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Objectives:

Understand the importance of warm-up and cool-down exercises,

Identify basic warm-up and cool-down routines; and

Perform proper techniques to reduce injury.

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A warm-up is a light physical activity performed before a workout. It prepares the body by increasing heart rate and loosening muscles.

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Warm-Up Routine (5–10 mins):

Light Jogging

Arm Circles

Leg Swings

Jumping Jacks

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A cool-down is a set of movements done after exercise. It gradually lowers the heart rate and prevents dizziness and muscle stiffness.

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Cool-Down Routine (5–10 mins):

Slow walking

Deep breathing

Static stretches (hamstring, quad, shoulder)

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Instruction: Choose whether the following are Correct (/) or Incorrect (x) comment down your answers.

Scenario:

1. Skipping warm-up to save time.

2. Doing stretches before and after workout.

3. Performing intense sprints as warm-up.

4. Walking and deep breathing after exercise.

5. Ending workout without cooling down.

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1. Baechle, T. R., & Earle, R. W. (2019).
Essentials of Strength Training and Conditioning (3rd ed.). Human Kinetics.