feel sore or there are discomforts
on your body.
A. When to stretch?
Do you stretch before you exercise? Do you push and pull your muscles here and there
before you work-out?
If you said yes for both, this part of the lesson would be an eye-opener for you to put an
end to this practice.
We have been trained ever since time began that at every beginning of a work-out we
should stretch the muscles that we need to use. This practice claims that we can move
better and perform at our peak in any activity.
Overtime, this practice has been the subject of controversy in the fitness industry and,
there have been numerous studies that argue the total effects of flexibility exercises on
the body.
Among the subject of this controversy is whether, flexibility exercises should or should
not be incorporated in any training routine.
The Journal of Stretch and Conditioning Research concluded, that static stretches
performed before weight training may make your muscles feel weaker.
Course Module
39
This study was also supported by The Scandinavian Journal of Medicine and Science in
Sports, where they have concluded that, static stretching at the beginning of a work-out
is counter-productive.
Image Source: Awkwardly stretching -

http://deadspin.com/dani-alves-and-david-luiz-
love-stretching-together-very-1601799964
Stretching a cold muscle at the beginning of a work-out may lead to higher

chances of getting pulled muscles and bad injuries.
Some studies have proven that it is better to lengthen and stretch muscles that
are warm as opposed to those that have not moved yet.
Consider this as the “Golden Rule” in exercise. What is it?
The rule is very simple, it says that, before exercise, you should do dynamic
stretches; but after or post-exercise, you should do static stretches.
This is the reason why the Phases of Exercise

are designed as such. Static stretches are done
towards the end of a training program because
the muscles have already been activated and
they need to go back to their regular length.
But, there is an exception to such golden rule.

Just like in this picture, the girl is doing a toe-
touch in preparation for her ballet dance.
The exception to the rule is that, if your work- Image Source: Ballet stretch –
out routine requires you to be flexible or http://www.stretchaflex.com/flexibility-exercises-
for-dancers
highly requires the component of flexibility,
static stretching before the conditioning
phase is a must.
Course Module
40
Make it a habit
Making sure that you incorporate a flexibility exercise everyday increases your
chances of developing good flexibility. When you are flexible enough, you allow your
body to move in different Range of Motions with ease and with comfort. This then
allows you to move freely through your daily routines and other activities.
Activities like ballet, jazz, and gymnastics, are some activities that highly require the
component of flexibility, thus, the need to stretch and pull the muscles prior to the
conditioning phase should be strictly done.
This is because, your joints need to be mobilized properly for the demanding activity
that you are about to do.
The Golden Rule highly applies or should be strictly followed if you are about to
engage in a cardiovascular endurance or strength training.
You do not need that much flexibility when you do weight training, nor do you need it
when you are running, as much as possible, your muscles and joints should be well-
stacked and ready for the load that you are about to take.
Static stretching prior to the conditioning phase is not very advisable for these activities
as this, may decrease your overall performance and possibly cause you to get injured.
B. Functions, Importance, & Ideal Intensity – Static Stretch

Static Stretches by definition are a type of stretch that you perform in a fix point. This
means, that you do not move from one place to another to perform your stretches the
way that dynamic stretches work.
Remember the two types of lunges explained earlier? That’s a simple example of a
dynamic versus a static stretch.
Image Source: Stretch w/ muscles seen (A) –

http://www.lifehack.org/345771/36-pictures-see-which-
muscle-youre-stretching
Course Module
41
This type of stretch should be performed ideally at the end or during the cool-
down phase, with every stretch held either between 10 to 30 seconds or 15 to 60
seconds.
The duration of the stretch depends on the severity of the discomfort your body is
feeling that’s why you have the options to do it shorter or longer.
Flexibility exercises should be included in a work-out routine because, a sound training

program does not only involve the development of your CV endurance and your
strength, but it also involves the development of your flexibility.
Remember that physical fitness is about considering the totality and the functionality of
the body as a whole and not as isolated units and parts.
Image Source: Stretch w/ muscles seen (B) –

https://www.davidwolfe.com/34-pictures-muscles-stretching/
Static stretches or stretching in general, are very important in a work-out so that several
joints within your body can be moved and stretched into different positions without the
need to worry for having strains or injuries.
Aside from improving your flexibility and mobility, static stretches’ main role, is to
prevent you from feeling too sore or from experiencing too much DOMS after your work-
out.
This is because, the lactic acid that has pooled within the walls of your muscles are
metabolized and are slowly released out of your system and used as a different source of
muscle energy.
Without doing static stretches, chances are you’d be in so much pain after any work-out.
Course Module
42
C. Static Stretch Rules

Before you try to stretch and bend your muscles in the later parts of this lesson, I hope
that these static stretch rules or techniques will help guide you in doing the stretches
properly.
1. Breathe properly.
You need to breathe in and out properly. With every
stretch that you do breathe in deeply, and as you go
back to a normal position, try to exhale as long as
you can.
Avoid holding your breath in every stretch that you

do.
Image Source: Breathing while stretching - Breathing properly entails that you inhale
http://www.shutterstock.com/video/clip-3028414- through your nose, and exhale through your
stock-footage-woman-breathing-fresh-air-while- mouth.
doing-sport.html
Breathing is known to release tension within the body, and it goes the same with the
muscles that you have stretched out or used, so never ever forget this component.
2. Start with large muscles to small muscle groups

Always, begin doing your static stretch with
large muscle groups then head towards
stretching the smaller muscle groups.
This is because, there’s much more surface

within the muscles of the legs and thighs.
The amount of blood that pooled within

these muscles should immediately be
returned to the heart to prevent further
muscular discomfort; compared to the Image Source: Stretching large and small muscle groups
and the neck - https://www.davidwolfe.com/34-pictures-
smaller muscle groups of the upper body, muscles-stretching/
neck, and head.
Breathe out
During a stretch, when you are about to head to the final position, you need to
breathe out all the air from your body. This way, Carbon Dioxide within your muscles
are expelled through your mouth, allowing your muscles to re-uptake oxygen, thus
allowing your muscles to become relaxed and free from tension. Aside from this,
breathing out, allows your muscles to lengthen and be stretched further during your
execution of the movement/s.
Course Module
43
3. Don’t forget to stretch your neck.

