Question 1: Explain why warming up is an essential part of a training session. Include at least two benefits in your answer.

Answer: Warming up prepares the body for exercise by increasing blood flow and muscle temperature, which reduces the risk of injury. It also helps to mentally prepare athletes, improving focus and performance.

Question 2: Describe a typical warm-up routine for a football match, including at least three different activities or exercises.

Answer: A typical warm-up for football may include light jogging for 5 minutes, dynamic stretches such as leg swings and arm circles, followed by sport-specific drills like passing and dribbling to prepare muscles and joints.

Question 3: List three physiological changes that occur in the body during a proper warm-up.

Answer: Increased heart rate, elevated muscle temperature, and improved joint flexibility.

Question 4: Explain the purpose of cooling down after exercise and list two benefits it provides.

Answer: Cooling down helps to gradually lower heart rate and remove waste products like lactic acid from muscles, reducing soreness and preventing dizziness or fainting.

Question 5: Describe a cool-down routine suitable after a high-intensity running session.

Answer: A cool-down routine could include 5-10 minutes of light jogging or walking, followed by static stretching of major muscle groups such as hamstrings, quadriceps, and calves.

Question 6: Identify and explain two risks associated with skipping the warm-up or cool-down phases.

Answer: Skipping warm-up increases the risk of muscle strains and injuries due to cold muscles being less flexible. Not cooling down can lead to blood pooling in the muscles, causing dizziness or fainting, and increased muscle soreness.

Question 7: Draw a simple diagram illustrating the sequence of a warm-up and cool-down routine. Label each part clearly.

Answer: A correct sketch would depict two sections: the first labeled 'Warm-Up' with activities like jogging, dynamic stretches, and sport-specific drills; the second labeled 'Cool-Down' with activities such as light jogging/walking and static stretching.

Question 8: In your own words, explain the difference between static stretching and dynamic stretching, including when each should be performed during training.

Answer: Dynamic stretching involves moving parts of the body through a range of motion and is performed during warm-up to prepare muscles. Static stretching involves holding a stretch for a period of time and is best performed during cool-down to improve flexibility.

Question 9: Identify two factors that influence the length and intensity of a warm-up session.

Answer: Type of activity and the weather conditions. For example, colder weather may require a longer warm-up to prevent injury.

Question 10: Sketch a basic layout of a warm-up and cool-down area suitable for a school sports ground. Include at least three features and label them.

Answer: A suitable sketch would include features such as a designated warm-up zone with space for jogging and stretching, a cool-down area with mats or grass for static stretches, and equipment storage for cones or hurdles.