M A P E H 10
MUSIC • ARTS • PHYSICAL EDUCATION • HEALTH
Physi
cal
Education – Grade 10
Quarter 2 – Module 3: Basic Stretching and Warm-up exercises
First Edition, 2020
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Development Team of the Self-Learning Module
Writer: Dante E. Villagauan
Editor: Jomel Debil
Reviewers: Maya Sulpico & Jomel Debil
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Layout Artist:
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
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OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
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Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
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Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)
Published by the Department of Education - Schools Division of Pasig City
Printed in the Philippines by the Department of Education – Schools Division of
Pasig City.
M A P E H 10
MUSIC • ARTS • PHYSICAL EDUCATION • HEALTH
Quarter 2
Self-Learning Module 3
Basic Stretching and
Warm up Exercises
Introductory Message
For the facilitator:
Welcome to the Physical Education 10 Self-Learning Module on Basic
Stretching and Warm-up Exercises!
This Self-Learning Module was collaboratively designed, developed and
reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.
This learning material hopes to engage the learners in guided and
independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the
body of the module:
Notes to the Teacher
This contains helpful tips or strategies
that will help you in guiding the learners.
As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
For the learner:
Welcome to the Physical Education 10 Self-Learning Module on Basic
Stretching and Warm-up Exercises!
The hand is one of the most symbolized parts of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant
competencies and skills at your own pace and time. Your academic success lies in
your own hands!
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.
This module has the following parts and corresponding icons:
Expectations - This points to the set of knowledge and skills
that you will learn after completing the module.
Pretest - This measures your prior knowledge about the lesson
at hand.
Recap - This part of the module provides a review of concepts
and skills that you already know about a previous lesson.
Lesson - This section discusses the topic in the module.
Activities - This is a set of activities that you need to perform.
Wrap-Up - This section summarizes the concepts and
application of the lesson.
Valuing - This part integrates a desirable moral value in the
lesson.
Post test - This measures how much you have learned from
the entire module.
EXPECTATION
After going through this module, students are expected to:
know the importance of basic stretching and warm-up
exercises;
identify the DO’s and DON’Ts during the execution of
basic stretching and warm-up exercises; and
create their warm-up exercises and stretching.
PRETEST
Directions: Match column A to column B to get the correct term of
the different exercises and stretching. Draw an arrow to connect column A to
column B.
A 1. Squat exercise
B. 2. Forward lunges
C. 3. Single Leg Bridge with knee hug
D. 4. Plank position
E. 5. Arm circling
RECAP
Directions: Choose the word or group of words from the box, write your
answers on the blank provided to complete the sentences.
alertness temperature warm-up
blood flow elasticity heart rate
1. Increase ________________ to the muscles.
2. Increase muscle _____________.
3. Gently raise _______________.
4. Increase mental ____________.
5. Increase core body ________________.
LESSON
Now, let’s discuss the importance of stretching and warm up exercises.
Why stretching is important?
Stretching keeps the muscles flexible, strong, and healthy, and we need that
flexibility to maintain a range of motion in the joints. Without it, the muscles
shorten and become tight. Then, when you call on the muscles for activity, they are
weak and unable to extend all the way. That puts you at risk for joint pain, strains,
and muscle damage.
For example, sitting in a chair all day results in tight hamstrings in the back
of the thigh. That can make it harder to extend your leg or straighten your knee all
the way, which inhibits walking. Likewise, when tight muscles are suddenly called
on for a strenuous activity that stretches them, such as playing tennis, they may
become damaged from suddenly being stretched. Injured muscles may not be
strong enough to support the joints, which can lead to joint injury.
Regular stretching keeps muscles long, lean, and flexible, and this means
that exertion "won't put too much force on the muscle itself," says Nolan. Healthy
muscles also help a person with balance problems to avoid falls.
Stretching is a form of physical exercise in
which a specific muscle or tendon (or muscle group)
is deliberately flexed or stretched in order to improve
the muscle's felt elasticity and achieve comfortable
muscle tone. The result is a feeling of increased
muscle control, flexibility, and range of motion.
Stretching is also used therapeutically to
alleviate cramps and to improve function in daily
activities by increasing range of motion.
Warm ups are critical to be performance and
fewer injuries but stretching somewhat of an optional
extra- we can do it, we should do it but not doing it will
not cause an issues, most times it is highly
recommended nonetheless.
Important difference: warm-ups should always use active exercises (e.g.,
hops, rotations, chest expansions) to get our bodies ready. We need to get the blood
flowing, especially during colder seasons. Our bodies benefit from stretches further
and hold to stretches longer.
Most warm-ups don’t take very long, just two-three minutes, five minutes
tops. To benefit us the most a warm-up should work the same muscles we will be
engaging during the main workout-they should include lighter exercises or a toned
down version of the traing ahead.
Examples
If you are a runner, your best warm-up is a light jog.
If you are doing martial arts training a warm-up should iclude a few light
kicks and punches.