Lastly, some people might not feel that this is as
important, but, stretching the neck actually works best
not only for the neck but also for major parts of the body,
like the shoulders, back muscles, as well as the spine.
Moving for prolonged periods of time, requires the

movement of the neck which is directly connected to
other parts of your body. Not forgetting to stretch this
Image Source: Stretching large and small muscle part of the body prevents further upper body sores. Aside
groups and the neck - from that, stretching this area really contributes to
https://www.davidwolfe.com/34-pictures-
muscles-stretching/ relaxation.
D. Sample Static Stretches

In this section of the lesson, feel free to copy the stretching exercises that will be
provided. The illustrations shown here are based from Vicky Timón’s “Encyclopedia of
Pilates Exercises.”
Find something comfortable to wear prior to the stretching exercise. The clothing
material that you should wear should allow you to freely move and stretch parts of your
body.
Image Source: Stretching sun salutation -

http://www.yoganonymous.com/5-reasons-sun-salutations-are-the-
best-way-to-start-your-day
Hopefully, at the end of the lesson, you’ll discover parts of your body that need
improvements in flexibility.
While you are in the process of doing each stretch, do try to also feel whether the poses
and the stretches really do target the muscle groups that are highlighted in the
illustrations shown here.
Course Module
44
If you are not feeling the stretch in those areas, then maybe you just need to do
some little adjustments until you can further feel the stretch in those muscles.
The stretches in this part of the module were arranged based from the largest to the
smallest muscle groups of the body. Starting from the muscles of the lower body, all the
way to the muscles of the upper body.
For the purpose of the activity, try to hold the stretches between 15 to 30
seconds, and repeat each exercise for 2 sets. This way you can at least check for
yourself which parts of your body are flexible or needs more flexibility.
Begin with stretches that involve the muscle groups of the legs, then we’ll work our way
up towards the neck. You need to find a space that’s enough for you to perform the
stretches.
1. Wide-Forward Fold
a. The initial position is a wide-seated
position on the ground.
b. Extend your legs to the side of your body
only up to the point where there is no
discomfort.
c. Flex your toes towards your body while
placing both of your hands behind you or
just in front of you.
d. The end position is for you to try to reach
forward and feel the stretch, holding it
between 15 to 30 seconds.
e. Before you reach forward, take a deep
breath in to your nose, and as you release
towards the front, exhale through your
mouth.
f. Another option is for you to reach for your
right toe and hold the stretch, and then Image Source: Wide Forward Fold -
transfer to your left toe and then hold the https://www.davidwolfe.com/34-pictures-
stretch, with all positions held between 15 muscles-stretching/
to 30 seconds.
Target Muscles: You’ll feel the stretch directly on your inner thigh or adductors, as well
as the muscles behind your thighs or the hamstring muscles. You can also feel it partially
on your lower back.
Course Module
45
2. Side Lunge Pose

Second stretch for the muscles of the legs is the side lunge pose. This stretch is a
variation of the forward or regular lunges that you’ve seen earlier; only this time, the
movements are done on the lateral or sides of the body.
Target Muscles: this static stretch also targets the muscles of your inner thighs or
adductors. Aside from those muscles, the stretch also partially targets the hamstrings,
and the muscles of the buttocks called gluteus.
a. The initial position begins with you in a standing

position.
b. From a standing position, you are going to open
both feet in a wide stance.
c. As you do this, you then slowly walk your hands
towards the right foot while bending your right
knee.
d. Don’t forget to inhale towards the movement
and exhale out from the movement.
e. The left leg should be left extended, with your
foot completely flexed and your toes pointing
towards the ceiling.
f. Do it on both sides for two sets and remember to
hold the stretch between 15 to 30 seconds.
Image Source: Side Lunge Pose - g. Extend only to the point of tolerable tension and
muscles-stretching/ don’t go beyond the stretch when pain is directly
felt in any areas of your knees or legs.
You are not supposed to feel any discomfort particularly on your knee joint; if you feel
anything, re-adjust your position and do the stretch again.
Don’t bounce and do a tolerable stretch

It is important that as you do the following exercises, you do not overstretch your
muscles. This may lead to muscle tears and possible joint injuries. Remember to only
stretch your muscles at a tolerable manner and make sure that you do not bounce
during the movements. Keep your body in a steady pace and just relax throughout
the stretch.
3. Butterfly Stretch
Target Muscles: This third leg stretch targets the muscles of your inner thighs and some
of the muscles closed to your groin area. It is perfect for opening the hips especially
when they feel so tight after an activity or days after an activity.
a. The initial position begins in a regular seated position with the soles of the feet
closed together.
Course Module
46
b. Remember to sit tall at the beginning of the

stretch, with your hands placed at the top of
your thighs, just like in the picture.
c. Take an inhale from the initial position; as
you exhale, push your hands and place
pressure on your thighs as if trying to
separate both of them together.
d. Remember to keep the soles of your feet in
full contact throughout the stretch.
e. If the stretch becomes tolerable or you are
too flexible, you can spice up the butterfly
stretch by bringing your feet farther away
from your body.
f. As you do this, you then bend forward with
both arms stretched out with your back
round, and relaxed.
Image Source: Butterfly Stretch -
g. Don’t forget to breathe in and out of the https://www.davidwolfe.com/34-pictures-
stretch and again hold the pose for 2 sets of muscles-stretching/
15 to 30 seconds.
4. Half-kneeling Quad Stretch/Hip Flexor Stretch

Target Muscles: This particular movement is very
effective in stretching the muscles at the front part of
your thighs known as the quadriceps.
Usually, these muscles are the ones that hurt in a

regular exercise bout because, this muscle groups are
composed of four different muscles, which are known
as vastus lateralis, vastus medialis, vastus
intermedius, & rectus femoris. These muscles all
converge to support the leg and knee in all its
movements, particularly during extension.
As the stretch is sustained deeper, the muscles of the

hips and some muscles of the abdominal area called
illiopsoas are stretched.
Image Source: Hip Flexor Stretch - Looking at the picture, the highlighted muscles are
muscles-stretching/ supposed to be the areas where you should feel the
stretch.
a. The initial position of this stretch begins with a regular forward lunge; as you
do this, you have to slowly bring down your right knee towards the floor.
Course Module
47
b. Take a deep breath as you bring your knee towards the floor; as you exhale,
bend your right leg towards your back and reach it with your right arm.
c. You might need a softer area to do this stretch as it might slightly hurt your
knee.
d. You’ll feel the stretch further as you slowly keep on pulling your right leg
towards your back.
e. Avoid moving your chest forward, but instead keep it straight and aligned with
the hips, as if you are sitting in between your legs throughout the stretch.
f. Again, hold this position for 2 sets of 15 to 30 seconds, and feel the muscles of
your thighs and hips relaxing.
g. Don’t forget to do the same stretch on the other leg so that your muscles will
feel balanced.
Breathing is important
In every stretch that you will be doing make sure that you breathe properly.
Breathing aids in the relaxation of your body’s muscles, aside from this, your muscles
receive the ample amounts of oxygen allowing it to stretch and relax appropriately.
5. Singe-leg Forward Bend

