Warming-Up and Cooling-Down

How many sets and repetitions should an individual perform when utilizing dynamic mobility exercises?

1. 10 to 15 repetitions for 1 to 3 sets.

What does a proper cool-down consist of?

1. 5 to 15 minutes of low intensity movement. 2. Sport specific activity 3. Dynamic stretching 4. Static stretching.

What does the main phase of a workout involve?

1. Acquiring skills (learning) 2. Mastering the kettlebell exercises. 3. Practicing and progressing the exercises.

What is the general warm up divided into?

1. Aerobic activity (pulse raiser) 2. Joint mobility (rotations)

What is the focus of aerobic activity? What type of activities or movements does it consist of?

1. Aerobic activity to raise the pulse 2. And can consist of a number of aerobic movements that circulate blood and oxygen to supply the muscles with oxygen and nutrients. 3. An easy jog of 5 to 10 minutes. 4. This includes: -Brisk walking -Marching in place -Skipping forward and back -Lateral shuffling -Low intensity agility drills -Calisthenics -Shadowboxing -Skipping rope

What is the degree and duration of a warm up and cool down dependent on?

1. Age 2. Fitness level 3. Training experience 4. Injuries and health history 5. The intensity of the main phase

How should and individual perform joint rotations? How many repetitions should they perform? What is it important to do?

1. Both clockwise and counterclockwise. 2. Work from top to bottom or from your center and towards the extremities. 3. Perform 10 to 20 repetitions or as many as needed for the joints to feel stretched and warmed. 4. Be sure to mobilize all major joints of your body.

What do sport specific warm ups involve? At what intensity should they be performed? How should an individual progress utilizing these stretches?

1. Exercises and drills that mimic the main activity to follow but are performed at low intensity. 2. Move from light to progressively heavier kettlebell lifts that you will be doing in he main training, only lighter and with lower volume.

What are the benefits of performing static stretches?

1. Improves overall flexibility 2. Great tool to promote relaxation 3. Improves recovery time 4. Increases blood flow

What are the psychological benefits of a warm up?

1. Increases arousal 2. Provides stronger focus of your attention to the task 3. Gives time to clear mind 4. Gives time to review your goals and skills 5. Create the correct mind set for a succesfful traning session. 6. Engages the body and the mind togejer and prepares them for learning.

What does the sport specific activity in the cool down phase help reduce?

1. It helps reduce your HR and blood flow as well as remove metabolic by-products. 2. Perform at least 5 minutes of sport specific activity after the main phase of training.

Why is it important to work on flexibility?

1. It is important to have full range of motion in all joints and major muscle groups used in the exercise.

What is the difference between the dynamic mobility exercises in the warm up and the dynamic stretching exercises in the cool-down?

1. It is the intensity. 2. You will be gentler during the warm up and more vigorous during the cooldown since you are already warm.

What does a thorough preparation phase consist of? How does it relate to age and intensity of the workout? How intense should it be?

1. It may last anywhere from 5 to 30 minutes of low intensity movement. 2. The older and more unfit an individual is, the longer a warm up should be. 3. The more intense a workout, the longer the warm up. 4. It should be intense enough to raise your body temperature but not intense enough to fatigue you.

What does a warm-up prepare you for? What is the purpose of a cool-down?

1. It prepares your muscles and heart to move from inactivity to moderate or heavy activity and prepares your body and mind for the hard training head. 2. It gradually reduces your HR and prepares your muscles for the next training session. 3. They are paramount in making sure that your kettlebell workout is safe and effective.

What occurs when an individual does not utilize a cool-down following the main phase relating to metabolic waste?

1. Metabolic waste materials such as lactic acid will not be removed. 2. This leads to post exercise stiffness and soreness.

When possible, what type of movement is preferred when performing aerobic activity? Give an example?

1. Natural movement is preferred to the machine based alternative. 2. Stationary bike does for offer a challenge in balance or core stability such as that of riding a bicycle.

When should static stretches be utilized?

