For an effective warm-up, how should the sequence of activities be structured?

Starting with light exercise and progressively increasing intensity in a warm-up is essential for preparing the body for more demanding physical activity. This structured approach ensures a gradual increase in blood flow to the muscles, which enhances oxygen delivery and nutrient supply. It also raises the heart rate in a controlled manner, allowing the cardiovascular system to adapt without overwhelming the body.

Additionally, beginning with light movements helps to dynamically stretch the muscles and joints, reducing the risk of injury by increasing their range of motion. As the warm-up progresses to more intense activities, the body becomes fully prepared for the demands of the upcoming exercise or competition. This sequenced escalation also allows for the nervous system to become more active and responsive, improving overall coordination and performance.

The other options do not effectively prepare the body in the same way. Starting with high-intensity exercise might lead to fatigue or injury, while randomizing sport-specific activities can hinder the process of gradually acclimating the body. Ending with cooling down exercises is important, but it is not a part of the warm-up sequence.