Question 1: Explain two benefits of performing a proper warm-up before exercise.

Answer: A proper warm-up increases blood flow to muscles, reducing injury risk, and prepares the body mentally and physically for activity, improving performance.

Question 2: Describe the main differences between a warm-up and a cool-down.

Answer: A warm-up gradually increases heart rate and muscle temperature to prepare the body for exercise, while a cool-down gradually decreases heart rate and helps remove lactic acid to aid recovery.

Question 3: List three specific activities or exercises that are suitable for a warm-up.

Answer: Light jogging, dynamic stretches (e.g., leg swings), arm circles.

Question 4: Identify two reasons why cooling down is essential after intense physical activity.

Answer: Cooling down helps prevent blood pooling, reduces muscle soreness, and aids in the removal of metabolic waste products like lactic acid.

Question 5: Describe a typical sequence of actions in a warm-up routine for a football match.

Answer: Start with light jogging to increase heart rate, followed by dynamic stretches such as lunges and arm swings, then sport-specific drills like passing or dribbling to prepare for the game.

Question 6: Sketch a simple diagram of a warm-up circuit including three stations or activities. Label each station.

Answer: A correct sketch would show three sequential stations with labels such as: 1. Jogging around the field, 2. Dynamic stretching (e.g., leg swings, arm circles), 3. Sport-specific drills (e.g., shooting practice).

Question 7: Explain why it is important to include stretching in both the warm-up and cool-down routines.

Answer: Stretching in warm-up prepares muscles for activity and increases flexibility, while stretching in cool-down helps relax muscles, maintain flexibility, and reduce stiffness.

Question 8: Suggest two modifications to a warm-up for someone recovering from an injury.

Answer: Include lower-impact activities like walking rather than running, and focus on gentle stretching rather than intense dynamic movements.

Question 9: Describe what a proper cool-down session might include immediately after a 100-meter sprint.

Answer: Gradually slow down by walking for several minutes, followed by static stretching of leg muscles such as hamstrings and quadriceps to prevent stiffness and aid recovery.

Question 10: In your own words, explain the purpose of dynamic stretching during warm-up routines.

Answer: Dynamic stretching prepares the muscles and joints for movement by increasing range of motion and blood flow, reducing the risk of injury.