1there are three important benefits to the warm up session:

(d) the heart rate is gradually increased from the resting pulse, the temperature within the muscles is increased, and the chance of muscle soreness and injury is reduced.

2 a _ your body prepare itself for exercise, both mentally and physically, and reduces the chance of injury.

(warm up.)

3 during the you should gradually decrease the pace of exercise until your pulse rate lowers to at least 120 beats per minute.

(cool down)

4 your cool down session should include:
(a) 5 to 10 minutes jogging/walking or 5 to 10 minutes of static stretching exercises.

5 select the statement below that correctly outlines the steps required to perform a chest stretch.

(d) stand tall, your feet slightly wider than shoulder-width apart, your knees slightly bent. hold your arms out to the side parallel with the ground and the palms of your hands facing forward. stretch your arms back as far as possible.

6 the goal of as part of the cool down is to relax the muscles and improve their maximum range of motion.

(b) static stretching.

7 what part of the body is being stretched if you follow these steps?
stand tall, your feet slightly wider than shoulder-width apart, your knees slightly bent. hold your arms out to the side parallel with the ground, and the palms of your hands facing forward. rotate your hands so the palms face to the rear. stretch your arms back as far as possible.

(a) chest and biceps.

8 the entire cool down process should:

(a) last between 5 and 10 minutes.

9 the can be a combination of rhythmic exercises or a slower version of the aerobic activity you plan doing.

(d) when you first get started, do not allow for rest days in your exercise schedule.

10 the can be a combination of rhythmic exercises or a slower version of the aerobic activity you plan doing.

(b) warm up.

100% on the lesson 4 unit 1 fitness test

There are ten (10) questions in all.
Here are the answers and rationale below

1. CORRECT... Three important benefits of warm up sessions are as follows:
- The heart rate is gradually increased from the resting pulse (Due to thermoregulatory changes that occur during the warm up).
- The temperature within the muscles is increased (due to increase in metabolism).
- The chance of muscle soreness and injury is reduced (due to increased blood flow to the muscles).

2. CORRECT... A warm up is usually done before a performance or practice in order to prepare the body both physically and mentally for the exercise. Warm up exercises also reduce the chance of injury during the practice or performance since the body is adequately prepared (warmed up) to the task.

3. CORRECT... The Cool-Down helps the body to return gradually to its starting point after a practice or performance. Athletes are taught to gradually decrease the pace of exercise until the pulse rate comes down to at least 120 beats per minute.

4. CORRECT... The cool down session typically should include  5 to 10 minutes jogging/walking (This is so that the body temperature will reduce, and waste products will be eliminated from the working muscles) OR 5 to 10 minutes static stretching exercises (In addition to what 5 to 10 minutes of jogging/walking will do, this will also increase range of movement).

5. CORRECT... The steps required to perform chest stretch are outlined as follows:
- Stand tall (Your feet should be stretched apart slightly wider than the width of your shoulder, and your knees should be slightly bent)

- Hold your arms out to the side (Make sure your arms are parallel with the ground; your palms should face forward).

- Stretch your arms back as far as you can

6. CORRECT... During the cool-down session, the goal of static stretching (which should last for 5 to 10 minutes) is to relax the muscles and improve their maximum range of motion. Asides this, it also helps to decrease the body temperature, and eliminate waste products from the working muscles.

7. CORRECT... The steps outlined in the question are required to perform biceps stretch. If these steps are followed as outlined, the stretch should be felt across the chest and also in the biceps. Therefore, the parts of the body are being stretched are the chest and the biceps.

8. CORRECT... The duration of the entire cool down process, whether is it done by jogging or walking, or by doing the static stretching exercises should last between 5 and 10 minutes. This time range is usually enough to relax the muscles and improve their flexibility.

9. The question does not match with the answer. However the statement quoted is FALSE... You should make allowance for, and in fact carefully plan rest days in your exercise schedule because rest and recovery days form a very vital part of any exercise regimen.


10. CORRECT... Warm up sessions before your practice or performance may be done by combining some rhythmic exercises or by doing a slower version of the aerobic activity you plan doing during your performance or practice.