PAR-Q, Warm Up And Cool Down

Question 1

PAR-Q

Answer 1

Physical
Activity
Readiness
Questionnaire

Question 2

Why do we warm up?

Answer 2

Prepare muscles
Prepare joints 
Prepare the mind 
Prevent injury 
Prepares cardiovascular system

Question 3

Phases of a warm up

Answer 3

Cardiovascular (pulse raiser)
Stretching (dynamic and static)
Sports specific

Question 4

Warm up : cardiovascular phase

Answer 4

Gradually rising the heart rate towards working heart rate.
10-15 mins
May take longer depending on psychological mindset

Question 5

Stretching phase

Answer 5

Static - easy, on the spot, stretching without straining

Dynamic - use movements specific to a sport, increasing your reach and speed

Question 6

Sport specific

Answer 6

Relevant to sport
Sprint starts
Practice throws

Question 7

Cool down

Answer 7

Activities such as jogging to return heart rate to its resting level.
Takes about 5-10 mins
Followed by 10-15 mins of stretching
Preferably static stretches (30-35 secs)