Republic of the Philippines

Bulacan State
University COLLEGE
OF EDUCATION
City of Malolos, Bulacan
Tel. No. (044) 919-7800 to 99
local 1074

BASIC STRETCHING

AND

WARMP UP EXERCISES

PATRICIA JANE J LIM II

Demonstration Teaching

December 2021
 I. Objectives

At the end of the lesson, the students are expected to:

1. Describe the different basic stretching and warm up exercises used before any physical

activities

2. Identify the importance and purpose of doing warm up before engaging in any physical

activities.

3. Demonstrate and apply correct warm up exercises to minimize the risk of injuries.

II. Subject Matter

Topic: Active Recreation

Subtopic: Basic stretching and warm up exercises

References: Physical Education 10 Quarter II - Module 1 Active Recreation: My Warm Body (PE10PF-

IIch-45), Spotebi Fitness & Nutrition Exercise Guide

Value: Know the different basic stretching and warm up exercises

Materials: TV, smartphone

III. Procedure

A. Daily Routine
1. Opening Prayer
Ask the class president to lead the prayer.
2. Greetings
(Classroom management)
3. Checking of Attendance
Ask the class secretary to check and report the attendance of the entire class.

B. Review of the Past Lesson

Task: Fill in the missing letters in the box to come up with a complete
word/phrase.

1. The way in which individual lives; It is what we call individual interest,

opinion, and behavior.
 I F S E
2. Patterns of behavior with regards to eating like choosing available food,
preparing it, deciding where to eat, which rules to follow, and who to dine with.
A N G H B S

3. A kind of disease that involve heart and blood vessels. Ex. Heart attack
C R D V U R

4. A disease in which your blood sugar levels are too high.

D A B S

5. A common measure of weight status in adults.

B Y S
I D E

C. Motivation

Task: Simon Says! In this activity, the teacher will be the Simon of the game.
The teacher will tell the students what they must do. However, students must only obey
commands that begin with the words “Simon Says.” But, if the teacher does not begin
with that and you do it anyway, you’re out of the game.

Simon says…
Stand up straight
Jog in place for 10 seconds
Hop on your left foot 5 times
Hop on your right foot 5 times
Do 10 arm circles
Do 10 jumping jacks
Sit down
Reach behind you and try and hold your right leg with your left hand without falling over
Reach behind you and try and hold your left leg with your right hand without falling over
Hold your breath for 5 seconds
Clap your hands

D. Presentation
In the previous activity, the tasks that Simon (the teacher) commands to the
students are some of the basic warm up exercises. These are jogging in place, hopping,
arm circles, jumping jacks, and quad stretch.

E. Lesson Proper
 Before doing any light or heavy physical activity, one needs to prepare and
condition their body properly to ease your muscles in exercise mode. This is called warm
up. Warm up is any activity, either physical or mental, that helps to prepare an
individual for the demands of their chosen sport or exercise. Warm up exercises can
help get your body ready for more strenuous activity and make it easier to exercise. A
warm up gradually revs up your cardiovascular system by raising your body temperature
and increasing blood flow to your muscles.

An effective warm-up exercise should:

 Increase blood flow to the muscles;
 Increase muscle elasticity;
 Gently raise heart rate;
 Increase mental alertness; and,
 Increase core body temperature

The purpose of a warm up is to prevent injury by increasing the body’s core

and muscle temperature. It prevents injuries by loosening your joints, and improving
blood flow to your muscles — making your muscles less likely to rip, tear, or twist in a
harmful way during your workout. Stretching also helps prepare your muscles for the
physical activities you’re about to perform. Try to spend at least 5 to 10 minutes warming
up, depending on the intensity of your workout. The more intense your workout is going
to be, the longer your warm up should be.

Some important benefits of a warm up include:

 Better range of motion
 Less muscle tension and pain
 Increased blood flow and oxygen
 Increased flexibility.
 Lower risk of injury
 Improved performance

BASIC STRETCHING AND WARM UP EXERCISES

a. Neck stretch
Tilt your head to the right, dropping your ear towards your right
shoulder and gently pull until you feel the stretch in your neck. Hold
for about 16 counts. Then tilt to the left. Repeat this several times. Tilt
your head to the back, looking at the ceiling and then forward, looking
at the floor. Repeat this motion several times slowly.

b. Shoulder rolls
Stand in upright position. Roll shoulders in circular motion
forward for 16 counts. Repeat the movement backward.
c. Arm circles
Stand straight with your shoulder width-apart. Raise and extend
your arms to the sides without bending the elbows. Slowly rotate
your arms forward in 16 counts and then switch, rotating
backward.

