CSCS CHAPTER 14 - WARM UP AND
FLEXIBILITY TRAINING EXAM
The effects of a warm up can be divided into two main categories? - Correct Answers -
Temperature related effects
Non temperature related effects
What re temperature related effects of a warm up? - Correct Answers -increase in
muscle temperature
enhanced neural activity
What are the non temperature related effects of a warm up? - Correct Answers -
increased blood flow to muscles
elevation of baseline oxygen consumption
What are some of the positive effects a warm up can have on performance? - Correct
Answers -faster muscle contraction
improvement in rate of force development
improved oxygen delivery
increased blood flow to muscles
enhanced metabolic reactions
What is the Bohr effect of warmup? - Correct Answers -The elevated core temperature
and muscle temperature due to warm up period help increase oxygen release from
myoglobin and hemoglobin
What are the two components of a traditional warm up? - Correct Answers -The general
warmup
The specific warmup
What is the general warmup and what purpose does it serve? - Correct Answers -A
period of light aerobic activity and movement followed by general stretching
Purpose is to increase heart rate, blood flow, respiration rate, and muscle temperature
What is the specific warmup? - Correct Answers -A period of specific movements that
pertain to the sport of interest
What is a typical time frame for a warm up period? - Correct Answers -Between 10-20
minutes
, How close should a warm up period be completed before competition or performance? -
Correct Answers -it should end no longer than 15 minutes before the start of activity
What does RAMP represent? - Correct Answers -Raise
Activate and Mobilize
Potentiate
What is the Raise phase of RAMP? - Correct Answers -It refers to activities that raise
the level of physiological parameters, such as heart rate, respiration, blood flow
How is Raise phase of RAMP different from a general warmup? - Correct Answers -The
exercises in the Raise phase not only stimulate basic physiological processes, but also
focus on the specific movement patterns of the sport
What is the Activate and Mobilize phase of RAMP? - Correct Answers -Stretching and
dynamic exercises that mimic the athlete's sport movements and involve multiple joints
and muscles
When stretching, what time frame should be used so that stretching does not impair
performance? - Correct Answers -Static stretching should not be more than 45 seconds
What is the Potentiate phase of RAMP? - Correct Answers -It is similar to the specific
warmup but focuses more on increasing intensity to reach that of the training session or
competition
When is the Potentiate phase of RAMP most important? - Correct Answers -When a
sport requires high levels of intensity
Which phase of RAMP determines the optimal duration of a warm up? - Correct
Answers -Potentiation, because it is most important for the intensity of the activity
What is range of motion? - Correct Answers -The degree of movement that occurs in a
joint
What is flexibility? - Correct Answers -a measure of range of motion in a joint
What are the two divisions of flexibility? - Correct Answers -Static and dynamic
What is static flexibility? - Correct Answers -The range of movement of a joint during
passive muscle action
What is dynamic flexibility? - Correct Answers -the range of movement around a joint
during active muscle movements
What is typically larger, static or dynamic flexibility? - Correct Answers -Dynamic
FLEXIBILITY TRAINING EXAM
The effects of a warm up can be divided into two main categories? - Correct Answers -
Temperature related effects
Non temperature related effects
What re temperature related effects of a warm up? - Correct Answers -increase in
muscle temperature
enhanced neural activity
What are the non temperature related effects of a warm up? - Correct Answers -
increased blood flow to muscles
elevation of baseline oxygen consumption
What are some of the positive effects a warm up can have on performance? - Correct
Answers -faster muscle contraction
improvement in rate of force development
improved oxygen delivery
increased blood flow to muscles
enhanced metabolic reactions
What is the Bohr effect of warmup? - Correct Answers -The elevated core temperature
and muscle temperature due to warm up period help increase oxygen release from
myoglobin and hemoglobin
What are the two components of a traditional warm up? - Correct Answers -The general
warmup
The specific warmup
What is the general warmup and what purpose does it serve? - Correct Answers -A
period of light aerobic activity and movement followed by general stretching
Purpose is to increase heart rate, blood flow, respiration rate, and muscle temperature
What is the specific warmup? - Correct Answers -A period of specific movements that
pertain to the sport of interest
What is a typical time frame for a warm up period? - Correct Answers -Between 10-20
minutes
, How close should a warm up period be completed before competition or performance? -
Correct Answers -it should end no longer than 15 minutes before the start of activity
What does RAMP represent? - Correct Answers -Raise
Activate and Mobilize
Potentiate
What is the Raise phase of RAMP? - Correct Answers -It refers to activities that raise
the level of physiological parameters, such as heart rate, respiration, blood flow
How is Raise phase of RAMP different from a general warmup? - Correct Answers -The
exercises in the Raise phase not only stimulate basic physiological processes, but also
focus on the specific movement patterns of the sport
What is the Activate and Mobilize phase of RAMP? - Correct Answers -Stretching and
dynamic exercises that mimic the athlete's sport movements and involve multiple joints
and muscles
When stretching, what time frame should be used so that stretching does not impair
performance? - Correct Answers -Static stretching should not be more than 45 seconds
What is the Potentiate phase of RAMP? - Correct Answers -It is similar to the specific
warmup but focuses more on increasing intensity to reach that of the training session or
competition
When is the Potentiate phase of RAMP most important? - Correct Answers -When a
sport requires high levels of intensity
Which phase of RAMP determines the optimal duration of a warm up? - Correct
Answers -Potentiation, because it is most important for the intensity of the activity
What is range of motion? - Correct Answers -The degree of movement that occurs in a
joint
What is flexibility? - Correct Answers -a measure of range of motion in a joint
What are the two divisions of flexibility? - Correct Answers -Static and dynamic
What is static flexibility? - Correct Answers -The range of movement of a joint during
passive muscle action
What is dynamic flexibility? - Correct Answers -the range of movement around a joint
during active muscle movements
What is typically larger, static or dynamic flexibility? - Correct Answers -Dynamic
