Question 1: Explain why it is important to include a warm-up before engaging in physical activity.

Answer: A warm-up increases blood flow to muscles, raises body temperature, reduces the risk of injury, and prepares the body mentally for exercise.

Question 2: List three common activities or exercises that are typically included in a warm-up routine.

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

Question 3: Describe the main purpose of cooling down after exercise.

Answer: Cooling down helps gradually lower the heart rate, prevents blood pooling in muscles, and reduces muscle soreness.

Question 4: Identify two stretches that are effective during the cool-down phase and explain why.

Answer: Hamstring stretch and calf stretch; they help relax muscles, improve flexibility, and prevent stiffness.

Question 5: Why should static stretching be performed after exercise rather than before?

Answer: Static stretching is better after exercise because muscles are warm and more flexible, reducing the risk of strains; before exercise, dynamic stretching is more appropriate.

Question 6: Describe a simple warm-up activity suitable for preparing for a running session.

Answer: A light jog for 3-5 minutes followed by dynamic stretches such as leg swings and arm circles.

Question 7: Explain the potential risks of skipping a proper warm-up or cool-down.

Answer: Skipping warm-up can lead to muscle strains or injuries, while skipping cool-down can cause dizziness, muscle stiffness, or blood pooling.

Question 8: Sketch a simple diagram showing the sequence of a warm-up and cool-down routine. Label each part clearly.

Answer: The diagram should show a sequence starting with a warm-up (light jogging, dynamic stretches), followed by the main activity, then a cool-down (slow walking, static stretching).

Question 9: List two benefits of including a proper warm-up and cool-down in your exercise routine.

Answer: Reduces injury risk and improves recovery after exercise.

Question 10: Describe how mental preparation is related to warming up and cooling down.

Answer: Warming up helps focus the mind on the upcoming activity, while cooling down allows for reflection and relaxation after exercise.