A) Knowledge and Understanding of Warm-Ups (Part 1)

Try the following stretch and identify which muscle is being stretched

• Glutes

• Hamstrings

• Deltoids

• Forearm

Try the following stretch and identify which muscle is being stretched

• Gastrocnemius

• Glutes

• Quadriceps

• Pectorals

Try the following stretch and identify which muscles are being stretched

• Quadriceps and Hip-Flexors

• Glutes and Quadriceps

• Deltoids and Pectorals

• Latissimus Dorsi and Glutes

Try the following stretch and identify ALL of the muscles being stretched (3 muscles in total)

• Glutes

• Deltoids

• Hip Flexors

• Hamstrings

• Gastrocnemius

What of the following answers best describes the 3 phases of the warm-up?

• Static Stretching, Skill Familiarization, Pulse Raiser

• Pulse Raiser, Skill Familiarization, Dynamic Stretching

• Pulse Raiser, Dynamic Stretching, Skill Familiarization

• Dynamic Stretching, Pulse Raiser , Skill Familiarization

How long should a pulse raiser last?

• 1-3 minutes

• 3-5 minutes

• 5-8 minutes

• 8-10 minutes

The 3 basic physiological effects of a pulse raiser are:

• Increase Focus

• Increase Heart Rate

• Decrease Breath Rate

• Increase Breath Rate

• Increase Body Temperature

Dynamic Stretching is.....

• Without Movement

• With Movement

When is static stretching helpful?

• After pulse raiser

• Before exercise

• During Cool Down

• During exercise

How long should you hold a dynamic stretch for?

• 10 seconds

• 15 seconds

• 20 seconds

• you don't hold dynamic stretches