Question

1. name five exercise activities you engage in or would like to engage in. for each exercise, list a modified version of that activity you can perform as part of your warm-up routine. (10 points)

exercise:	modified activity:

pre- and post-workout stretching

1. name five stretches you will use in your warm-up and cool-down routines, and describe how to perform each one properly. remember to include stretches for all parts of the body. (10 points)

Explanation:

Question 1 Solution:

Exercise	Modified Activity
Basketball	Dribbling drills (slow pace)
Weightlifting	Light dumbbell curls (low weight)
Yoga	Gentle cat - cow stretches
Swimming	Arm circles in water (shallow)

Question 2 Solution:

1. Hamstring Stretch: Sit on the floor with one leg extended, the other bent with the sole against the extended leg. Lean forward from the hips, reaching for the toes of the extended leg. Hold for 30 seconds. Switch legs.
2. Quadriceps Stretch: Stand on one leg, grab the ankle of the other leg and pull it towards the buttocks. Keep the knees close. Hold for 30 seconds. Switch legs.
3. Shoulder Stretch: Raise one arm across the chest, use the other arm to pull it closer to the body. Hold for 30 seconds. Switch arms.
4. Spinal Twist Stretch: Sit on the floor, cross one leg over the other. Place the elbow of the opposite arm on the outside of the crossed knee and twist the torso. Hold for 30 seconds. Switch sides.
5. Calf Stretch: Stand facing a wall, place one foot behind the other. Keep the back leg straight and the front leg bent. Lean towards the wall, feeling the stretch in the back calf. Hold for 30 seconds. Switch legs.

Answer:

Question 1 Solution:

Exercise	Modified Activity
Basketball	Dribbling drills (slow pace)
Weightlifting	Light dumbbell curls (low weight)
Yoga	Gentle cat - cow stretches
Swimming	Arm circles in water (shallow)

Question 2 Solution:

1. Hamstring Stretch: Sit on the floor with one leg extended, the other bent with the sole against the extended leg. Lean forward from the hips, reaching for the toes of the extended leg. Hold for 30 seconds. Switch legs.
2. Quadriceps Stretch: Stand on one leg, grab the ankle of the other leg and pull it towards the buttocks. Keep the knees close. Hold for 30 seconds. Switch legs.
3. Shoulder Stretch: Raise one arm across the chest, use the other arm to pull it closer to the body. Hold for 30 seconds. Switch arms.
4. Spinal Twist Stretch: Sit on the floor, cross one leg over the other. Place the elbow of the opposite arm on the outside of the crossed knee and twist the torso. Hold for 30 seconds. Switch sides.
5. Calf Stretch: Stand facing a wall, place one foot behind the other. Keep the back leg straight and the front leg bent. Lean towards the wall, feeling the stretch in the back calf. Hold for 30 seconds. Switch legs.