3.6.4 Benefits of a cool-down

• A cool-down is a period of light exercise performed after strenuous activity
• During exercise, heart rate increases to pump blood faster
• Arrange the cardiovascular changes during a cool-down from exercise to recovery:

  1️⃣ Heart rate gradually decreases

  2️⃣ Blood flow returns to normal

  3️⃣ Metabolic waste is cleared
• Oxygen demand decreases during a cool-down as muscle activity slows down.

  True
• What is the role of the cardiovascular system during exercise?

  Deliver oxygen and nutrients
• A cool-down helps the body transition back to a resting state by clearing metabolic waste.
• What happens to cardiac output during exercise?

  Significantly boosts
• Sequence the cardiovascular system's adjustments during a cool-down period.

  1️⃣ Heart rate gradually decreases

  2️⃣ Stroke volume returns to normal

  3️⃣ Cardiac output decreases

  4️⃣ Blood flow returns to normal
• Metabolic waste builds up in muscles during a cool-down.

  False
• Oxygen demand in muscles increases during a cool-down.

  False
• Why is a cool-down important for muscle recovery?

  Clears metabolic waste
• Cool-downs help prevent injuries by reducing muscle stiffness.


  True
• During a cool-down, stress hormones like cortisol decrease.


  True
• Deep breathing exercises are a common cool-down technique.


  True
• A cool-down helps to slowly decrease heart rate and breathing.


  True
• During exercise, stroke volume elevates to send more blood with each beat.

  True
• How does blood flow change during a cool-down compared to exercise?

  Returns to normal
• During a cool-down, metabolic waste is cleared from the body
• What is one benefit of a cool-down for muscles?

  Reduces muscle stiffness
• Match the cardiovascular measure with its change during exercise:

  Heart Rate ↔️ Increases

  Stroke Volume ↔️ Elevates

  Cardiac Output ↔️ Boosts significantly

  Blood Flow ↔️ Redistributes
• During exercise, blood flow is redistributed to working muscles
• What happens to heart rate during a cool-down?

  Gradually decreases
• Name one way a cool-down helps the cardiovascular system return to its resting state.

  Slowly decreasing heart rate
• During exercise, metabolic waste builds up in muscles, such as lactic acid
• Match the muscle function during exercise with its state during a cool-down.

  Contraction ↔️ Gradually relax

  Oxygen demand ↔️ Decreases

  Metabolic waste ↔️ Cleared from muscles
• The accumulation of lactic acid during exercise is cleared during a cool-down
• Order the key components of an effective cool-down.

  1️⃣ Gradually decrease heart rate

  2️⃣ Reduce muscle stiffness

  3️⃣ Restore normal blood circulation

  4️⃣ Clear metabolic waste
• What is the primary goal of a cool-down after exercise?

  Help the body recover
• What is reduced during a cool-down to help the body recover?

  Muscle stiffness
• What does increased cardiac output ensure during exercise?

  Sufficient resources for muscles
• During a cool-down, muscles gradually relax and contract less forcefully
• Match the muscle function changes during exercise and a cool-down:

  Muscle Contraction ↔️ Forceful during exercise, gradual relaxation during cool-down

  Oxygen Demand ↔️ Increased during exercise, decreased during cool-down

  Metabolic Waste ↔️ Builds up during exercise, cleared during cool-down
• Arrange the following muscle function changes during exercise and a cool-down in the correct order:

  1️⃣ Muscles contract forcefully

  2️⃣ Oxygen demand increases

  3️⃣ Metabolic waste builds up

  4️⃣ Muscles gradually relax
• During a cool-down, muscle stiffness is reduced to promote flexibility.


  True
• What happens to blood flow during a cool-down?

  Returns to normal
• A cool-down helps clear metabolic waste from the body.


  True
• During a cool-down, blood flow returns to normal
• What happens to muscle contraction during exercise?

  Forcefully contracts
• What is delivered to muscles during exercise via increased blood flow?

  Oxygen and nutrients
• What is the role of a cool-down in reducing muscle stiffness?

  Gradually relaxing muscles