3.5.2 Warming up and cooling down

• Warming up involves light exercises and movements to gradually increase the body's temperature
• What is the first component of a proper warm-up?

  Light aerobic activity
• Order the steps of a proper warm-up.

  1️⃣ Light aerobic activity

  2️⃣ Dynamic stretching

  3️⃣ Sport-specific movements
• Why is warming up important for reducing the risk of injury?

  Prepares muscles and joints
• Match the warm-up component with its benefit:

  Light aerobic activity ↔️ Warms the muscles

  Dynamic stretching ↔️ Improves flexibility

  Sport-specific movements ↔️ Enhances coordination
• What is the primary purpose of cooling down after physical activity?

  Reduce heart rate
• Static stretching during cool-down involves holding stretches for 15-30 seconds.


  True
• Order the components of a proper warm-up.

  1️⃣ Light aerobic activity

  2️⃣ Dynamic stretching

  3️⃣ Sport-specific movements
• Light aerobic activity during warm-up prepares the cardiovascular system for exercise.
• A proper cool-down includes light aerobic activity and static stretching
• What is the purpose of cooling down after exercise?

  Reduce heart rate
• Cooling down promotes the removal of lactic acid.
• What type of aerobic activity is recommended during a cool-down?

  Light jogging
• The components of a cool-down work together to reduce post-exercise discomfort.
• Warming up reduces the risk of injury by preparing the cardiovascular system.


  True
• Warming up improves performance by increasing blood flow.
• What is the primary purpose of warming up before exercise?

  Prepare the body
• Cooling down allows the cardiovascular system and muscles to recover.
• Sport-specific movements enhance coordination and prepare the muscles for specific demands
• What is the primary purpose of warming up?

  Prepare body for exercise
• Match the warming up and cooling down activities with their descriptions:

  Light aerobics ↔️ Gradually increases heart rate

  Dynamic stretching ↔️ Improves flexibility and reduces stiffness

  Static stretching ↔️ Reduces muscle soreness and tightness
• Light aerobic activity during a cool-down helps remove lactic acid.


  True
• What are two key benefits of warming up for physical activity?

  Reduces injury risk ||| Improves performance
• Order the steps for warming up in running:

  1️⃣ Light jogging to increase heart rate

  2️⃣ Dynamic stretches for leg muscles

  3️⃣ High knees and butt kicks
• Warming up and cooling down activities should be tailored to the specific movements and energy systems used in each sport
• Skipping the warm-up entirely increases the risk of injury.


  True
• Why should static stretching be avoided during the warm-up?

  Decreases muscle performance
• Order the steps for cooling down after exercise:

  1️⃣ Light aerobic activity to lower heart rate

  2️⃣ Static stretches for major muscle groups

  3️⃣ Hold stretches for 15-30 seconds
• What is the purpose of warming up before physical activity?

  Prepare body and reduce injury
• Warming up enhances the body's physiological responses to exercise.


  True
• Dynamic stretching involves controlled movements that lengthen and activate the muscles
• Dynamic stretching requires holding a static position for 30 seconds.

  False
• Light aerobic activity during warm-up prepares the cardiovascular system for exercise.
• Cooling down helps promote the removal of lactic acid from the muscles.


  True
• A proper cool-down includes light aerobic activity and static stretching
• Why is warming up important for improving performance in sports?

  Enhances physiological responses
• What type of stretching is best suited for cooling down after exercise?

  Static stretching
• Cooling down helps prevent dizziness or fainting after intense physical activity.

  True
• What is the purpose of light aerobic activity during a cool-down?

  Aid lactic acid removal
• Cooling down helps reduce the risk of muscle soreness and stiffness.

  True