Created from Youtube video: https://www.youtube.com/watch?v=JxOuMu_dQ6QvideoConcepts covered:RAMP protocol, warm-up system, core temperature, muscle activation, joint mobilization
The RAMP protocol is a structured warm-up system designed to prepare the body for physical activity by raising core temperature, activating key muscles, mobilizing joints, and potentiating for the main workout. It is adaptable for various sessions and particularly effective before fitness tests, incorporating exercises like running in place, faux skipping, lunges, and squat jumps to enhance performance and reduce injury risk.
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MDPfit RAMP Warm-up
Concepts covered:RAMP protocol, warm-up system, core temperature, muscle activation, joint mobilization
The RAMP protocol is a structured warm-up system designed to prepare the body for physical activity by raising core temperature, activating key muscles, mobilizing joints, and potentiating for the main workout. It is adaptable for various sessions and particularly effective before fitness tests, incorporating exercises like running in place, faux skipping, lunges, and squat jumps to enhance performance and reduce injury risk.
Question 1
RAMP protocol includes Raise, Activate, Mobilize, Potentiate phases.
Question 2
How does faux skipping benefit a warm-up?
Question 3
The 'Potentiate' phase prepares the body for _____ of the main workout.
Question 4
CASE STUDY: A fitness instructor is preparing a group for a job-related fitness test. They have limited space and need to ensure the warm-up is effective.
What should the instructor focus on first?
Question 5
Faux skipping warms up calf muscles and adds dynamic movement.
Question 6
What does the 'P' in RAMP stand for?
Question 7
In the 'Activate' phase, you should focus on _____ key working muscles.
Question 8
CASE STUDY: A personal trainer is designing a warm-up for a client who will perform a high-intensity workout. The client needs to be prepared for explosive movements.
What should the trainer include in the warm-up?
Question 9
Lateral lunges are part of the potentiate phase in RAMP.
Question 10
Why include spinal rotation in lunges?
Question 11
The RAMP protocol's 'R' phase aims to _____ the body's core temperature.
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