d. Side arm stretch

Stand in upright position. Extend the right arm to
the left. Use the left arm/hand to gently push the
right arm towards the body to straighten and stretch
it. Hold the stretch for 16 counts. Repeat on the left
arm.

e. Triceps stretch
Extend one hand down the center of your back,
fingers pointing downward. Use the other hand to
grasp the elbow and stretch your triceps muscle.
Hold the stretch for 16 counts. Repeat on the
opposite arm.

f. Oblique stretch
Stand tall with your feet shoulder-width apart.
Place your right hand on your hip and raise the left
arm. Incline your torso to the right until you feel a
stretch in the oblique. Hold the stretch for 16
counts and then repeat on the other side.

g. Hamstring stretch
Stand with your feet shoulder-width apart, one foot extended half a step
forward. Keeping the front leg straight, bend your rear leg, resting both
hands on the bent thigh. Stretch the hamstring muscles. Hold the stretch
for 16 counts. Repeat on the opposite leg.

h. Quad stretch
Stand on one leg whilst pulling the other to your backside. Grasp your
ankle and slowly ease in into the stretch. Do it for 16 counts. Repeat on
both legs.

i. Knee circles
Stand straight with your feet together and your knees bent. Place
your hands on the knees and slowly rotate them making small
circles for 16 counts. Complete a set in one direction and then
switch to the opposite direction.
 j. Ankle circles
Stand upright with your feet hip-width apart and your arms
by your sides. Shift your weight to the right leg and point
your left toes down into the ground. Start rotating your left
foot, making small circles with your ankles. Do it for 16
counts. Repeat the exercise with your right foot.

k. Calf stretch
Begin this calf stretch with your hands against the wall and your
leg to be stretched behind you. Keep your heel down, knees
straight and feet pointing forward. Gently lunge forward until
you feel a stretch in the back of your calf or knee. Hold for 16
counts and repeat with the other leg.

l. Squat
Stand up with your feet shoulder-width apart. Bend your knees,
press your hips back and stop the movement once the hip joint is
slightly lower than the knees. Press your heels into the floor to
return to the initial position. Repeat 8 times.

m. Run in place
Stand straight with your feet shoulder-width apart and face
forward, opening up your chest. Start pulling your knees up, and
slowly land on the balls of your feet. Do it for 32 counts.

n. Jumping jacks
Stand straight with your feet together and hands by your sides.
Jump up, spread your feet and bring both hands together above
your head. Jump again and return to the starting position. Repeat
16 times.

F. Valuing
Task: Fill in the blanks. Complete the sentence by supplying the correct word on
the blank.

1. ___________ is any activity, either physical or mental, that helps to prepare an

individual before performing any sports or exercise.
2. A warm up gradually revs up your _______________.
3. ____________ also helps prepare your muscles for the physical activities you’re about
to perform.
 4. Try to spend at least ___________ warming up, depending on the intensity of your
workout.

G. Generalization
• What have you learned in the discussion?
• What is the importance of warming up before doing physical activities?

H. Application
Task: Divide the class into 5 groups. Students will be given a task to create a 5-
minute warm up routine to prepare the body in any physical activity. Use an upbeat music
for better results. Aside from the warm up exercises discussed, they can add their own
warm up exercise to complete their routine. Students will perform their warm up routine
on the next meeting.

IV. Evaluation

Identify what is being asked or described in the following statements.

1. Stand in upright position. Roll shoulders in circular motion forward. Repeat the movement backward.
2. Stand straight with your feet together and hands by your sides. Jump up, spread your feet and bring
both hands together above your head. Jump again and return to the starting position.
3. Stand on one leg whilst pulling the other to your backside. Grasp your ankle and slowly ease in into the
stretch.
4. It helps get your body ready for more strenuous activity and make it easier to exercise.
5. By loosening your joints, and improving blood flow to your muscles, warm up exercises prevents it
from happening.

Answers:
1. Shoulder rolls
2. Jumping jacks
3. Quad stretch
4. Warm up
5. Injury/ies

Reference:

Santos, S. & Bulosan, M. (2020). Physical Education 10 Quarter II - Active Recreation: My

Warm Body (PE10PF-IIch-45). First Edition, 2020. pp. 6-8.

Spotebi Fitnesst & Nutrition Exercise Guide. https://www.spotebi.com/exercise-guide/