COC 8

Question 1

What is a PAR-Q?

Answer 1

A self-screening tool that can be used by anyone who is planning to start an exercise or training routine

Question 2

When would you use a PAR-Q.

Answer 2

When planning to start a exercise/training routine or a PEP

Question 3

Why do we perform a warm up?

Answer 3

Prepare the muscles
Prepare the joints
Prepare the mind
Prevent injury
Prepare the ligament
Prepare the cardiovascular system

Question 4

What are the phases of a warm-up.

Answer 4

Cardiovascular fitness
Stretching
Sports specific

Question 5

Explain the cardiovascular phase of the warm up

Answer 5

gradually raise the heart rate towards the working heart rate, they usually take between 10-15 minutes depending on the person and the activity. It could also take various forms of warm up.

Question 6

What are the 2 different types of the stretch phase of the warm up?

Answer 6

Static and Dynamic

Question 7

Define both of the stretching phase of the warm up

Answer 7

Static – easy, on the spot stretching without straining
Dynamic – stretches that use movements specific to a sport, gradually increasing your reach and speed.

Question 8

What is the sport-specific phase of the warm up?

Answer 8

The final phase of the warm-up wll be to practice the skills of the activity

Question 9

What are examples of sport-specific phase?

Answer 9

Sprint starts
Practice throws
Take off for pole vaulters
Throwing, catching and batting for cricket
Catching crosses, shot stopping for goalkeepers

Question 10

What are the 2 phases of the cool down?

Answer 10

Cardiovascular (graduakly decreasing intesity) 5- 10 minutes
Stretching (static stretches/dynamic) 10-15 miutes

Question 11

What is SMART?

Answer 11

Specific
Measurable
Achievable
Realistic
Time-bound

Question 12

Why do we set a smart goal?

Answer 12

You set smart goals to motivate yourself and you have a clear view of what you need to achieve in a amount of time

Question 13

What is the problem with setting and unrealistic or too easy of a SMART goal?

Answer 13

If your SMART goal is too easy you will not work as hard and it will not improve yourself as you are not doing anything to improve yourself. If it is too hard you could overwork to try achieve it but if it is too unrealistic it will not help you either ways.

Question 14

How can i make a goal ‘specific’?

Answer 14

Clearly explain what you want to achieve and ensure your target is specific and relevent

Question 15

How would you make a Measurable goal?

Answer 15

Set measurable targets so you can track your progress and measure if your targets have been achieved

Question 16

Achievable

Answer 16

Set targets that you have the ability to reach. Unrealistic targets are demotivating and can result in failure

Question 17

How would you make a Realistic goal?

Answer 17

Ensure that your targets are realistic to you personally

Question 18

How would you make a time-bound goal

Answer 18

Create a timeframe for you to achieve your goal, establish a timescale. Setting an end-point will help keep you focused and motivated