1. Only at the end of a warm up when the muscles are warmed and thus more elastic, reducing the likelihood of the stretch. 2. At the end of the cooldown.

What does a well designed kettlebell workout consist of?

1. Preparation phase:. Warm up 2. Main phase:. Workout 3. Final phase:. Cool down

What is dynamic flexibility?

1. The ability to attain a large range of motion at a joint with accompanying movement and consist of simple movements that require large ranges of motion.

What occurs when an individual suddenly stops exercising without a cool-down? What does this cause a need for?

1. The heart continues to beat at a much faster rate than normal.. 2. The muscles will not be able to pump the blood back at the required speed, which can cause the blood to pool in the veins. 3. Your brain will be denied the oxygen it needs and you might faint. 4. Continuous rhythmic activity in the legs right after exercise in order to prevent the blood from pooling.

What occurs when an individual decides to stretch cold or stiff?

1. The stretch is less productive and more likely to cause discomfort or injury.

What is the reason of utilizing joint mobility exercises? What are the benefits?

1. They help your joints to feel loose and lubricated so that they move smoothly and with relative ease. 2. They lubricate the entire joint with synovial fluid and permit your joints to function more easily when called upon to lift the kettlebells.

Why is it important to warm up and cool down?

1. To prepare the body for the vigorous workout. 2. To allow the body to settledown and unwind.

Why should an individual perform aerobic activity as their warm up?

1. To raise your body's core temperature. 2. Gradually increase your HR 3. Increase in blood flow towards muscles 4. Improves performance and flexibility.

What will taking the time to participate in a warm up and cool down help in he prevention of?

1. Unnecessary injuries 2. Reduces muscle soreness 3. Inadequate timing for dilation of blood vessels. >Sudden rise in BP >Inadequate supply of oxygen to the muscles. 4. Chest pain 5. Heart damage 6. Muscle pain 7. Arrhythmia 8. Early fatigue 9. Muscle strains 10. Joint injury

What does a well-constructed warm up consist of?

1. Up to four separate stages, each one preparing you for the next stage: -General warm up -Dynamic mobility warm up -Sport specific warm up -Static stretching warm up

Why is it best to utilize static stretches at the cool down rather than on the warm up? Why should you not stretch a cold or stiff muscle?

1. When the muscles are already warmer and better able to lengthen, 2. Because stretching a cold muscle can increase the risk of tears and pulls.

When should an individual utilize dynamic stretches? What should they use them for?

1. When warming up for a workout that will involve a lot of dynamic and explosive activity. 2. To improve dynamic flexibility. 3. It is accomplished by performing movements in all directions while gently increasing motion and speed.

Why is stretching while tired or sleepy generally not a good idea?

1. Your focus is less sharp and you are more likely to lack the concentration needed to ensure good positioning and mechanics.

What are the benefits of stretching during the cool-down?

1. improves physical fitness 2. Increases range of motion 3. Optimizes the learning practice and performance of skilled movements. 4. Increases mental and physical relaxation and promotes development of body awareness. 5. Reduces risk of injury to joints, muscles, and tendons. 6. Reduces muscle tension and soreness. 7. increases suppleness due to stimulation of the chemicals that lubricate the CT.

What are the physiological benefits of a warm-up?

1.Increases blood flow to the muscles used 2.Increases heart rate and circulation and raises core body temperature, making the muscles more pliable · 3. Increases delivery of oxygen and nutrients to the muscles, with an associated increase in cardiorespiratory performance preventing you from getting out of breath early or too easily 4. Prepares the nerve-to-muscle pathways for exercise 5. Decreases muscle stiffness, preparing the muscles for stretching, which may help you avoid injuries such as muscle tears and pulls 6. Increases production of synovial fluid, which reduces friction between the joints. 7. Activates a full and free range of motion in muscles and joints 8. Increases adrenaline 9. Improves efficient cooling (sweating) by activating heat-dissipation mechanisms in the body and may help to prevent overheating during the main phase proves coordination. 10. Improves coordination and reaction times.

Why is it best to stretch after the main phase?

Because body temperature stays elevated forsome time after exercise.