2.04 Warm Up / Cool Down/ Assignment Visual Support

Your Wellness guide would like you to answer some preliminary questions and design your warm-up/cool-down routine.

  • Copy and answer the following questions in a word processing document.
  • Be sure tosavethe assignment document to your Personal Fitness folder.
  • Be sure to save your work as 2_04.rtf.

Assignment Questions

Part I: Beginning the Activity (pick a cardiovascular activity for question 1 and answer other three questions)

  1. Choose an activity such as walking, running, aerobics, soccer, basketball, or rollerblading. What exercise activity will you participate in?
  2. Why is the warm-up phase of your training program important?
  3. Why is the cool-down phase of your training program important?
  4. Identify areas of your body in which you have experienced muscle soreness due to vigorous activity.

Part II: Design a Warm-up for Your Personal Needs- Aerobic is what you do at beginning of workout to increase heart rate (i.e. Walk, slow jog, slow bike ride) Stretches be specific what stretches and sports specific warm up for your activity you chosen.

For each of the following, describewhat you will do to prepare your body for the activity that you selected in Part 1, #1.

  1. Aerobic exercise
  2. Stretching (stretchallthe major muscle groups used)
  3. Sport-specific exercise

Part III: Design a Cool-down for Your Personal Needs- Aerobic activity what you did at end to bring heart rate back down maybe walk, slow jog, slow bike ride, Stretching be specific, Recovery did you rehydrate and RICE. HINT: Review the hotline on workout tab for Resource:Warm Up / Cool Down

For each of the following, describe what you will do for your cool-down for the activity that you have selected.

  1. Aerobic activity
  2. Stretching
  3. Recovery

Part IV: Practice What You Designed- ANSWER QUESTIONS

  1. Practice the warm-up you have designed.
  2. Consider how the warm-up/cool-down made you feel. Did it help prepare you for the workout? What changes would you consider making for the next workout? Be prepared to discuss this information with your instructor in your Discussion-Based Assessment.

Part V: Skills and Performance- Pick and Activity that you participate in and tell me how you use all 6 skill related fitness components to enhance that performance.

  1. Think about an activity you participate in and explain how each of the skill-related components of balance, reaction time, agility, coordination, power, andspeed can enhance your performance levels in that activity. (P.S. You will need this information for your 2.04 DBA and exam questions. May want to review 2.03 workout tab for Health and Skill-related components. Just a thought)

Besure to OPEN the hotlink Resource:Warm Up / Cool Down on the 2.04 “WORKOUT” page for additional support with this submission.