Injury Prevention & Safety

What is a Warm Up?

• Exercises done immediately before an activity

• Allows the body a chance to transition from rest to activity

• Designed to improve performance and build focus

• Important for preventing injury

• All of the above

Increased blood flow throughout the body leads to ______________ body temperature and ________________ muscles.

• cooler; tighter

• cooler; looser

• warmer; looser

• warmer; tighter

Mentally preparing for the upcoming workout/performance in your warm up helps improve your?

• Skill

• Coordination

• Technique

• Resilience

• Concentration

What does an effective cool down consist of?

• Lowering heart rate

• Increasing body temperature

• Maintaining blood pressure

• Decreasing breathing rate

What is DOMS?

• Decreased organ muscle syndrome

• Delayed onset muscle soreness

• Damaged onset muscle soreness

• Delayed onset muscle sickness

What causes muscles to swell and become sore?

• Small rips and tears in the muscle tissue that allows fluid to leak out.

• Poor diet

• Adrenaline production

• Effective warm up routine

True or False: You need to do a cool down after exercise, even if you don't feel it was particularly tough exercise.

• True

• False

Which of the following are not suitable cool down activities?

• Walking

• Press ups

• Dynamic stretches

• Static hamstring stretches

• Rotating joints to increase flexibility

Muscle soreness will:

• be limited if exercise is started in a gradual manner

• not be affected by a cool-down period.

• not be affected by a warm-up period.

• usually not appear until 48 hours after exertion.

When beginning an exercise program after an illness, it is best to:

• begin at the same level of intensity as when you last worked out

• begin at a lower level of intensity and slowly increase your workouts.

• begin at a higher level of intensity.

• wait three weeks after you have recovered before exercising.