Question

Aiden is studying to become a personal trainer. He has to create a workout that includes some or all of the activities listed below. Which activities should Aiden include, and in which order, to create the best possible workout ? cooldown warm-up stretch exercise

Answer 1

Warm-up first. This will get your muscles and tissues full of blood and oxygen.
Then stretch exercise (not necessary)
Then you do your exercise.
Then again stretch exercise (again not necessary)
Last one is the cooldown clear some of the lactic acid.

Answer 2

Perform a warm-up which involves dynamic stretching (not traditional static stretching, which has been shown to decrease muscle strength significantly if performed before bouts of exercise).
Perform a couple sets of exercises that accentuate the main muscle groups that are being worked in the training session.
Proceed to the actual training session. 45 minutes- 1 hour is optimal for strength training as any longer will increase the catabolic effects of training; this is counterproductive to the purpose of the training session, which is to build muscle. Ensure to consume an intra-workout recovery beverage. This can be a combination of water and an electrolyte beverage, or a protein shake w/ added glutamine and BCAA (branched chain amino acids)
After the workout is completed, immediately consume a liquid post-workout beverage. The best choice is a whey protein powder mixed w/ water and added BCAAs if you have them. Also drink a glass of orange juice (or any simple carbohydrate-sugary drink which does not contain additives or chemicals). An easier, cheaper alternative is to consume chocolate milk. The protein to carbohydrate ratio that Chocolate Milk (CM) contains has been shown to increase muscle-protein synthesis when consumed during the 30-45 minute "window of opportunity" after a workout.
Lastly, perform light stretching of the muscles that were worked during the session.
Also, 30 minutes to 1 hour after the post-workout recovery beverage is consumed, eat a whole meal that contains mainly protein and carbohydrate. Drink plenty of water. Carboydrates which are consumed should be complex-carbohydrates (whole grains, dark green cruciferous vegetables, oatmeal, brown rice, etc.)