Republic of the Philippines

City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

Physical Fitness
Learner’s Module 4
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

4 Elements of Workout
I. Introduction
This module is designed to explore knowledge about the elements of workout which help
to understand on proper ways before engaging in any workout.

According to the Center for Disease Control and Prevention, staying active can help you to
maintain weight, reduce stress, and risk for diseases. However, to get what is fit or best for
you. You need a well-rounded program that includes the elements of fitness with
preparatory and recovery that will help you achieve a total body workout.

Some of us misinterpret the word “working out or workout” which means to the gym, lifting
weights and so on. But workout means exercise or practice to improve one’s fitness with or
without equipment because staying fit and active is most essential in our life by knowing
and understanding the elements of workout.

There are key of Elements of Workout that you need to understand. It is necessary and must
include in your fitness plan or workout.

II. Objectives
 identify elements of workout
 differentiate warm-up, conditioning and cool down exercises
 familiarize different exercises
 demonstrate and perform understanding of exercises
 value the importance of elements of workout

III. Topics and Key Concepts

Elements of Workout

A. Warm-up is a preparation of the body and mind for strenuous activity by

increasing the body’s core temperature and increasing both your heart and respiratory
rte.
Every strength training workout should be proceeded by a warm-up and stretching
session (see warm-up section of this manual). The warm-up should take a minimum of
5 minutes and the athlete should break a sweat
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

The four key components that should be included to ensure an effective and complete warm up
are:
1. General warm up
The general warm up should consist of a light physical activity, like walking, jogging, easy
swimming, stationary bike riding, skipping or easy aerobics. Both the intensity and duration of the
general warm up (or how hard and how long), should be governed by the fitness level of the
participating athlete. Although a correct general warm up for the average person should take
about five to ten minutes and result in a light sweat.

You may watch the link for more information about general warm up.
https://www.youtube.com/watch?v=G7s5cHdSkHs

2. Static stretching
(Short-hold static stretching of 10 – 15 seconds)
This is a very safe and effective form of basic stretching. There is a limited threat of injury and it
is extremely beneficial for overall flexibility. During this part of the warm up, static stretching
should include all the major muscle groups, and this entire part should last for about five to ten
minutes.

Recent studies have shown that static stretching may have an adverse effect on muscle contraction
speed and therefore impair performance of athletes involved in sports requiring high levels of
power and speed. It is for this reason that static stretching is conducted early in the warm-up
procedure and is always followed by sports specific drills and dynamic stretching.
You may watch the link for more information about Static Stretching.
https://www.youtube.com/watch?v=PWGcE5NM3IA

3. Sport specific warm up

In this part, the athlete is specifically preparing their body for the demands of their particular sport.
During this part of the warm up, more vigorous activity should be employed. Activities should
reflect the type of movements and actions that will be required during the sporting event,
including sports specific drills and technical drills.
You may watch the link for more information about Sport Specific warm-up.
https://www.youtube.com/watch?v=INDEd3HPjhw

4. Dynamic stretching
A correct warm up should finish with a series of dynamic stretches. However, this form of
stretching carries with it an increased risk of injury if used incorrectly. Dynamic stretching is most
effective after a moderate to high level of general flexibility has been established.
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

If you’ve never done any dynamic stretching before, please seek instruction and guidance from a
professional sports coach or trainer before attempting dynamic stretching.

It is also important to keep the dynamic stretches specific to the athlete’s particular sport. This
is the final part of the warm up and should result in the athlete reaching a physical and mental
peak. At this point the athlete is most prepared for the rigors of their sport or activity.

You may watch the link for more information about Dynamic Stretching
https://www.youtube.com/watch?v=Y86LgXVW0_Y

Warm-up aims to:

 increases blood flow to the muscles, which enhances the delivery of oxygen and
nutrients;
 warms muscles, which promotes the energy-releasing reactions used during exercise and
makes the muscles more supple;
 prepares muscles for stretching;
 prepares heart for an increase in activity;
 prepares mentally for the upcoming exercise;
 primes nerve-to-muscle pathways to be ready for exercise; and
 prevents unnecessary stress and fatigue being placed on muscles and heart, which can
occur if exercise strenuously without a warm-up.

