RAMP warm up

Question 1

First step

Answer 1

Foam rolling
Painful areas
Long sweeping strokes
30-60 seconds on each muscle

Question 2

Second step

Answer 2

Activation exercises
Wake up and stimulate muscle
Glutes main muscle

Question 3

Third step

Answer 3

Corrective exercises
Faulty patterns they already occur

Question 4

4th step

Answer 4

Increase body temperature and muscle

Lightly sweating

Warm up shouldn’t be too

Question 5

5th step

Answer 5

Dynamic stretching
Should mimic movement patterns of the main session

Slow and controlled movement through the stretch

Gradually try and increase the rang of motion with each movement

Question 6

Potentiation stage

Answer 6

Increase the intensity

Exercises more dynamic and explosive

Question 7

What does RAMP stand for?

Answer 7

R - raise the body temperature

A - activate the key muscle groups

M - mobilise the key joints

P - potentiate and improve the effectiveness of upcoming activity

Question 8

Cool Down

Answer 8

Low intensity exercises to decrease arousal levels
Static stretching/ dynamic stretching