Understanding the RAMP Warm-Up Protocol

What does RAMP stand for in the context of a gym workout?

• Run, Activate, Move, Play

• Rapid, Action, Motion, Performance

• Raise, Activate, Mobilize, Potentiate

• React, Accelerate, Monitor, Push

How long does the 'Raise' phase typically last?

• 10-15 minutes

• 5-10 minutes

• 3-5 minutes

• 1-2 minutes

What activity might you do in the 'Raise' phase to increase your heart rate?

• Stretching

• Meditation

• Deep breathing

• Skipping

Which exercise is suggested for activating the legs during a squat day?

• Push-ups

• Squats

• Jumping jacks

• Arm circles

During the 'Activate' phase, what would you likely do on a chest day?

• Bicep curls

• Lunges

• Leg raises

• Push-ups

What type of stretches are recommended during the 'Mobilize' phase?

• Dynamic stretches

• No stretches

• Isometric stretches

• Static stretches

Which is a recommended dynamic stretch during the 'Mobilize' phase?

• Sitting and reaching

• Scorpions

• Touching toes and holding

• Holding a plank

What is the purpose of the 'Potentiate' phase in the RAMP protocol?

• To cool down the body

• To increase flexibility

• To reduce the heart rate

• To prepare the body for intense workout

What kind of exercise intensity is aimed for in the 'Prepare' phase?

• Variable

• Very high

• Low

• Moderate

How can the RAMP protocol be adjusted?

• Only in professional settings

• According to individual needs

• Based on the trainer's mood

• It's fixed and cannot be changed