Warm Ups Cool Downs

Question 1

Why have a warm up

Answer 1

☀️prepare your body system for the workout
☀️minimise risk of muscle or joint injury
☀️prepare yourself mentally for the workout

Question 2

A safe, appropriate and effective warm up should include

Answer 2

☀️pulse raising activity
☀️mobility exercises
☀️flexibility exercises

Question 3

Reason for pulse raising activity

Answer 3

☀️gradually and moderately work the heart and lungs in preparation for the workout
☀️redirect blood from some internal organ to the muscles
☀️increases blood flow to the muscles
☀️raise body temperature. warm muscles less likely to tear (pliable)

Question 4

Reasons why each warm ups

Answer 4

☀️involves working major muscles in rhythmic movement
☀️loosen up joints to move more freely. Gentle and rhythmical movement is the synovial fluid warmed and becomes less viscous
☀️warm up and stretch muscles, ligaments, tendons at joint. Less risk injury. Static flex

Question 5

Planning pulse raising

Answer 5

☀️match your activity
☀️start low intensity gradually increase until level of workout
☀️time depends on individual and outside temp. 7-10 mins. Body sweats

Question 6

Planning the mobility exercises

Answer 6

☀️cover major joints or minimum joints required
☀️bones at joint moved gentle and rhythmically with normal ROM
☀️time depends on individual and outside time. 30s

Question 7

Planning the flexibility exercises

Answer 7

☀️cover major muscles, ligaments and tendons or min muscles used. Static.
☀️stretch limit slowly. Further mild tension
☀️5-15s

Question 8

Why have a cool down

Answer 8

☀️bring body back to normal conditions gradually and safely.

Question 9

A safe appropriate cool down should include

Answer 9

☀️pulse lowering exercise
☀️flexibility exercise -muscles warm and pliable develop.
☀️relaxation exercise (optional). Tensing muscles then relaxing

Question 10

Reasons for pulse lowering

Answer 10

☀️Gradually ease your way out of strenuous exercise
☀️build up of waste product such as lactic acid broken down and cleared from muscle
☀️blood gradually redirects back to other internal organs
☀️body temperature decreases gradually and Return to normal.

Question 11

Planning pulse lowering

Answer 11

☀️match type of exercise
☀️gradually lower intensity, start high.
☀️harder workout, longer cool down. 5-15 mins

Question 12

Planning to develop flexibility

Answer 12

☀️static or any
☀️normal limit slowly. Further mild tension.
☀️30-60s