Warm-Up Exercises
Exercise Procedure
1. Neck Rotation 1. Begin with your head straight and
looking forward.
2. Gently tilt your head to the right and
start rolling it back.
3. Keep rolling your head to the left and
then down.
4. Bring your head up to the starting
position and repeat in the opposite
direction.
2. Arm Circling 1. Standing position, extend your arms
out to the sides parallel to the floor,
keeping your palms facing down.
2. Keeping your arms straight and
rotate them in forward circles. You
should feel your shoulders loosening
up as you go.
3. Continue the circular motion for
eight reps.
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

4. Repeat to the opposite direction.

(8cts. Forward and 8cts. Backward)
3. Shoulder Rotation 1. Stand straight with your arms by your
side and with your feet shoulder-with
apart.
2. Slowly rotate your shoulders
forward, making big circles.
3. Repeat to the opposite direction.
(8cts. Forward and 8cts. Backward)
4. Hip Rotation 1. Stand straight with your feet a little
wider than shoulder-width apart.
2. Bend the knees slightly and place
your hands on the hips.
3. Slowly rotate your hips, making big
circles.
4. Complete a set in one direction 8cts.
and then switch to the opposite
direction 8cts.
5. Knee Rotation 1. Stand straight with your feet together
and your knees bent.
2. Place your hands on the knees and
slowly rotate them making small
circles.
3. Complete a set in one direction 8cts.
and then switch to the opposite
direction 8cts.
6. Jumping Jack 1. stand with your feet hip apart, with
arms at your side.
2. Simultaneously raise your arms out
to the sides and over your head, and
jump your feet out so it slightly more
than shoulder-with apart.
3. Without pausing, quickly reverse the
movement.
4. Repeat for 30 to 60 seconds.
7. Squat to Raised Heel 1. Stand with your heels wider and
shoulder-distance apart, then return
your toes open slightly.
2. Bend your knees, reach your hips
back, and lower down into a squat.
Drop your arms down in between
your legs.
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

3. Then, drive in into your heels to stand

up, as you circle your arms out to the
side.
4. At the top, lift your arms straight up
and lift onto your toes.
5. Continue for 8-16 counts.
8. Ankle Circles 1. Stand upright with your feet hip
width apart and your arms by your
sides.
2. Shift your weight to the right leg and
point your left toes down into the
ground.
3. Start rotating your left foot, making
small circles with your ankles.
4. Repeat the exercise with your right
foot.
9. Triceps 1. Stand with your feet slightly wider
than shoulder-width.
2. Slide your right hand up, over your
head and down the middle of your
spine.
3. Push gently on your right elbow with
your left hand.
4. Repeat on the other side
10. Jog in Place 1. Stand straight with your feet
shoulder-width apart and face
forward, opening up your chest.
2. Start pulling your knees up, and
slowly land on the balls of your feet.
3. Continue in 30 seconds to 60
seconds.

B. Conditioning exercises target your whole body, using lots of different muscles
to strengthen, shape, and tone your body. They may combine several types of
exercise, such as flexibility, strength, and resistance training.

It aims to:
 improves general health
 helps build long-term lifestyle changes
 improves sporting performances
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

 builds healthy bones

 help prevent injury
 improves overall posture
 raises metabolism
 improve balance
 prevents obesity
 improve balance

https://www.youtube.com/watch?v=5Dzx6kKrsYw

Body Conditioning Exercises

Exercise Procedure
1.Squat Jump 1. Stand with your feet slightly wider
than shoulder-width.
2. Slowly lower down into a squat
position.
3. Engage your core and lower body as
you jump explosively, extending your
arms overhead.
4. Lower back down to the squat
position as soon as you land.
5. Do 2 to 4 sets of 10 to 15 repetitions.
2. Lateral Lunges 1. Stand with your feet shoulders-with
apart.
2. Press firmly into your right foot as
you take a big step to the side with
your left foot.
3. Slowly lower your hips down and
bend your left leg, keeping right leg
straight.
4. Raised back up to standing and step
your left foot back to the starting
position.
5. Repeat to the opposite side and 8-16
counts each side.
3. Lateral Side Jump 1. Start on standing position with feet
close together, toes pointed forward.
2. Squat slightly and push through heels
to jump about two feet sideways.
3. Land softly and sink back into squat,
then jump back to the opposite side.
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

