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Lesson 3: Be Informed, Be Safe!

The document discusses proper exercise techniques and safety. It covers warming up before exercise, focusing on the main exercise, and cooling down after. It also discusses etiquette for exercise equipment and facilities. The document describes different stages of becoming physically active and barriers to change between preparation and taking action.

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Russel Canuela
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143 views

Lesson 3: Be Informed, Be Safe!

The document discusses proper exercise techniques and safety. It covers warming up before exercise, focusing on the main exercise, and cooling down after. It also discusses etiquette for exercise equipment and facilities. The document describes different stages of becoming physically active and barriers to change between preparation and taking action.

Uploaded by

Russel Canuela
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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LESSON 3: BE

INFORMED,
BE SAFE!
At the end of this lesson, you should
be able to:

■ Enumerate the proper ways of performing an


exercise; and
■ Describe the effects of proper exercising on
the body.
First one is
“Knowing yourself”
The Physical Activity Readiness Questionnaire (PAR-Q) is one
immediate way that we can use to assess whether a person is
capable to do activities. This questionnaire will help you check if
moderate and vigorous physical activities are safe for you.
The next thing to consider are these three
components:
WARM – UP

Exercise Load

Cool down
WARM - UP
- A warm-up is essential before the actual workload as it prepares
the body for more strenuous activity.

- Many researchers reported higher muscular output when the


body and muscles are warm.

- Lastly, a good warm-up prepares the heart, muscles, and joints


for the succeeding activity
Characteristics of Warm-up
1. The warm-up starts with general multi-joint movements or
aerobic activities such as jogging or skipping to increase
overall body temperature.

2. Next is dynamic stretching exercises to activate the


neuromuscular units and improve coordination and
proprioception

3. The last part of the warm-up is a series of specific movements


that mimic the actual activity but practiced in a slower pace.
COOL DOWN
- Recovery starts at the cool down. A well-planned cool down can
quickly clear the by-products of muscle contraction as well as
replenish the energy and oxygen stores used up during the
workout.

- A good cool-down routine takes around 10 minutes.


Etiquette and Proper Handling of Equipment and
Facilities in Exercises
Exercise equipment may range from general items of clothing to special protective suits
or apparatus.
The following are the essential ways on the correct use of the facilities and equipment for
exercises:
1. It is important to use the correct equipment and to make sure it is in good condition.
Check if there are any cracks or broken parts because it can cause an impact when it
falls.

2. When using weights, return the equipment to its respective place. Do not wear open-
toed shoes or go barefoot in the weights area. Observe respectfulness and avoid
distracting members who are using the dumbbell racks.
Etiquette and Proper Handling of Equipment and
Facilities in Exercises
3. Correct footwear is important even for people who do not do
much exercise. Shoes or boots need to fit well and provide some
cushioning. You need to carefully select the shoe that is
appropriate for your activity rather than choosing a shoe because it
looks good.

4. Lastly, look up on some of the common sporting injuries and


then take a look at the equipment needed to help prevent them.
LESSON 4: HOW
ACTIVE
ARE YOU?
Stages of being Physically Active

1. Pre-contemplation stage - If he or she does not recognize the presence of an


unhealthy habit and the importance of changing his or her behavior.

2. Contemplation stage - For example, many smokers know that smoking is a risk
factor for lung cancer and other diseases.

3. Preparation stage - Once an individual is convinced to make the change, he/she


starts to prepare for the actual date and time to start the new behavior. The
preparations might include setting a date on a calendar or planner, telling family and
friends about the new behavior, and asking help from friends who made the change.
There are different stages which hurdle the
decision of a person to change:
4. Action stage - Which is the day the individual initiates the new behavior. According
to research, a new behavior has to be consistently performed for at least 6 months
before it becomes part of the system. The Action stage mirrors this duration and during
this time, the individual might be tempted to practice his/her old habits. The temptation
to backslide is greatest during this stage.

5. Maintenance stage - where the tendency to backslide to the old habits is minimal.
The common barriers to change usually occur when a person is between the Preparation
and Action Stages. Individuals in the Pre-contemplation and Contemplation stage can be
motivated to adopt a new behavior by showing the benefits and providing
encouragement that change is possible
Barriers

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