3.6.1 Phases of a warm-up

• What is a warm-up and its purpose?

  Exercises before physical activity
• The general warm-up phase aims to increase heart rate and body temperature
• The purpose of a warm-up is to reduce the risk of injury
• General/low-intensity cardiovascular exercises enhance joint lubrication
• Which dynamic stretching exercise improves hip flexibility and warms up hamstring muscles?

  Leg swings
• The purpose of a warm-up is to reduce the risk of injury
• How does a warm-up reduce the risk of injury?

  Increases movement intensity gradually
• Mobility exercises in a warm-up improve range of motion
• Phases of a typical warm-up in order

  1️⃣ General Warm-up

  2️⃣ Mobility Exercises

  3️⃣ Sport-Specific Drills

  4️⃣ Dynamic Stretching
• Which muscle group does torso twists enhance flexibility in?

  Spine and core
• Sport-specific movements prepare the body and mind for the specific demands of the activity
• The purpose of a warm-up is to increase body temperature
• What is the purpose of dynamic stretching in a warm-up?

  Prepare muscles for activity
• Phases of a warm-up in order

  1️⃣ General warm-up

  2️⃣ Mobility exercises

  3️⃣ Sport-specific drills

  4️⃣ Dynamic stretching
• Which exercise improves shoulder mobility and circulation during a warm-up?

  Arm circles
• Arm circles increase shoulder mobility and circulation
• What is a warm-up in physical activity?

  Exercises before activity
• A warm-up increases body temperature and blood flow
• Sport-specific drills rehearse movements required for the activity.


  True
• What are the benefits of general/low-intensity cardiovascular exercises in a warm-up?

  Warm up muscles, enhance joint lubrication, improve mental focus, reduce injury risk
• High knees warm up the quadriceps and increase hip flexion
• Match the sport with a sport-specific movement:

  Basketball ↔️ Dribbling

  Football ↔️ Passing

  Tennis ↔️ Forehand swings

  Swimming ↔️ Arm strokes
• Phases of a warm-up in order

  1️⃣ General warm-up

  2️⃣ Mobility exercises

  3️⃣ Sport-specific drills

  4️⃣ Dynamic stretching
• Match the warm-up phase with its purpose:

  General Warm-up ↔️ Increase heart rate

  Mobility Exercises ↔️ Improve joint motion

  Sport-Specific Drills ↔️ Rehearse activity skills

  Dynamic Stretching ↔️ Prepare muscles
• Match the warm-up phase with its purpose:

  General Warm-up ↔️ Gradually increase heart rate

  Mobility Exercises ↔️ Improve joint range of motion

  Sport-Specific Drills ↔️ Prepare activity-related skills

  Dynamic Stretching ↔️ Prepare muscles for activity
• Dynamic stretching enhances blood flow and muscle elasticity
• A warm-up prepares the body and mind for upcoming physical activity.


  True
• The purpose of a warm-up is to increase body temperature
• The primary goal of a warm-up is to prepare the body for strenuous activity.


  True
• What does dynamic stretching prepare the muscles for in a warm-up?

  Upcoming activity
• Dynamic stretching prepares the body by enhancing blood flow and muscle elasticity
• Dynamic stretching improves muscle coordination and reduces the risk of injury.


  True
• Sport-specific movements enhance athletic performance by ensuring the body is specifically prepared for the activity.


  True
• Mobility exercises improve range of motion in the joints.


  True
• A warm-up typically consists of four phases.

  True
• General/low-intensity cardiovascular exercises increase blood flow to the muscles.


  True
• Dynamic stretching reduces the risk of injury by improving muscle coordination.


  True
• What is the purpose of preparing the mind during a warm-up?

  Focus and readiness
• A warm-up prepares both the body and mind for physical activity.


  True
• What is the purpose of the general warm-up phase?

  Increase heart rate