Q 1-A-Briefly define warm up & cool down &Mention the exercises you do in warm up & cool down.
Ans-Warm-up and cool-down are two essential components of any physical activity or exercise routine.
They are performed before and after the main workout session to prepare the body for exercise and
facilitate recovery.
Warm-up: A warm-up is a set of activities and exercises performed prior to engaging in more intense
physical activity. The purpose of a warm-up is to gradually increase the heart rate, circulation, body
temperature, and flexibility, preparing the body for the upcoming workout or sports activity. The key
goals of a warm-up include:
Increasing blood flow to the muscles, which enhances oxygen and nutrient delivery.
Raising the body's core temperature, leading to improved muscle elasticity and reduced risk of
injury.
Activating and preparing the muscles, tendons, and joints for the specific movements involved in
the workout.
A warm-up typically consists of light cardiovascular exercises such as jogging, cycling, or jumping jacks,
followed by dynamic stretching exercises that involve moving the muscles and joints through a full range
of motion. It usually lasts around 5 to 10 minutes, depending on the intensity and duration of the
subsequent exercise.
Cool-down: A cool-down is a period of low-intensity exercises and stretches performed at the end of a
workout session or physical activity. The purpose of a cool-down is to gradually transition the body from
a state of high exertion back to its resting state. The key goals of a cool-down include:
Lowering the heart rate and gradually decreasing blood flow and circulation.
Preventing the pooling of blood in the extremities by gradually returning it to the core.
Promoting the removal of waste products, such as lactic acid, from the muscles.
Reducing the risk of post-exercise muscle soreness and stiffness.
Facilitating the relaxation of muscles and promoting a sense of well-being.
A cool-down typically involves low-impact cardiovascular exercises, such as walking or slow
jogging, followed by static stretching exercises that target the major muscle groups used during
the workout. The duration of a cool-down is generally around 5 to 10 minutes, but it can be
longer if needed.
REPORT OF FIT INDIA PROTOCOL
V Sit Reach - Female (cms)
Age -19yrs cm LEVEL
Score at day 1
Score at day 10
Partial Curl up- Female(no.)
Age -19yrs No. LEVEL
Score at day 1 9 L3 (can do better)
Score at day 10 13 L4 (Good)
Push-ups - Female (no.)
Age -19yrs No. Level
Score at day 1 15 L4 (Good)
Score at day 10 25 L5 (Very Good)
Two (2) Km Run/Walk - Female (min:sec)
Age -19yrs Time LEVEL
taken
Score at day 1 13:36 L1 (work harder)
Score at day 10 11:23 L4 (Good)
Naukasana
Mm;jj
Vrikshasana
Ll;kk
BMI LEVEL
BMI range – kg/m2
BMI LEVEL at day 1=
50
=¿ 22.41
( 1.49352 )2
BMI LEVEL AT DAY 1- NORMAL (HEALTHY WEIGHT)
49
My BMI = = 22
( 1.49352 )2
BMI LEVEL AT 10TH DAY- NORMAL (HEALTHY WEIGHT)
Section – B
Q 1 - What is meant by aerobics?
Aerobics refers to a form of physical exercise that combines rhythmic movements with cardiovascular
conditioning. It is typically performed to music and involves continuous, vigorous movements that
increase the heart rate and stimulate the body's aerobic energy systems.
The term "aerobics" originates from the word "aerobic," which means "with oxygen." During aerobics,
the body uses oxygen to generate energy by breaking down carbohydrates and fats. This process helps
improve cardiovascular endurance and overall fitness.
Aerobics classes often include a variety of movements, such as jogging or marching in place, jumping
jacks, kicks, punches, grapevines, and dance-inspired steps. These exercises are designed to target large
muscle groups and elevate the heart rate, promoting improved cardiovascular health, increased lung
capacity, and calorie burning.
Aerobics can be an effective way to improve physical fitness, lose weight, and increase stamina. It is also
known for its positive effects on mental well-being, as it can reduce stress, boost mood, and enhance
cognitive function
Q2 – Make five days Aerobic Workout Exercise for yourself.
DAY 1 –
Jumping Jack for 3 mins
Cycling for 20mins
Skipping Rope for 30 times
DAY 2 –
Spot Marching for 5min
Dance related Steps for 15 min
Punches for 5 min
Spot running for 2 min
DAY – 3
Sideways stretch
