護理師正在提供有關預防青少年運動相關傷害的教育。何種是最重要的預防措施？
A nurse is providing education on preventing sports-related injuries in adolescents. Which is the most important preventive measure?
- AIgnoring minor aches and pains忽視輕微的痠痛
- BCompeting at the highest level possible以最高水準進行競賽
- CProper warm-up and cool-down exercises✓ 正解適當的熱身與緩和運動
- DWearing the latest sports equipment穿戴最新款的運動裝備
運動傷害多源於肌肉彈性不足或負荷過大。適當的熱身運動（Warm-up）能提升肌肉溫度，增加組織彈性與關節活動度，並透過循序漸進的負荷讓心血管系統適應，減少運動時肌肉拉傷或撕裂的風險。冷卻運動（Cool-down）則有助於代謝廢物排除。這是預防傷害最基礎且有效的程序。其他選項如裝備或競賽強度，皆不如運動程序的正確執行來得重要。
Most sports injuries result from insufficient muscle flexibility or excessive load. Proper warm-up exercises raise muscle temperature, increase tissue elasticity and joint range of motion, and allow the cardiovascular system to gradually adapt to load, thereby reducing the risk of muscle strain or tear during activity. Cool-down exercises help eliminate metabolic waste products. This is the most fundamental and effective procedure for injury prevention. Other options, such as equipment or level of competition, are not as important as correct execution of the exercise routine itself.