What is the recommended warm-up structure for a 45-minute GPTS class?

• A. 15 minutes of static stretching only.
• B. 5-10 minutes of dynamic warm-up and mobility, followed by practice sets or light activation before main work.
• C. Skip warm-up to save time.
• D. 20 minutes of heavy lifting.

Answer: (B)

Dynamic preparation that moves and primes the body is what sets the stage for a productive 45-minute GPTS session. A brief 5- to 10-minute dynamic warm-up and mobility work elevates tissue temperature, improves joint range of motion, and activates the muscles you’ll use, giving the nervous system a signal to coordinate movement more smoothly. Following that with practice sets or light activation lets participants rehearse the actual patterns with low load, refine technique, and gradually ramp up readiness before the main work begins. This approach makes the warm-up time-efficient and effective, supporting performance and reducing injury risk. Options that rely on static stretching alone don’t prepare the body for dynamic tasks, and skipping warm-up or dedicating a long period to heavy lifting misuses time and can increase risk.