1. List five warmup activities that would be appropriate for the sport/ activity you are doing.
Light Jog, power skip, walking high knees, jumping jacks, and then a walking lunge would all be appropriate warm up activities
2. List five cooldown activities that would be appropriate for the sport/ activity you are doing.
Light jogging, walking, slow running butt-kicks, walking high-knees, and walking carioca would all be appropriate for cool down activities.
3. Describe how warming up makes physiological changes to your body and how it prepares your body for exercise.
It leads to efficient calorie burning by increasing your core body temperature, Produces faster, more forceful muscle contractions, increases your metabolic rate so oxygen is delivered to the working muscles more quickly, Prevents injuries by improving the elasticity of your muscles, gives you better muscle control by speeding up your neural message pathways to the muscles, improves joint range of motion, lubricates joints, and heightens heart-rate to prepare it for work so it is not as much of a shock to the system.
4. Describe how warming up can prepare you psychologically for a workout or activity.
It prepares you for higher intensities by increasing your arousal and focus on exercise
5. Define cooling down, describe the purpose of cooling down, and how to know when you have successfully finished cooling down.
A cool-down is a relaxing exercise done after a workout with the intention of waning the body out of the intensity of aerobic exercise, and you have successfully cooled down when your heart-rate returns to less than 100 bpm and heavy sweating ceases.
6. What differences in the warm-up process did you find between a dynamic warm-up and traditional warm-up? With this in mind, explain what type of warm-up you will use and why. Attach one article or link that supports your decision.
Traditional warm-up appears to be more general and less involved. Dynamic work-out appears to be more specific and caters to one’s own warm up needs as opposed to the non-muscle-specific working traditional warm up. I will try both warm-ups.
7. On the dynamic exercise link, which exercises should you avoid if you have knee problems? What modifications could you make to stay safe? Neck problems? Modifications?
I would avoid the walking high knees, the walking high knee lunge, and anything else that applies stress to the knees. I would modify any of these to exclude the part involving the knee, or lessen the degree to which I stretch the knee. The same goes with the lying scorpion and side bend, over and back for neck problems.