4. Continue alternating for 30 seconds.

(2 to 4 sets)
4. Mountain Climbers 1. Begin in a high plank.
2. Keep your spine straight as you
engage your core and draw in your
right knee toward your chest.
3. Extend your right leg back to the
starting position.
4. Repeat alternately in 30 seconds with
2 to 4 set.
5. Squat Thruster 1. Stand with feet slightly wider than
shoulder-width apart.
2. Lower into squat until thighs are
parallel to the floor and place palms
on the floor and jump feet straight
back.
3. Jump feet back up to palms, then
drive through heels to return to stand.
4. Repeat for 30 to 60 seconds (2-4 sets)
6. Inch Worm 1. Stand up tall with the legs straight
and fingertips touching the floor.
2. Keeping the legs straight, slowly
lower your torso toward the floor,
then walk the hands forward.
3. Once in a push-up position, start
taking tiny steps until your feet meet
the hands.
4. Repeat for 30 to 60 seconds (2-4 sets)
7. Push-Up to Side Plank 1. Perform a push-up and, as you come
back up to the starting position, roll
onto the side of your left foot as you
raise your right arms straight up from
your shoulder.
2. Keep the core engaged and hips high.
Return your hand in the air to the
ground to perform a push-up.
3. Repeat by rolling onto the side of
right foot, raising your left arm to the
sky.
4. Repeat the opposite side. (30 to 60
second and 2-4 sets)
8. Star Jump 1. Bend your knees and squat down.
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

2. Your knuckles should brush the

ground, your knees should be in line
with your toes and your bottom
parallel to the floor.
3. Jump as high into the air as you can
in one explosive movement.
4. Extend your arms and legs to the
sides as you jump to make a star.
Bend your knees as you land.
5. Repeat for 30 to 60 seconds. (2-4
sets)
9. Plank to low squat 1. Begin in a plank position.
2. Jump your feet to the outside of your
hands, coming into a deep squat
while keeping your hands on the
floor.
3. Quickly jump back to plank.
4. Repeat in quick succession. 30 to 60
second and 2-4 sets)
10. Superman 1. Lay face down on a mat or flat
surface with arms outstretch.
2. Keep your hands and arms straight
throughout the exercise.
3. Raised your hand and legs 4-5 inches
off the ground.
4. Hold for 5 seconds, then return to the
starting position.

C. Cool Down exercises are defined as light exercise that helps your body transition
from working hard to resting. This can be an important part of your exercise for many
reasons.

A few reasons include:

 Helps heart rate and breathing to return towards resting levels gradually;
 helps avoid fainting or dizziness, which can result from blood pooling in the large
muscles of the legs when vigorous activity is stopped suddenly;
 helps to remove metabolites (intermediate substances formed during metabolism) from
muscles, such as lactic acid, which can build up during vigorous activity (lactic acid is
most effectively removed by gentle exercise rather than stopping suddenly); and
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

 helps prepare muscles for the next exercise session, whether it's the next day or in a few
days' time.

https://www.youtube.com/watch?v=5oj9-4ZQes4

Cool Down Exercises

Exercise Procedure
1. Upper Body Stretch 1. From standing position or seated
position, interlace your fingers
and press your palms up toward
the ceiling.
2. Draw your hands up and back as
far as you can while maintaining a
straight spine.
3. Place your left arm in front of your
right and turn your palms to face
each other, stretching your hands
up and back.
4. Repeat on the opposite sides.
2. Standing Quadriceps Stretch 1. From standing position, bend your
right knee to bring your heel
toward your buttock.
2. Hold your ankle with one or both
hands.
3. Keep your knees in alignment next
to each other, and don’t pull your
knee out to the side.
4. Hold this position for 30 seconds.
Repeat the procedure on the
opposite side.
3. Standing Forward Bend 1. From a standing position, slowly
hinge at your hips to bend forward.
2. Lengthen your spine, and allow
your head to fall heavy toward the
floor, keeping a slight bend in your
knees.
3. Place your hands on the floor, hold
opposite elbow in front of or
behind your thighs, or interlace
https://www.healthline.com/health/exercise- your hands behind your back
fitness/cooldown-exercises 4. Hold this position for 30 seconds.
4. Seated Forward Bend 1. Sit with your legs extended in front
of you.
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

2. Lift your arms.

3. Hinge at your hips to fold forward.
4. Place your hands on your legs or
the floor.
5. Hold this position for up to 1
minute.
5. Head-to-Knee Forward Bend 1. While seated, extend your right
leg and press your left foot into
your right thigh.
2. Align your breastbone with the
inside of your right leg as you
raise your arms overhead.
3. Hinge at your hips to fold forward,
placing your hands on your body
or the floor.
4. Hold this position for up to I
minute and repeat on the opposite
side.
6. Child’ Pose 1. From tabletop position, sink back
to sit on your heels, reaching your
arms forward or alongside your
body.
2. Allow your chest to fall heavy into
your thighs, breathing deeply.
3. Rest your forehead on the floor.
4. Hold this position for 1 minute.
https://www.self.com/gallery/stretches-to-
relieve-tight-shoulders
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

Downward-Facing Dog 1. Start on your hands and knees,

with your hands stacked under
your shoulders and knees under
your hips.
2. Spread your hands wide and press
your index finger and thumb into
your mat.
3. Lift your tailbone and press your
butt up and back, drawing your
hips toward the ceiling. Straighten
your legs as best as you can and
https://www.yogajournal.com/lifestyle/for- press your heels gently toward the
the-guys floor.
4. Your head should be relaxed
between your arms, facing your
knees. Your back should be flat.
5. Hold for at least 30 seconds.

