Warm-Up and Cool-Down Flashcards

1️⃣ Familiarise yourself with the flashcards:

  • Look through all the flashcards to see what's on both sides.
  • Make sure you understand the information on each card. If something's unclear, click the link to the revision notes at the bottom of the page for more details.

2️⃣ Test yourself:

  • Look at the question or prompt on each card and try to remember the answer before flipping it over.
  • Check the answer and make a note of any cards you find challenging and need to go over more.

3️⃣ Consistently Review and Practice:

  • Use spaced repetition: spend more time on the cards you struggle with and go over them more often.
  • Regularly review all the flashcards to help you better understand and retain the information over time.

Note: We may include questions that have multiple correct answers. It's useful to remember specific examples to understand these concepts better.

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What is the main purpose of a warm-up?

To prepare the body and mind and lower injury risk.

Name the five phases of a warm-up.

Pulse raiser, mobility, stretching, dynamic movements, skill rehearsal.

What is a pulse raiser? Give one example.

Light exercise to raise heart rate, such as an easy jog or skipping.

What does mobility mean in a warm-up? Give an example.

Moving joints through their range of movement. For example, arm circles or hip circles.

Which type of stretching is best in a warm-up, and why?

Dynamic stretching. It warms muscles while you keep moving.

What are dynamic movements in a warm-up? Give one example.

Sport-like moves to prepare the body, such as shuttle runs.

Why include skill rehearsal in a warm-up? Give one example.

To practise sport skills before play, such as passing drills.

State two physical effects of a warm-up on the body.

Raises heart rate and body temperature. Increases blood flow.

Name one mental benefit of a warm-up.

It improves focus and reduces nerves.

What are the two main parts of a cool-down?

Light exercise, then static stretching.

State two benefits of a cool-down.

Helps remove lactic acid. Reduces next-day muscle soreness.

What is blood pooling, and how does a cool-down help?

Blood collects in muscles if you stop fast. A cool-down keeps it moving.