Target Muscles: this stretch puts focus on the muscles located at the back of your
thighs, and these muscles are known as the hamstrings.
These muscles counteract the movement of the

quadriceps muscles, preventing you to fall over when
you are moving your body forward.
a. The initial position of this stretch is from a standing

position with both hands placed at the sides of the
hips or waist area.
b. The stretch will be felt as you extend your right leg
forward with your toes flexed towards the ceiling.
c. Slowly bring your chest forward and leave the left
foot flat behind you, with a slightly bent knee; all
while the right leg is kept straight with toes
completely flexed.
Image Source: Single-leg forward bend -
d. Breathe in before bending forward, and as you go to
https://www.davidwolfe.com/34- the last position, breathe out.
pictures-muscles-stretching/
e. Feel the stretch along the lines of your hamstrings and do the same stretch for the
left leg.
Course Module
48
f. The single-leg forward bend is a very good stretch especially when you are very
inflexible and you cannot perform other hamstring stretches that require you to
reach your toes.
g. Again, please be guided by the picture on how you can properly do this stretch.
Stretching and Rehabilitation

Stretching is proven to increase the flexibility of joints and the recruitment of
neuromuscular connections in individuals who are undergoing the rehabilitative
process after an injury. This causes improvements in the Range of Motion of joints
and the increase in muscle length during the healing time of the muscle fibers. This is
the reason why it is always included as a part of the rehabilitation programs. (Page,
PT, PhD, ATC, CSCS, & FACSM, 2012)
6. Deep Seated Squat

Target Muscles: This movement stretches the
large muscle groups that are found within your
buttocks known as, gluteus minimus, gluteus
medius, and gluteus maximus.
These muscles are all positioned one on top of

the other with gluteus maximus at the
outermost layer, specifically highlighted in the
picture.
Remember how to perform a correct squat?
a. The initial position of this stretch begins

from a squat position with your feet
shoulder-width apart and your arms placed
just at your sides. Image Source: Deep seated squat
b. As you take an inhale, slowly lower yourself https://www.davidwolfe.com/34-pictures-
muscles-stretching/
to the floor, until you have completely
reached the bottom.
c. While you are in a deep-squat position, prepare to breathe out as bring your elbows
in between your legs and apply pressure on the insides of your knees, while your
thighs are pushing against it.
d. Feel the stretch completely at the area of your buttocks.
e. Just like all the other stretches, do not forget to hold it between 15 to 30 seconds for
2 sets.
If you are not feeling the stretch within that area, you should re-adjust your position and
follow the instructions carefully. This stretch is particularly good when you want to
lessen the stress on your hips and knee joints. Avoid overstretching and stop when pain
is felt within the area of your stretch.
Course Module
49
7. Standing Calf Stretch

Target Muscles: These next two stretches target the same muscle groups of your calves
known as, the gastrocnemius, soleus, and Achilles’ tendons.
The only difference is the positioning of your body and how deep other minor muscle
groups are being targeted.
If you want a deeper stretch, that targets your soleus muscles, then you can do the calf
stretch on wall. But, if you want a calf stretch that focuses more on the outer areas of the
calves then you can perform the standing calf stretch.
Image Source: Calf stretch - https://www.davidwolfe.com/34-pictures-muscles-stretching/
These muscles are specifically highlighted in the picture and are responsible for helping
the feet and thigh move together as one unit.
Post-training, these muscle groups usually experience DOMS because of the effort that
they exert to help your body move from one point to another.
Ballistic Stretching
In the fitness industry before, there is such a thing as ballistic stretching and is one of
the types of stretching (i.e. static, dynamic) included in a work-out. This is a type of
stretch that involves rapid, alternating movements or ‘bouncing’ movements done at
the end of the Range of Motion of a joint. However, because of its increased risks for
injury, it is no longer a recommended stretch involved in many exercise. (Page, PT,
PhD, ATC, CSCS, & FACSM, 2012)
Course Module
50
The standing calf stretch can be done on a slightly elevated area, like a stair step. Here’s
how you can properly execute the Standing Calf Stretch:
a. The initial position is for you to place your feet on the edge of the stair step.
b. Bring your feet at shoulder-width apart but, with the toes slightly pointed
diagonally outward.
c. Take an inhale and as you bring your body low, take an exhale.
d. Throughout the stretch, the balls of the soles of your feet should remain on the
elevated area; while, your heels must partially or completely touch the ground,
just the same in the picture.
e. Feel the stretch on the muscles of your calf, particularly the gastrocnemius and
partially on the soleus.
f. Go back to the relaxed position while reversing the order of the steps, and do the
sequence for 2 sets of 15 to 30 seconds.
g. If in case you don’t feel that much of a stretch because you are flexible, you can
always re-adjust your position by moving your toes slightly outward or slightly
inward.
The variation of this stretch, which may seem easier to do, is the Calf Stretch on Wall.
Obviously, this stretch requires you to be in front of a wall or a sturdy surface.
a. The initial position of the wall calf stretch begins
with a lunge position towards the wall.
b. The right foot should be closed to the wall, with
the right knee not going beyond the lines of the
toes.
c. Place your left foot flat on the floor with your
left toes slightly rotated outside.
d. Take an inhale from the initial position, then
slowly take an exhale as you push through the
wall and move your body slightly forward.
e. Feel the stretch particularly on the deeper part
of your calf muscles called soleus, and on the
lower parts of the back of your foot called the
Achilles tendon.
f. There will be times that your back foot might
Image Source: Calf stretch - not firmly be flat on the floor, don’t worry, the
https://www.davidwolfe.com/34- reason for this could be a tight set of calf
muscles caused by inflexibility.
g. If you keep doing this stretch on a regular basis or during your regular trainings,
the flexibility of your lower leg will improve thus improving your capacity to
become more agile in your movements.
h. Don’t forget to do the stretch with the same intensity on both sides so that you’d
feel balanced.
Course Module
51
8. Lat-stretch on Wall
In this section of the module, try stretching some of the large muscles of your back,
with this stretch known as the lat-stretch on wall.
Target Muscles: These stretches are actually best for people who are experiencing
some kind of back pain or irritation. It can be a good way to release the tension from
the sides of the back and the tightness around the top parts of the hips.
a. The initial position is where you simply find a wall or a post that you can hold on
to with both arms.
b. Take an inhale from the initial position, and as you exhale, push your right hip to
one side.
c. As you keep on pushing your hip to one
side, make sure that both of your legs are
fully straight while your arms are also
pulling the wall.
d. The movement should seem like you are
taking the wall off from its original
position and your hips are moving
continuously outward.
e. You would know that you are doing it
correctly if you feel the stretch on the
sides of your body.
f. Release slowly, then go back to the initial
position.
g. Turn around, and do the same stretch on
the other side.
h. Again, hold this stretch for 15 to 30
seconds and repeat it for 2 sets, this way Image Source: Lat-stretch on wall -
https://www.davidwolfe.com/34-
you can feel the muscles of your back pictures-muscles-stretching/
relaxing.
Does your back hurt all the time?

