Section: Coach Cold — Getting Cold Right
This section covers Chapter 2, Lessons 2.1 through 2.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. Hypothermia is:
A) Mild discomfort from cold B) A core body temperature below approximately 95°F (35°C), with four stages from mild to profound C) The same as the cold shock response D) An adaptation to cold
2. Afterdrop refers to:
A) Falling asleep after cold exposure B) Continued core temperature drop after exit from cold water as cool limb blood returns to the core C) Skin discoloration D) Sleeping in after a cold session
3. Frostnip is:
A) The most severe form of cold injury B) The first, reversible stage of cold injury — skin pales and tingles; a warning shot C) The same as frostbite D) A type of hypothermia
4. Thermal conductivity refers to:
A) The body's heat production B) How efficiently a material transfers heat; water transfers ~25× faster than air C) Skin sensitivity D) Temperature of the air
5. The umbles mnemonic refers to:
A) Different cold-water sports B) Early hypothermia warning signs: stumbles, mumbles, fumbles, grumbles C) Equipment maintenance D) Cold-tolerance levels
6. Cold-water immersion (CWI) is:
A) The same as a cold shower B) Submerging the body to at least the shoulders; more intense than showers due to thermal conductivity C) Walking in cold weather D) Standing in a cold room
7. Swim failure describes:
A) Forgetting how to swim B) Loss of arm/leg coordination in cold water within minutes, independent of swimming skill C) A swimming injury D) Not swimming hard enough
8. Progressive overload (cold) means:
A) Sudden maximum exposure B) Gradual increases in intensity, duration, or frequency over time; small consistent beats sudden C) Random exposure patterns D) Always doing the longest sessions
9. Safe Setup Protocol refers to:
A) Insurance for cold practice B) The architecture of safety elements that should be in place before any immersion session C) A specific brand of cold tub D) Wearing a wetsuit
10. Wet Exit Protocol describes:
A) Diving into the water B) The deliberate sequence for safe exit from cold water; as important as the entry C) Emergency rescue D) Putting on dry clothes
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. The clinical threshold for hypothermia is a core temperature below approximately:
A) 98°F B) 95°F (35°C) C) 90°F D) 85°F
12. A worse sign than continuing shivering during cold exposure is:
A) Light shivering B) Shivering slowing or stopping while cold continues C) Goosebumps D) Pale fingertips
13. Most adults experience swim failure in water below 60°F within approximately:
A) Several hours B) 3-30 minutes — well before hypothermia C) 60 seconds D) Never if they are good swimmers
14. The non-negotiable rule for cold-water immersion in deeper-than-standing water is:
A) Wear a wetsuit B) Never enter alone — a buddy aware and able to assist is the minimum standard C) Stay no longer than 1 minute D) Only during daylight
15. Water conducts heat away from the body compared to air at the same temperature by approximately:
A) The same rate B) 25 times faster C) Slower than air D) Twice as fast
16. After a cold-water immersion session, immediately stepping into a hot shower or sauna:
A) Is recommended B) Should be avoided — can cause dizziness, fainting, or a dangerous blood pressure shift; gradual rewarming is preferred C) Has no effect D) Is required for safety
17. People who should consult a healthcare provider before deliberate cold practice include those with:
A) Only those over 50 B) Cardiovascular conditions, significant respiratory conditions, Raynaud's, pregnancy, history of fainting, or relevant medications C) Only professional athletes D) Nobody
18. The pattern of cold practice most associated with sustained long-term benefit is:
A) One heroic monthly ice bath B) Consistent, brief, distributed exposure across the week — total dose accumulated through shorter sessions C) Daily 30-minute sessions D) Whatever is most uncomfortable
19. Contrast therapy refers to:
A) Two photographs side by side B) The deliberate alternation of heat and cold exposure C) A specific cold protocol D) A type of bathwater
20. Cold Finish describes:
A) The end of cold season B) A brief cold rinse at the end of a normal warm shower — the lowest-barrier entry to deliberate cold C) A type of clothing D) The temperature at the end of a session
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning.
21. A friend tells you they want to start cold plunging in the family bathtub alone after school. Apply the safety architecture from this chapter to evaluate this plan and suggest specific modifications.
22. Describe how to identify when a normal cold-practice session has moved from challenging to dangerous. Give at least three specific warning signs and explain why each indicates the practice should end.
23. Compare and contrast cold showers and cold-water immersion in terms of intensity and risk, citing the role of thermal conductivity.
24. A peer says cold practice is "just willpower" and dismisses safety concerns. Apply what you learned across this chapter to respond.
25. Describe the patterns characteristic of practitioners who sustain cold practice across years, distinguishing them from those who burn out quickly. What does sustainable practice look like?
Continue to the next section.