3.5.2 Warming up and cooling down

• What are the benefits of warming up?

  Reduces injury risk
• What is the purpose of sport-specific movements in a warm-up?

  Prepare body for activity
• What does cooling down help reduce after exercise?

  Muscle soreness
• Dynamic stretching in a warm-up improves flexibility and range of motion
• Foam rolling during a cool-down helps relieve muscle tension and soreness
• What is the purpose of cooling down after exercise?

  Help body recover
• Match the exercise phase with its primary benefit:

  Warming Up ↔️ Reduces injury risk

  Cooling Down ↔️ Reduces muscle soreness
• What type of movements should be included in sport-specific warm-up activities?

  Movements specific to the activity
• Foam rolling helps relieve muscle tension and soreness after exercise.


  True
• Match the exercise phase with its key effect on the body:

  Warming Up ↔️ Increases muscle flexibility

  Cooling Down ↔️ Lowers heart rate
• The purpose of cooling down is to prepare the body for activity.

  False
• Dynamic stretching improves flexibility and range of motion during a warm-up.


  True
• Warming up reduces the risk of injury
• What is the primary goal of light aerobic activity in a warm-up?

  Increase heart rate
• What type of stretching is most effective during a cool-down?

  Static stretching
• What is the purpose of warming up before exercise?

  Prepare body for activity
• Warming up helps lower heart rate and reduce muscle soreness.

  False
• Steps in warming up for exercise

  1️⃣ Increase blood flow

  2️⃣ Increase muscle flexibility
• Dynamic stretching improves flexibility and range of motion during a warm-up.

  True
• What is the purpose of static stretching during a cool-down?

  Reduces muscle soreness
• Steps in cooling down after exercise

  1️⃣ Lower heart rate

  2️⃣ Reduce muscle soreness

  3️⃣ Improve flexibility
• Incorporating warm-up and cool-down routines into exercise optimizes performance and prevents injuries.


  True
• Warming up prepares your body for activity by increasing blood flow and muscle flexibility
• A proper warm-up should start with light aerobic activity
• Steps of a proper warm-up routine

  1️⃣ Light aerobic activity

  2️⃣ Dynamic stretching

  3️⃣ Sport-specific movements
• Cooling down reduces blood pressure after exercise.


  True
• Light aerobic activity during a cool-down gradually lowers heart rate.


  True
• Cooling down increases blood flow to muscles after exercise.

  False
• Warming up increases blood flow, muscle flexibility, and reduces the risk of injury
• Cooling down lowers heart rate and reduces muscle soreness
• What is the role of light aerobic activity in a warm-up?

  Increases heart rate and blood flow
• Light aerobic activity in a warm-up gradually increases heart rate and blood flow
• Warming up reduces injury risk, while cooling down lowers heart rate