Physical Education Module PDF

PHYSICAL EDUCATION MODULE Exercise Session An exercise session has three components: warm-up, exercise load, and cooldown. The exercise load is the programmed activity that would elicit beneficial adaptations when performed regularly. A warm-up is essential...

PHYSICAL EDUCATION MODULE Exercise Session An exercise session has three components: warm-up, exercise load, and cooldown. The exercise load is the programmed activity that would elicit beneficial adaptations when performed regularly. A warm-up is essential prior to the actual workload as it prepares the body for more strenuous activity. It increases blood flow to the working muscles without an abrupt increase in lactic acid accumulation. Lastly, a good warm-up prepares the heart, muscles, and joints for the succeeding activity by increasing the transmission rate of nerve impulses and decreasing joint stiffness. The warm-up starts with general multi-joint movements such as jogging or skipping to increase overall body temperature. It is followed by dynamic stretching exercises to activate the neuromuscular units and improve coordination and proprioception. It is believed that enhanced proprioception improves performance and reduces the incidence of injuries. The last part of the warm-up is a series of specific movements that mimic the actual activity. Movements are practiced at a slower speed to ensure that the intensity of the warm-up is not strenuous. Focus on the movement pattern because the warm-up is both a physical and mental preparation. Flexibility Flexibility exercises increase the range of motion by lengthening the muscle and tendons surrounding the joint. Dynamic Stretches Dynamic stretches are flexibility exercises that emphasize on the active range of motion and are performed without holding the joint for a period of time. Dynamic stretches are better performed during warm- ups because the movement keeps the muscles warm. ex. Inch-worm, twisting lunge walk, spiderman crawl Static Stretches. Static stretches are exercises that hold the joint in a stationary position for 10 to 30 seconds. Static stretching lowers muscle temperature because the exercises are stationary. Cooldown Recovery is just as important as the workload because, during this period, the body starts to make microscopic changes essential for adaptation. Recovery starts at the cooldown. A well-planned cooldown can quickly clear the by-products of muscle contraction as well as replenish the energy and oxygen stores used during the workout. It is important to allot time for this part of the training session. The cooldown bridges the period between workout and rest. This transition is important to deter the pooling of blood in the lower extremities. A good cooldown routine takes around 10 minutes. The routine should include performing a multi-joint activity that is low in intensity (i.e., slow jog) for a period of five minutes. A series of static stretches should also be part of the cooldown routine to release muscle tension and help the muscles relax. A cooldown should be a physical and mental routine. There is less tension in the muscles when the mind is relaxed. Form of Exercise Training The primary source of energy during Aerobic Exercise The body will use both fat and carbohydrates as a source of energy every time.In some cases (e.g., marathon, starvation), it will use protein as a source of energy. The predominant energy source during exercise primarily depends on exercise intensity. The energy demand during exercise is significantly higher than when the body is at rest, which means more carbohydrates and fat will be used. There are situations wherein fat is the predominant source of energy, while carbohydrates are preferred in other situations. These energy substrates will be converted to adenosine triphosphate (ATP) through different chemical processes. Fat is utilized when there are less available carbohydrates for the working muscles. Glucose (carbohydrate) is the preferred energy source of the brain and other vital organs. Creatine Phosphate Creatine phosphate is a compound similar to ATP and is called a phosphagen system because it contains energy in its chemical bond. Once the phosphagen bond is broken, the resulting energy is used to synthesize ATP. The predominant energy system or energy substrate depends on several factors such as substrate availability, exercise intensity, and exercise. Energy System Intensity Duration Example Phosphagen vigorous