If you are doing bodyweight workouts basic body (neck,arms,torso,legs)
rotations will get your blood flowing.
If you are about to lift weights, do a few lifts a very light weights.
If you are short on time and you are doing a bodyweight workout, you can
forgo a specific warm-up anddo the first set of circuit moving at a slower pace,
Jumping lower and moving slower in general turning the first set into warm-up.
The temperature of when and where you work out plays a difference. In winter our
body keeps most of the blood flow our extremities so warming up will take longer.
In summer with higher ambient temperatures, the body is already haft-warmed up
and our muscles are loose.
Here are the selection of ready warm-ups and stretching:
Stretching Do’s
Do make sure you stretch your muscles when they are warm, not cold (after
your warm-up or work out).
Do breathe deeply all the way through each stretch.
Do listen to your body and how far to push yourself.
Do hold each stretch for at least 10 seconds (But holding a stretch for more
than 30 seconds doesn’t provide any additional benefit)
Stretch after being physically active. Muscles respond best to lengthening
when they are warm and have blood flow.
Do mild stretches daily.
Take precautions if you have a health condition. If you have a health
conditions, like osteoporosis, you can still stretch but certain precautions
are recommended.
Stretching Don’ts
Avoid stretching an injured area. You should feel a gentle pull or mild
discomfort when you stretch, but not pain.
Avoid stretching after hard intervals.
Don’t do ballistic stretching on your own. Some athletes will incorporate
ballistic stretching as part of their warm-up routine. However, is best done
under the guidance of a coach or qualified exercise professional.
(Ballistic stretching- this is when a muscle stretched with a bouncing
type movement).
Don’t lock you joints.
Don’t bounce.
ACTIVITY
Warming up is most important and indispensable part of every work out. So
you will do the different warm-up exercises intensively. Create your own 2-3
minutes warm-up exercises base on the sports component you want.
Rubrics: Warm-up Exercises and Stretching Combinations
Score Description
5 Executes properly the exercises combination considering the Dos
and Don’ts in warm-up exercises
3-4 Executes properly the exercises combination but not considering
the Dos and Don’ts in warm-up exercises.
1-2 Executes unbalance the exercises combination and not considering
the Dos and Don’ts in warm-up exercises.
WRAP – UP
Everyone can get flexible if they work at it. Some people have a natural gift
for flexibility others have to struggle to gain every little bit but everyone can get
there. It takes persistence and regular training and the muscles adapt and
respond.
Directions: Identify the different stretching and warm-up exercises, write your
answer on the blank provided.
1.__________ 2. __________ 3._____________
4.________________ 5.________________
VALUING
The best time to stretch is post-workout when our muscle are completely
relaxed, thoroughly warmed up and capable of giving us the most stretch, easiest.
When degree of plasticity. That means that not only do they stretch but after
stretching and cooling down they maintain an increased range of movement and
display greater flexibility.
This is the reason why everyone should stretch: range of movement. Whether
you are a boxer or a ballet dancer your sport will necessitate your muscles
performing by working through a range of motion. Muscles that are tight and
constricted tend to work against each other to perform the move itself is actually
soaked up by fighting against the muscle themselves and the supporting muscle
groups. This leeches away power.
POSTTEST
Directions: Write TRUE if the statement is correct and FALSE if the statement is
incorrect. Write your answer on the blank provided.
_____________1. Is it stretching makes your muscles flexible?
_____________2. Do listen to your body and how far to push yourself.
_____________3. Avoid stretching an injured area.
_____________4. Don’t take precautions if you have a health condition.
_____________5. Jogging is not consider as warm-up exercise.
PRETEST: Matching Type.
A-3
B-4
C-5
D-1
E-2
RECAP: Fill in the blanks.
1. Blood flow
2. Elasticity
3. Heart rate
4. Alertness
5. Temperature
WRAP UP: Identification
1. Torso rotation
2. Head rotation
3. Neck tilt
4. Light punch
5. Arm rotation
POST TEST: True or False
1. TRUE
2. TRUE
3. TRUE
4. FALSE
5. FALSE
KEY TO CORRECTION
REFERENCES
C [Link]
[Link]
[Link]
[Link]
Dagenais, Marc (December 2011) Softball Training Tips – Do you know how to stretch?
[Link]
Weerapong, Pornratshanee; Hume, Patria A.; Kolt, Gregory S. (2004). "Stretching:
Mechanisms and Benefits for Sports Performance and Injury Prevention". Physical
Therapy Reviews.
Behm DG, Blazevich AJ, Kay AD, McHugh M (2016) "Acute effects of muscle stretching on
physical performance, range of motion, and injury incidence in healthy active
individuals: a systematic review"
Herbert RD, de Noronha M, Kamper SJ (2011). "Stretching to prevent or reduce muscle
soreness after exercise". Cochrane Database Syst Rev (Systematic review)
Appleton, Brad. "STRETCHING AND FLEXIBILITY: Everything you never wanted to know". MIT.
[Link]. Retrieved 13 June 2019