Often times, pain in the neck is associated with the pain radiating from the muscles
of your back. These are the muscle groups in the body that ache and become sore
even without exercise. Incorporating back stretches in your everyday routine, can
help ease muscle tension within that area, thus helping in the release of tension on
the muscles surrounding your neck.
9. Child’s Pose
Target Muscles: This stretch is a basic pose in yoga and is probably one of the easiest
poses that you can execute to release tension on your back. The child’s pose also
focuses on stretching your latissimus dorsi or the muscles at the sides of your back.
Course Module
52
a. The initial position is for you to take an inhale as you sit on your knees on the
ground.
b. As you exhale, bend forward and reach as far as you can with your hands.
c. Make sure that both of your arms are fully
extended and your palms are completely
touching the ground.
d. While you are reaching forward make sure that
your hips remain in their original position or, are
kept pushed back, just like in the picture.
e. You may be able to reach the floor with your
forehead if you’re flexible enough; but, if you
can’t, that’s fine, it’s a goal that you can set for
yourself to improve the flexibility of your body.
f. You can also add spice to the stretch by
transferring your weight on one shoulder.
g. Take an inhale from the center, and as you
exhale, bring your body to the right and tilt your
head towards that direction.
h. You’ll feel a deeper stretch on your back and you
Image Source: Child’s Pose - can also feel an additional stretch on parts of
https://www.davidwolfe.com/34-pictures- your chest.
muscles-stretching/ i. Don’t forget to hold the child’s pose for 2 sets of
15 to 30 seconds.
Notice that throughout the static stretches, there are movements that are done on one
side. Always remember that you have to do the stretch on both sides for you to be able to
prevent imbalance in your muscle groups.
10. Chest Stretch on Wall

Target Muscles: The next few stretches are
targeted on the muscles of the chest (i.e. pectoralis
minor, pectoralis major), the upper parts of the
latissimus dorsi, and the front muscles of the
shoulders.
These stretches are best done when you have

engaged in weight training or body weight
exercises. They can be able to help in releasing
large muscle groups that have contracted or were
stressed out during exercise.
Image Source: Chest Stretch on Wall -
https://www.davidwolfe.com/34-
a. The initial position for this stretch is for you to
pictures-muscles-stretching/ find a wall and grab it with one hand.
Course Module
53
b. Take an inhale as you grab on to the wall; as you exhale, slowly rotate your whole
body away from the wall.
c. While rotating your body, make sure to leave your arm fully extended, with your
hands firmly grasping the wall throughout the stretch.
d. As you keep on rotating away from the wall, the deeper you are targeting the
muscles of your chest, known as, pectoralis minor.
e. This rotational movement also inhibits a pull on the outer muscle groups of the
chest known as, pectoralis major, and some parts of the muscles of the shoulder
known as, anterior deltoid.
f. Do the same instructions on the other side and hold the stretch for the same
intensity like the other stretches done a while back.
Prorprioceptive Neuromuscular Function

Another kind of stretch that is usually used in the fitness industry is known as
Proprioceptive Neuromuscular Function or PNF. It is a type of stretch that utilizes the
improvement of the muscle’s elasticity and can improve both the active and passive
range of motions in joints. This is usually done in the rehabilitation process and is
shown to improve a person’s ROM post-exercise. It is also usually done with the help
of a partner who assists and facilitates the stretch. (Hindle, et. al., 2012)
11. Downward Dog on Wall

The second stretch is compound in nature,
meaning it targets a lot of muscle groups in one
movement. Parts of the chest, shoulder, and
back are also stretched when the downward dog
on wall is performed.
This is a yoga pose that is usually done on the

floor but, for the purpose of this stretch, it will
be modified. For the stretch to be successful, you
would need a flat wall where you can hold the
pose.
a. The initial position begins with you

positioning your body far enough from the
wall; enough where your arms can be fully
Image Source: Downward Dog on Wall - extended and your palms can be placed flat
https://www.davidwolfe.com/34-pictures- on the wall.
muscles-stretching/
b. Take an inhale from the initial position, and as you exhale, slowly bring your chest
downward until your body ends up directly parallel to the ground.
c. As you hold this position, keep your legs straight throughout the stretch.
d. Keep pushing your chest downward while still leaving your arms in the same
position.
Course Module
54
e. As soon as you dip forward you’d automatically feel the stretch on the muscles of
your chest called Pectoralis major.
f. As the stretch is sustained, the upper parts of the Latissimus dorsi together with
the front parts of the shoulder known as, anterior deltoid, are also stretched and
extended.
g. Go back to the relaxed or initial position, and then perform the stretch again for
15 to 30 seconds.
12. Shoulder Stretch

