Proper Warm-up, Cool Down, and Stretching Exercise

Question 1

Exercise that gradually builds intensity at the beginning of workout

Answer 1

Warm up

Question 2

Typical warm up may include

Answer 2

Cardiovascular exercise with gradual increase in intensity or pulse raiser

Mobilization exercises to promote joint movement and pre exercise stretching (static, dynamic, or ballistic)

Question 3

Difference between static, dynamic, and ballistic

Answer 3

Static - Holds the stretch for about 8 to 10 seconds to the end of the muscle movement

Dynamic - Controlled movements that reflect the exercise to be performed with 8 to 10 repetitions of each movement. Best way to prepare.

Ballistic - Rapid bouncing movement which lengthens the muscle beyond its normal range using momentum. May cause muscle damage and soreness for beginners.

Question 4

Body temperature goal of warm up

Answer 4

39 to 40 degrees celsius

Question 5

Three types of warm up

Answer 5

1. Passive warm up
2. General warm up
3. Exercise specific warm up

Question 6

Increases body temperature by some external means like path or massage but not the most appropriate method to prepare muscles for exercise

Answer 6

Passive warm up

Question 7

Increases body temperature by using general rhythmical body movements which uses large muscle groups like jogging, cycling, and rowing

Answer 7

General warm up

Question 8

Increases body temperature while using specific muscle groups that are going to be used like jumps and lunges

Answer 8

Exercise specific warm up

Question 9

The goal is to return the body to pre exercise state

Answer 9

Cool down

Question 10

Type of exercise used for cooldown

Answer 10

Static