DEFENSIVE TACTICS EXAM 2
QUESTIONS AND 100% CORRECT
ANSWERS
(Preparation for Defensive Tactics Training)
Defensive tactics skills require five things?
1.physical fitness
2., strength,
3. agility,
4.balance, and
5. flexibility.
what reduces the risk of injuries, stretching exercises should be
conducted every day?
flexibility
(Stretching Exercises)
Begin and end each session with stretching exercises. A _____session elevates the
heart rate and increases blood circulation to the muscles, which saturates the
muscles with oxygen. This helps the body prepare itself for the physical activity.
warm-up
(Stretching Exercises)
A ______after physical activity redistributes the blood flow, causing the metabolic rate to
decrease.
,This process helps the muscles relax and prevents the tightening of muscles, which is
vital for the body to recover.
cool-down
Stretching usually begins with a warm-up such as running in place, jumping jacks, push-
ups, or any calisthenics exercises that last for____ minutes to warm up the muscles, and
increase heart rate, respiration, and perspiration.
5-7
Stretching generally begins at the ________________
top of the body and moves to the bottom or vice versa.
You should stretch
until you feel_____to_______ tension. The following examples of stretching exercises are
suitable for
preparation for defensive tactics training.
mild to moderate
what type of stretch is this?
While standing, lean your left ear to your left shoulder for a count of 10 seconds. Repeat
on the opposite side.
Stretch chin to chest and head to rear. Perform 2-3 sets in each direction.
Neck Stretch
what type of stretch is this?
While standing, place both arms behind your hips. With interlocking hands, slowly raise
your arms behind your back for a count of 10-20 seconds. Keep your head upright and
neck relaxed.
Straight Arm Behind Back Stretch
how long do you hold for the neck stretch?
10 seconds
, how long do you hold for the straight arm behind back stretch?
10 -20 seconds
what type of stretch is this?
While standing, raise your right arm above your head and bend the right arm. The elbow
will be above your head. Using the opposite hand, grasp your elbow and slowly pull
towards the midline of the back, moving your hand in between your shoulder blades.
Hold the stretch for 10-20 seconds and repeat on the left side.
Behind Neck Tricep Stretch
hpw long do you hold Behind Neck Tricep Stretch?
10-20 seconds
what type of stretch is this?
While standing, bring your straight right arm across your chest with the palm up. Grasp
your upper arm above the elbow with your left hand and slowly pull in towards and
across your chest. Hold for 10-20 seconds and repeat with the left arm.
Arm Cross in Front of Chest
how long do you hold the arm cross in front of chess?
10-20 seconds
what type of stretch is this?
While standing, bring both straight arms above the head with hands interlocking, palms
facing up, and reach upward slowly while reaching slightly backward. Hold for 10-20
seconds.
Both Arms Up Above Head Stretch
how long do you hold Both Arms Up Above Head Stretch?
10-20 seconds
what type of stretch is this?
While standing with your feet shoulder-width apart, bring your arms from an overhead
QUESTIONS AND 100% CORRECT
ANSWERS
(Preparation for Defensive Tactics Training)
Defensive tactics skills require five things?
1.physical fitness
2., strength,
3. agility,
4.balance, and
5. flexibility.
what reduces the risk of injuries, stretching exercises should be
conducted every day?
flexibility
(Stretching Exercises)
Begin and end each session with stretching exercises. A _____session elevates the
heart rate and increases blood circulation to the muscles, which saturates the
muscles with oxygen. This helps the body prepare itself for the physical activity.
warm-up
(Stretching Exercises)
A ______after physical activity redistributes the blood flow, causing the metabolic rate to
decrease.
,This process helps the muscles relax and prevents the tightening of muscles, which is
vital for the body to recover.
cool-down
Stretching usually begins with a warm-up such as running in place, jumping jacks, push-
ups, or any calisthenics exercises that last for____ minutes to warm up the muscles, and
increase heart rate, respiration, and perspiration.
5-7
Stretching generally begins at the ________________
top of the body and moves to the bottom or vice versa.
You should stretch
until you feel_____to_______ tension. The following examples of stretching exercises are
suitable for
preparation for defensive tactics training.
mild to moderate
what type of stretch is this?
While standing, lean your left ear to your left shoulder for a count of 10 seconds. Repeat
on the opposite side.
Stretch chin to chest and head to rear. Perform 2-3 sets in each direction.
Neck Stretch
what type of stretch is this?
While standing, place both arms behind your hips. With interlocking hands, slowly raise
your arms behind your back for a count of 10-20 seconds. Keep your head upright and
neck relaxed.
Straight Arm Behind Back Stretch
how long do you hold for the neck stretch?
10 seconds
, how long do you hold for the straight arm behind back stretch?
10 -20 seconds
what type of stretch is this?
While standing, raise your right arm above your head and bend the right arm. The elbow
will be above your head. Using the opposite hand, grasp your elbow and slowly pull
towards the midline of the back, moving your hand in between your shoulder blades.
Hold the stretch for 10-20 seconds and repeat on the left side.
Behind Neck Tricep Stretch
hpw long do you hold Behind Neck Tricep Stretch?
10-20 seconds
what type of stretch is this?
While standing, bring your straight right arm across your chest with the palm up. Grasp
your upper arm above the elbow with your left hand and slowly pull in towards and
across your chest. Hold for 10-20 seconds and repeat with the left arm.
Arm Cross in Front of Chest
how long do you hold the arm cross in front of chess?
10-20 seconds
what type of stretch is this?
While standing, bring both straight arms above the head with hands interlocking, palms
facing up, and reach upward slowly while reaching slightly backward. Hold for 10-20
seconds.
Both Arms Up Above Head Stretch
how long do you hold Both Arms Up Above Head Stretch?
10-20 seconds
what type of stretch is this?
While standing with your feet shoulder-width apart, bring your arms from an overhead