The next few stretches are focused on stretching the smaller muscle groups of your
body. Stretching these small muscle groups are as important as stretching the large
muscle groups of your body.
It doesn’t mean that if the muscle groups are small, they no longer need to be stretched.
Sometimes, pain in large muscle groups can be caused by smaller muscle groups and vice
versa.
That’s why it is never a good thing to remove static stretching of smaller muscle groups
from your exercise routine. This next stretch is known as the, shoulder stretch:
a. The initial position begins with you crossing-over

your right arm towards your body, with your left
hand directly placed on your elbow.
b. You can do this stretch the same way as shown in
the picture or, you can modify it by bending your
elbow and moving your right hand behind you.
c. Take an inhale from the initial position, and as you
exhale, press your left hand at the back of your
right elbow.
d. Feel the stretch on the middle and back parts of
your right shoulder called, the medial deltoid, and
posterior deltoid, respectively.
e. Keep pushing your elbow towards your body until
you completely feel the stretch at the back of your
right shoulder.
f. Do the same instructions on the left arm by
Image Source: Shoulder Stretch - crossing it over towards your body.
https://www.davidwolfe.com/34-pictures- g. Again, don’t forget to hold the stretch for 2 sets of
muscles-stretching/
15 to 30 seconds.
This is a good stretch when you have used your upper body during your conditioning
phase. It can be done and incorporated in every end of a work-out routine as most
movements of the body involve the movements of the shoulders and the arms.
Course Module
55
13. Forearm Stretch

Target Muscles: The forearm stretch focuses on the muscles that extend your forearm
and help move your hands into different positions. Some of the muscle groups that are
stretched in the forearm stretch are known as brachioradialis and flexor digitorum.
The brachioradialis is responsible for the flexion of the forearm; while the flexor
digitorum is responsible for moving your other four fingers.
All of these muscles when moved together help you grasp and hold things throughout
any movement you do either in exercise or daily activities.
These muscle groups also tend to become overused day-in and day-out because of our
regular lifting activities (i.e. carrying our bags, transferring heavy objects). That’s why
incorporating it in a stretch could be beneficial to relieving any discomfort within this
area.
Here are the instructions on how you can properly do this stretch:
a. The initial position of the stretch begins when you
extend your right arm in front of you, with your
wrist bent downward.
b. Hold your right hand with your left hand, with the
left thumb placed on the palm of the right, just like in
the picture.
c. Take an inhale from the initial position, and as you
exhale, keep pushing your hand towards your body.
d. You need to pull back your shoulder and
hyperextend your forearm throughout the stretch so
that you may be able to isolate the movement.
e. Remember that the stretch can only be exaggerated
if you add pressure on the push of your left hand
over your right.
Image Source: Forearm stretch -
f. Do the same thing on your left forearm following the
https://www.davidwolfe.com/34-pictures- same instructions.
muscles-stretching/ g. Hold the stretch for 15 to 30 seconds and do it again
for 2 consecutive sets.
Concentrate on sore muscles

In doing the stretches, always concentrate on the muscles of your body that are sorer
compared to those who are not. This allows more room for relaxation in those body
parts, as well as the proper expulsion of chemicals that have build-up within those
muscles due to exercise.
Course Module
56
14. Lateral Flexion of Neck or Assisted Lateral Neck Flexion

Remember the third rule in doing static stretches? Never forget to stretch your neck.
The last series of stretches are focused on stretching the different parts of the neck.
Simply bringing your neck in different directions is enough of a stretch to relieve that
part of your body.
Assisting the stretch of the neck with the push of a hand can also change the muscle
groups that are targeted throughout the stretch.
Here are some of the simplest stretch that you can do with your neck. The movement is
called lateral flexion:
a. The initial position begins with your head

placed in a neutral position facing front.
b. Take an inhale from the initial position, and
as you exhale simply bend your neck
towards the right while slowly dropping
your right ear on your right shoulder.
c. You’ll feel the stretch on the left part of the
neck, which is the opposite of the
movement.
d. To further exaggerate the stretch, you can
clasp both your hands behind you, then
drop your shoulders as you bring your right
ear closed to your right shoulder.
e. Don’t forget to breathe in and out through
the movements and return to neutral
before proceeding to stretching the left
side.
f. The muscles targeted in this area is known
as the sternocleidomastoid, these are
Image Source: Forearm stretch -
large muscle groups that allow your neck to https://www.davidwolfe.com/34-pictures-
move and rotate into different positions. muscles-stretching/
Active and Passive Stretch

Dynamic stretching is also known as Active Stretching. While Static stretching is also
known as Passive Stretching. Both of which should be incorporated properly in a
training routine.
Course Module
57
If the lateral flexion is not enough, you can assist the stretch further by using the push of
your hand. The same movements are incorporated in the stretch, the only difference is,
the placement of the right hand on top of the head, closed to the right ear.
a. Breathe in from the initial position, and as you exhale,

instead of just flexing your neck to the right, assist the
movement with the push of your right hand.
b. Keep pushing your neck towards the right until your
feel the deep stretch on your sternocleidomastoid.
c. As you push your hand and assist the stretch, try to
drop your left shoulder. Eventually you’ll feel a
stretch at the deeper parts of your neck running
towards the backside.
d. Do the same movements on the other side so that you
can be able to stretch the left muscles of your neck
and upper back.
e. Hold each stretch again with the same intensity, like
the stretches we did a while ago.
Image Source: Neck Flexion - The muscle that’s targeted when you do the left shoulder
https://www.davidwolfe.com/34- drop is the upper muscle of the back known as the
trapezius. Be careful when you do this stretch!
Remember that the neck is the part of the body that has the most sensitive parts
because of its deep connection with the spine.
Did you ever experience a stiff neck? Or do you constantly feel pain along the area of
your neck?
These stretches when done in a controlled manner can actually ease the pain away and
relax those muscles that have become too stiff. Remember to do a pain-free stretch all
the time because if there is pain that means you’re stretching your body in a wrong
manner.
Neck Rotations
Doing neck rotations during a dynamic stretch, increases the range of motion of that
area of your body. Incorporating it as a part of your training also improves your
body’s sense of balance and agility because you can easily perceive with your senses.
Course Module
58
15. Neck Extension and Neck Flexion Stretch

