Certified Diabetes Care and Education Specialist (CDCES) Practice Exam

What is an important aspect of the warm-up phase of exercise?

1. Strong evidence supports stretching prior to an aerobic session to prevent muscle injury.

2. The heart rate should be elevated during the warm-up phase.

3. Stretching for 10-15 minutes prior to an exercise session is recommended.

4. The warm-up phase includes doing an activity at a slower speed or lower intensity for 5-10 minutes.

The correct answer is: The warm-up phase includes doing an activity at a slower speed or lower intensity for 5-10 minutes.

The warm-up phase of exercise is designed to prepare the body for the physical demands of more intense activities. Conducting an activity at a slower speed or lower intensity for 5-10 minutes helps to gradually increase blood flow to the muscles and raise the heart rate in a controlled manner. This process allows the body to adapt and reduces the risk of injury, as the muscles, joints, and cardiovascular system become accustomed to the forthcoming exertion. During this phase, metabolic processes are stimulated, and body temperature rises, which contributes to improved muscle flexibility and joint mobility. Such a preparatory routine can enhance performance and lead to a more effective workout. The warm-up should focus on dynamic movements relevant to the upcoming activity rather than static stretching, as static stretching can reduce muscle strength temporarily if performed immediately before exercise. Hence, engaging in an activity at a lower intensity is not only practical but also beneficial for overall exercise effectiveness.