GE2201 Warmup and Cool Down Exercises

What is the primary purpose of a warmup before exercising?

Which of the following exercises involves twisting the upper body while keeping the feet planted?

How long should you ideally spend on cool-down exercises after a workout?

What should be a clear indication that you have warmed up sufficiently?

Which of the following is NOT a warmup exercise mentioned?

What is the primary body position when performing a calf stretch?

How long should you hold each stretching position during the calf stretch?

Which of the following stretches involves lying on your back?

In the Reach for the Stars stretch, what movement should be performed with the right arm?

What is the primary goal of performing a quad stretch?

What common mistake should be avoided during the hamstring stretch?

Which stretch requires the participant to keep their shoulders on the ground?

Which stretch involves a twisting motion of the trunk?

Warmup Exercises

Warm up for 10 minutes with walking or jogging to increase heart rate and circulation.
Aim for light sweating and a slightly elevated body temperature as indicators of sufficient warm-up.

Specific Warmup Exercises

Leg Swings: Swing each leg forward and backward while maintaining a stable upper body for increased range of motion.
Open and Close the Gate: Lift knee to hip level, turn it outward, then lower. Repeat several times on both legs.
Spinal Rotation: Stand with feet shoulder-width apart, twist the shoulders and hips in the same direction while keeping feet grounded.

Travelling Drills

Utilize exercises such as high knees, heel flicks, side-to-side gallops, grapevine steps, walking lunges, and bounding skips.

Cool Down Exercises

Cool down by moving for 5-10 minutes post-workout to help the body transition back to a resting state.
Follow with 10 minutes of stretching to promote recovery.

Specific Cool Down Exercises

Calf Stretch: Lean against a wall, front leg slightly bent, back leg straight. Push hips forward while pressing the back heel down; hold and switch legs.
Hamstring Stretch: Use a towel under the foot to lift the leg until a gentle stretch is felt in the back of the thigh; hold and switch legs.
Quad Stretch: Standing, pull ankle towards backside to stretch the thigh's front; hold and switch legs.
Reach for the Stars: Kneel, step forward with one leg, pressing hips forward; stretch arm overhead and to the opposite side.
Lying Leg Stretch: Lie on back, flex one knee while rotating the trunk towards the opposite leg; use hand to assist the stretch.
Knee Rolls: Lie on back with knees bent, let knees drop side to side while keeping shoulders grounded.
Book Openings: Lying on side with knees bent, stretch arm over the head and behind while keeping one shoulder on the ground; repeat on both sides.

This quiz covers essential warmup and cooldown exercises to prepare your body for a workout. It includes detailed instructions on effective techniques such as walking, jogging, and leg swings. Understand the importance of gradually increasing your heart rate and circulation for safety and performance.