Here are the last few neck stretches that are ideally done opposite of each other, the neck
extension and neck flexion.
Target Muscles: The neck extension, stretches the deep part of the sternocleidomastoid
that is attached to the sternum or the bone in the middle of the rib.
Stretching in this direction aids in relieving the

stresses of the neck during movement.
The stretch is very simple:
a. The initial position starts with your head
in neutral position, with you facing in
front.
b. Take an inhale from the initial position,
and as you exhale, simply tilt your head
backwards and feel the stretch on the
lower sides of your neck.
c. Drop and relax both of your shoulders so
you can feel the stretch further.
d. You can also place both of your hands on
your waist as you do this stretch.
e. Hold the position again for 15 to 30 Image Source: Neck Extension -
seconds and don’t forget to do it for two https://www.davidwolfe.com/34-pictures-
muscles-stretching/
sets.
16. Standing Assisted Neck Flexion

The reverse or the opposite of the neck extension stretch is the standing assisted neck
flexion.
a. The initial position begins with your head in a
neutral position facing front.
b. Clasped your hands and place it directly at the back
of your head.
c. From the initial position, take an inhale, and as you
exhale, push your head downwards.
d. As you continuously push your head downwards,
completely round the muscles of your shoulders and
back.
e. With your feet together, do a slight bend from your
knees as you do the stretch, this is to put emphasis
on some parts of the upper back called the trapezius
muscles.
f. Hold the stretch for 15 to 30 seconds, and do it
Image Source: Neck Extension - twice.
muscles-stretching/
g. Remember to put emphasis on the push of your
hands at the backside of your head.
Course Module
59
The more you assist your head to go downwards, the deeper the stretch is felt within the
surrounding areas of the neck and upper back.
The muscles that are specifically targeted within this area are known as the trapezius
muscles, the levator scapulae, and the two rhomboids called, minor rhomboid and
major rhomboid.
These are groups of muscles that are highlighted in the picture and are responsible for
keeping the integrity of your neck and back muscles intact. Aside from this, these
muscles move the assist in the movement of the shoulders and the scapula.
17. Neck Rotation Stretch

The last neck stretch that you will be doing for
this lesson is called the neck rotation stretch.
Target Muscles: This stretch still places

emphasis on stretching the superficial and
deep upper parts of the sternocleidomastoid.
a. The initial position begins with your head

in neutral position.
b. Place your left palm on top of your right
cheek, then place your right hand just
below your left elbow for support.
c. Inhale from the initial position, and as you
exhale, push your right cheek with your
left palm and rotate your head towards the
left.
d. You’ll feel the stretch on the right side of Image Source: Neck Extension -
your neck and it may seem that the stretch muscles-stretching/
is deeper compared to the regular lateral
flexion.
e. Keep rotating your head to the left by assisting the push with your hand to feel the
stretch further.
f. Again, hold the stretch for 15 to 30 seconds.
g. Don’t forget to go back to neutral before stretching the left side of your neck.
h. Are you ready to rotate and stretch your neck? In 3, 2, 1, begin!
Stretch at the right time

The greatest change in your joints’ ROM occurs between 15-30 seconds, others would
also suggest that a 10-30-second stretch is sufficient in improving your ROM. But,
there is no longer any additional increase in muscle elongation after 2-4 repetitions.
The best thing to do is to stretch at the right duration for you to maximize the
activity. (Page, P. ,PT, PhD, ATC, CSCS, & FACSM, 2012)
Course Module
60
Did you try the following stretches mentioned in this module?
These static stretches not only prevent you from feeling sore but they also aid in relieving
you from stress. There is no actual limit as to how many times a week you are
supposed to stretch. Some experts even suggest that you do it every day.
Image Source: https://www.davidwolfe.com/34-pictures-muscles-stretching/

This is because stretching improves not only the flexibility of the muscles but also the
flexibility of the joints. Having flexible joints and muscles gives you the ability to move with
ease and with great comfort.
This is also the main reason why it should not be missed in your exercise routine. So stop
saying, “I’ll do it later,” rather, start doing and don’t forget to incorporate this exercise
phase in your work-out.
VII. Take Home Tasks

Here are the different Phases of Exercise and the correct order on how you’re supposed
to do it in every training program. Hopefully, you have remembered this lesson very
clearly and incorporate them in your structured program.
Towards the end of this lesson, there is a body-weight training activity that you can do.
This way you’d know how it feels to work-out correctly.
Course Module
61
Take a video!
1. Take video of yourself performing the correct warm-up routine shown in the
earlier part of the module (or the picture below).
2. Perform the correct warm-up routine and ask someone to take a video of you
doing the activity.
3. Upload the video online and submit it as a requirement for this course.
4. The video that you will upload will be equivalent to 20 points and will be added
to your overall score for this course.
Also, a download copy of the circuit training program today is included in this lesson, feel
free to use it as your guide when you perform the exercises.
Course Module
62
Here’s a screen-shot of the structure of the program for this lesson:
You can use it also as your guide when you perform the take-home video task assigned to
you for this module.
Conclusion
Did you see the importance of using a correct training routine in your work-outs?
As you go about a fit lifestyle, these Phases of Exercise will always be your backbone to help
support you in making a correct program for yourself.
Hopefully, this lesson served as a complete eye-opener of how important each of the Phases
of Exercises are and their roles in your training program.
Please do remember that in any exercise, there are

no shortcuts!
Skipping any parts of the Phases of Exercise would

mean that the program is less beneficial and highly
injurious for you.
Always remember to not skip any part of these

