Warm-Up on the Track

In the picture

1. 1Slow jog: light steps, tall posture and relaxed shoulders.
2. 2Arm circles: bent elbows drawing small circles beside the shoulders.
3. 3Leg swing: one straight leg swings forward from the hip.
4. 4Stopwatch: face-up on the grass, hands set to zero.
5. 5Water bottle: upright on the grass with the cap closed.

Examples

• Jogging for five minutes before a football match.
• Walking and drinking water after a hard cycling sprint.

Quiz: Warm-Up on the Track (Age 18)

1. 1

   What is the right order for a progressive warm-up before intense exercise?

   • Dynamic swings, intense exercise, then easy movement.
   • Easy movement, joint circles, then dynamic swings.
   • Intense exercise, then easy movement and joint circles.
2. 2

   What should recovery after intense exercise include?

   • Rehydrating only, with no need to cool down.
   • Cooling down only, with no need to drink.
   • Cooling down and rehydrating.
3. 3

   Which warm-up activity matches the joint-circles part of the warm-up?

   • Leg swing
   • Arm circles
   • Slow jog

The answers, each with its explanation, are in the app. This lesson has left the free week, so its quiz is part of the subscription.