Question 1: Explain two reasons why warming up before exercise is important.

Answer: Warming up increases blood flow to muscles, reducing the risk of injury. It also prepares the body mentally and physically for activity, improving performance.

Question 2: Describe three activities that could be included in a warm-up routine for a football match.

Answer: Light jogging or running to increase heart rate, dynamic stretches such as leg swings or arm circles, and sport-specific drills like passing or dribbling exercises.

Question 3: Identify and explain two physiological changes that occur during a cool down after exercise.

Answer: Heart rate gradually decreases to resting levels, helping the body recover. Muscles relax, which reduces stiffness and soreness.

Question 4: List three benefits of cooling down after physical activity.

Answer: Prevents blood pooling in muscles, reduces muscle stiffness, and helps remove lactic acid from muscles.

Question 5: Describe a simple cool-down activity suitable after running.

Answer: Walking at a slow pace for several minutes followed by gentle stretching of the leg muscles.

Question 6: Why is it important to include stretching in the cool-down phase?

Answer: Stretching helps improve flexibility, reduces muscle tightness, and decreases the risk of injury.

Question 7: Draw a diagram of a basic warm-up routine, including at least three different activities, and label each activity.

Answer: A clear sketch showing a sequence of activities such as jogging, dynamic stretching, and sport-specific drills, with labels indicating each activity.

Question 8: Sketch a cool-down session plan, including two activities and their order. Label each activity.

Answer: A sketch showing a plan with activities like slow walking followed by static stretching, each labeled accordingly.

Question 9: Identify one common mistake people make during warming up and explain how to avoid it.

Answer: Jumping straight into intense exercise without warming up, which can cause injury. To avoid this, always perform light aerobic activities first.

Question 10: Explain the difference between dynamic stretching and static stretching, and when each should be used.

Answer: Dynamic stretching involves moving parts of your body through a range of motion and is used during warm-up to prepare muscles. Static stretching involves holding a stretch without movement and is best for cool-down to improve flexibility.