Phases of Exercise, as it will be crucial in
Image Source: No Shortcuts -
determining the effectiveness of your training http://www.tdlfitness.com/single-
program in the long run. post/2016/11/17/Exposing-the-Fitness-
and-Diet-Shortcuts
Course Module
63
Glossary
Abdominal muscles – muscles that are found on the walls of the abdomen; collective name
for the muscle groups it contains which are rectus abdominis, external obliques,
internal obliques, and transversus abdominis.
Active Stretch – also known as Dynamic Stretch.
Body Weight Circuit Training – a type of Circuit Training that incorporates only the use
of body weight as the main load.
Brachioradialis – muscle located at the arms; responsible for flexion of the arms.
Calisthenics – a type of gymnastic exercise that helps in the development of bodily fitness,
and grace of movement.
Circuit Training – a type of activity consisting of several exercises (6-10 kind) arranged in
stations; activity that targets the lower body, upper body, & core; allows the improvements
of CV endurance, muscular endurance, & strength.
Compound Exercises – exercises that use several muscle groups at the same time.
Deltoids – muscles of the shoulders.
Dynamic Stretch – the opposite of static stretch; a type of stretch where joints are
stretched while in movement.
Exercise – a type of physical activity that requires planned, structured, and repetitive
bodily movements with the objective of improving one’s physical fitness.
F.I.T.T. Principle – the most basic principle in exercise is known as the F.I.T.T. principle. F
stands for, frequency, I stands for, intensity, T stands for, time, and the other T stands for,
the type of exercise; serve as backbone of a well-structured training program.
Flexor Digitorum – muscle located at the forearms; responsible for flexion of the hands
and fingers.
Gluteus Maximus – largest muscle of the buttocks responsible for assisting the muscles of
the lower limbs in its movements.
Gluteus Minimus – smaller and deeper muscle of the buttocks; located beneath the
Gluteus Maximus; assists in the movements of the lowers limbs.
Hamstrings – muscles that are found at the back of the thighs that allow flexion of the
lower limbs; collective name for the muscle groups it contains which are biceps femoris,
semimembranosus, & semitendinosus.
Course Module
64
High-intensity Exercise – exercises that are equal to or greater than 70% of Maximal
Heart Rate; examples of activity include, jog and sprint, burpees, and plyometrics.
High-Intensity Interval Training (HITT) – a type of training that alternates high-intensity

exercise with low intensity exercise;
Jogging in place – a period of light-intensity exercise where a person jogs in a stationary

position; an example of a warm-up activity.
Jumping Jacks – a calisthenic movement done from a standing position; an example of a

warm-up activity.
Lateral movements – movements done on planes that are on the right side or left side.
Levator Scapulae – muscles located at the back of the body that responsible for the
movement of the shoulder and scapula.
Low-intensity Exercise – exercises that are about 40-54% of the Maximal Heart Rate
(MHR); exercises that are not too energy-demanding and strenuous; examples include,
walking, stretching, pilates, and yoga.
Maximal Heart Rate (MHR) – the age-related number of beats per minute a heart does
when it is at work during maximum effort; old formula – 220 – age = MHR; new formula –
208 – (.7 X age) = MHR.
Moderate-intensity Exercise – exercises that are about 55-69% of Maximal Heart

Rate (MHR); examples include, swimming laps, aerobic dancing, jumping rope, among
others.
Passive Stretch – also known as Static Stretch; can be done with the help of a partner or
individually.
Phases of Exercise – a step-by-step process followed in an exercise routine that helps

individuals reap the maximum benefits of exercise; composed of 5 different phases which
are: warm-up, dynamic stretches, main-set, cool-down, & static stretches.
Pectoralis Major – big muscles located on the anterior part or surface of the chest.
Pectoralis Minor – smaller muscles located on the posterior part of the chest, right behind
the Pectoralis Major.
Quadriceps – muscles that are found at the front of the thighs that allow extension of the
lower limbs; collective name for the 4 muscle groups it contains which are, rectus femoris,
vastus lateralis, vastus medialis, and vastus intermedius; one of the biggest muscle
groups in the body.
Course Module
65
Range of Motion – ability of bones, muscles, and joints to move at certain degrees or
angles.
Rhomboid Major – large muscles located at the upper back near the Rhomboid minor;
assists in the movement of the scapula and the shoulders.
Rhomboid Minor – smaller muscles located at the upper back near the Rhomboid Major;
assists in the movement of the scapula and the shoulders.
Scapula – bone that is attached at the backside of the ribs; it is also attached to the
shoulder joint and the clavicle of the body responsible for moving the arms in different
directions.
Squat – a lower-limb compound exercise that can done using body weight or resistance
equipment; an example of a warm-up activity ideally done before strength training
activities.
Static Stretch – a type of stretch were joints are pulled and stretched in a fixed point.
Steady-state Training (SST) –are work-out routines that aim to maintain a consistent
speed, intensity, and work-rate throughout your activity; type of exercise that is at a low to
moderate intensity done at an extended period of time.
Sternocleidomastoid – one of the muscles of the neck.
Strength Training – this is where you lift with a maximal load, but you will only do it with
minimum repetitions and sets.
Trapezius – long strap muscle located at the back of the body.
Warm-up – a period of lighter exercise preceding the conditioning phase of an exercise

bout, and should last for five to ten minutes for most healthy adults (ACE); an activity done
at the beginning of an exercise routine with the goal of raising the body’s core temperature
and increasing the capacity of muscles to perform contractions and relaxations during
activity/ies.
References and Supplementary Materials

Books and Journals
• Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). ACE personal trainer manual: The
ultimate resource for fitness professionals (4th ed.). San Diego, CA: American Council on
Exercise.
Course Module
66
• Corbin, C.B., Welk, G.J., Lindsey R., & Corbin, W.R. (2004). Concepts of fitness & wellness:
A comprehensive lifestyle approach (5th ed.). New York:McGraw-Hill Companies, Inc.
• Netter, F.H., MD. (2014). Atlas of Human Anatomy (6th Edition). John F. Kennedy Blvd.,
Philadelphia: Saunders Elsevier.
• Fahey, T.D., Insel, P.M., & Roth, W.T. (2007). Fit & well: Core concepts and labs in physical
fitness and wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
Online Supplementary Reading Materials