8. Knee-to-Chest Pose 1. Lie on your back with your left leg

bent or extended.
2. Draw your right knee toward your
chest, interlacing your fingers
around the front of your shin.
3. Hold this position for up to I
minute.
4. Repeat on the opposite side.
https://www.yogajournal.com/practice/20-
minute-sequence-ease-back-pain
9. Side Bench Stretch 1. Start tall with feet hip-width apart
and place right hand or right hip.
2. Lift left hand overhead and lean to
the right, feel the stretch alongside
the left side of your body.
3. Resist bouncing, rather just hold
the stretch still and exhale to go
deeper. Try to leave directly to the
side, do not lean forward or
https://www.self.com/story/7-move-full- backward.
body-cool-down 4. Hold for 30 seconds each side.
10. Cross-Body Shoulder Stretch 1. From standing position or sitting
tall, grab one arm above your
elbow with your opposite hand,
and pull it across your body
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

toward your chest until you feel a

stretch in your shoulder.
2. Make sure to keep your elbow
below shoulder height.
3. Hold for at least 30 seconds
4. Repeat on the other side.

https://www.self.com/gallery/stretches-to-
relieve-tight-shoulders

IV. Learning
 PPT Presentation
 Offline Lessons/Reading Materials Copies
 Online Source:
https://www.self.com/story/7-move-full-body-cool-down
https://www.healthline.com/health/exercise-fitness/cooldown-exercises
https://www.self.com/gallery/stretches-to-relieve-tight-shoulders
https://www.activekids.com/fitness/articles/full-body-conditioning-exercises-for-
kids/slide-2-
https://www.healthline.com/health/exercise-fitness/body-conditioning-
http://blog.anytimefitness.com/properly-cool-down-workout/
https://www.mydr.com.au/sports-fitness/warming-up-and-cooling-down-for-
exercise

V. Learning Tasks

ACTIVITY: I CAN DO IT!

In this activity you will execute or demonstrates some exercises listed on the module.

Instruction: Choose 5 warm up exercises, 5 conditioning exercises, and 5 cool down

exercises. You will execute and demonstrate all exercises you’ve chosen.

Note: Make a documentation of the execution of each exercise (pictures)

Warm Up Exercises
Name of Exercise Picture
1.
2.
3.
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

4.
5.
Conditioning Exercises
Name of Exercise Picture
1.
2.
3.
4.
5.
Cool Down Exercises
Name of Exercise Picture
1.
2.
3.
4.
5.

I. References
Amy Eisinger, M.A., C.P.T.- 7-Move Full-Body Cool-Down retrieved from
https://www.self.com/story/7-move-full-body-cool-down -April 25, 2018
Amy Marturana Winderl, C.P.T. - 12 Stretches to get Rid of Shoulder Tension retrieved from
https://www.self.com/gallery/stretches-to-relieve-tight-shoulders-December 27,2018
Angela Bekkala- Full-Body Conditioning Exercises for Kids retrieved from
https://www.activekids.com/fitness/articles/full-body-conditioning-exercises-for-kids/slide-2-
Emily Cronkleton, Angela M. Bell, MD, FACP- 16 Cooldown Exercises You Can Do After Any
Workout retrieved from https://www.healthline.com/health/exercise-fitness/cooldown-exercises-
December 12, 2019
Emily Cronkleton, Daniel Dubnis, M.S., NASM-CPT, NASE level II-CSS- How to do Body
Conditioning Exercises retrieved from https://www.healthline.com/health/exercise-fitness/body-
conditioning- December 17, 2019
Shannon Fable- How to Properly Cool Down After a Workout retrieved from
http://blog.anytimefitness.com/properly-cool-down-workout/- October 1, 2019
Taylor, K. Sheppard, J. Lee, H. Plummer, N. (2009). Negative effect of static stretching restored
when combined with a sport specific warm-up component. Journal of Science and Medicine in Sport,
12(6):657-61.
 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

No Author-MyDr.com.Au- Woods K, Bishop P, Jones E. Warm-up and stretching in the

prevention of muscular injury. Sports Medicine 2007; 37(12):1089-99 Bishop D. Warm up II:
performance changes following active warm up and how to structure the warm up. Sports Medicine
2003; 33(7): 483-98 retrieved from https://www.mydr.com.au/sports-fitness/warming-up-and-
cooling-down-for-exercise