• Wolfe, D. (n.d.). 34 Pictures That Show You Exactly What Muscles You’re Stretching.
RETRIEVED from https://www.davidwolfe.com/34-pictures-muscles-stretching/ on
July 1, 2016.
• Simic, L., Sarabon, N., & Markovic G. PubMed: Does pre-exercise static stretching inhibit
maximal muscular performance? A meta-analytical review RETRIEVED from
https://www.ncbi.nlm.nih.gov/pubmed/22316148 on July 1, 2016.
• The Weight Watchers Research Department. (n.d.). Exercise Intensity Levels: How to
measure exercise intensity. RETRIEVED from
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=20971 on
August 30, 2017.
• BrianMac. (n.d.). Warm-up & cool-down. RETRIEVED from
https://www.brianmac.co.uk/warmup.htm on August 30, 2017.
• Samson, M., Button, D.C., Chaouachi, A., & Behm D.G. (June 1, 2012). Journal of Sports
Science & Medicine: Effects of dynamic and static stretching with general and activity
specific warm-up protocols. RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737866/ on August 30, 2017.
• American Council on Exercise. (January 28, 2009). Warm-up to work-out. RETRIEVED
from https://www.acefitness.org/education-and-
resources/lifestyle/blog/6665/warm-up-to-work-out on August 30, 2017.
• O’Sullivan, K., Murray, E., & Sainsbury, D. (April 16, 2009). BioMed Central: the effect of
warm-up, static stretching, and dynamic stretching on hamstring flexibility in
previously injured subjects. RETRIEVED from on
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2679703/ August 30, 2017.
• Tomaras, E.K., & MacIntosh, B.R. (July 1, 2011). Journal of Applied Physiology: Less is
more: standard warm-up causes fatigue and les warm-up permits greater cycling
output. RETRIEVED from https://www.ncbi.nlm.nih.gov/pubmed/21551012 and
http://jap.physiology.org/content/111/1/228.long on August 30, 2017.
• Gaesser, G.A., & Angadi, S.A. (December 1, 2011). High-intensity interval training for
health and fitness: can less be more? RETRIEVED from
http://jap.physiology.org/content/111/6/1540 on August 30, 2017.
• Page, P. ,PT, PhD, ATC, CSCS, & FACSM. (February, 2012). International Journal of
Sports Physical Therapy: Current concepts in muscle stretching for exercise and
rehabilitation. RETRIEVED from
Course Module
67
• Gergly, JC. (April 27, 2013). PubMed: Acute Effect of Passive Stretching on Lower Body
Strength in Moderately Trained Men. RETRIEVED from
https://www.ncbi.nlm.nih.gov/pubmed/22692125 on July 1, 2016.
• Mayorga-Vega, D., Viciana, J., & Cocca, A. (July 5, 2013). Journal of Human Kinetics:
Effects of a circuit training program on muscular and cardiovascular endurance and
their maintenance in schoolchildren. RETRIEVED from
• Crockford, J.C. (January 9, 2014). ACE Fitness: Five Reasons You Shouldn’t Skip Your
Cool-Down RETRIEVED from https://www.acefitness.org/acefit/healthy-living-
article/59/3683/five-reasons-you-shouldn-t-skip-your-cool/ on July 1, 2016.
• McCall, P. (May 4, 2015). 5 reasons movement preparation is an effective warm-up
strategy RETRIEVED from on https://www.acefitness.org/education-and-
resources/professional/expert-articles/5404/5-reasons-movement-preparation-is-an-
effective-warm-up-strategy August 30, 2017.
• Tse, A.C.Y., Wong, T.W.L., & Lee, P.H. (October 20, 2015). Effect of low-intensity exercise
on physical and cognitive health in older adults: A systematic review. RETRIEVED from
• Hindle, K.B., Whitcomb, T.J., Briggs, W.O., & Hong, J. (April 3, 2012). Journal of Human
Kinetics: Proprioceptive Neuromuscular Function (PNF): Its mechanisms and effects on
range of motion and muscular function. RETRIEVED from
Online Instructional Videos
• Follow online video tutorials uploaded alongside this module
• The Fitness Blender. (April 2, 2013). Quick Warm-up Cardio Work-out – Fitness
Blender Warm-up Work-out Routine. RETRIEVED from
https://www.youtube.com/watch?v=ERdZqyorGfk on July 1, 2016.
• Debell, R., MD. (August 23, 2015). The Movement Fix: The 5-minute Dynamic Warm-
up for Running. RETRIEVED from https://www.youtube.com/watch?v=dB5W4LZf0JU
on July 1, 2016
Course Module

Phases of Exercise

Transféré par

Informations du document

Description originale:

Copyright

Formats disponibles

Partager ce document

Partager ou intégrer le document

Options de partage

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ?

Droits d'auteur :

Formats disponibles

Phases of Exercise

Transféré par

Droits d'auteur :

Formats disponibles

PE 101 – Foundations of Physical Fitness

Module 12 Phases of Exercise

In this module, you should be able to determine the different structures of a

Of course, this module would entail you to perform

The photos and videos that you will upload will be a

Realizing how important each phase of exercise is

I. Development – Phases of Exercise

III. Phase 2: Dynamic Stretches

I. Development – Phases of Exercise

Exercise and aging

B. Evolving Exercise Phases

Flexibility exercises such as stretching now became an integral part of training

C. Modern Exercise Phases

Complete 20-minute Work-Out!

II. Phase 1: Warm-up

What is a Warm-up anyway?

According to the American Council on Exercise, a warm-up by definition is:

Think of a car. Do you have it in your head right now?

Ever wondered why drivers don’t automatically move

The reason for this is simple, the car’s fuel and

This concept is actually the same with your

Without a warm-up, what do you think could happen to your body?

Dynamic Warm-ups or Movement Preparation

B. Warm-up Activities – Intensity & Duration

Did you know?

Other important tips!

Lastly, throughout the whole movements, your abdominals should be well

C. Complete Warm-up Activity Sample

Perform your own demo!

D. Online Warm-up Routines

Image Source: Screen Shot - https://www.youtube.com/watch?v=dB5W4LZf0JU

It is a dynamic or moving warm-up routine that explores the science or biomechanics of

2. Quick Warm-Up Cardio Workout by Fitness Blender

III. Phase 2: Dynamic Stretches

Do you habitually stretch your body before any

Did you know?

B. Static vs. Dynamic Stretches

Dynamic in exercise means “movement,” while static, means “fixed.”

Engage your core

C. Warm-up & Principle of Specificity

Remember the Principle of Specificity discussed in the previous lesson?

Static Stretches in some sports

Lastly, don’t go too fancy!

Keep it simple, move what needs to be moved,

Search for it!

A. Functions & Importance – Conditioning Phase

B. Steady-State Training vs. High-Intensity Interval Training (HITT)

If you want to improve on your cardiorespiratory fitness, meaning, you want to

Example of a steady-state training is preparing for a long-distance run, swim, or cycling.

HITT is very beneficial to your health

Copy & Experiment

Circuit Training for all ages

D. Circuit Training – Advantages & Variations

1. changing the time or duration of the exercise stations.

2. reversing the order of your exercises.

3. incorporating or adding more complicated exercises.

A. Cool-down – Functions & Importance

Your body also needs enough time to slow-down

Therefore, incorporating cool-down as an exercise

If your exercise is at a high-intensity, a longer cooling-down phase must be done,

Cooling Down & the Muscles

What does this mean?

If you jogged for 30-minutes, your cool-down