Exam Study CH5

Question 1

What is a warm up?

Answer 1

A series of exercise completed prior to the activity/training/game, aiding performance, which usually incorporates some stretching exercises

Question 2

What is a cool down

Answer 2

A series of exercise completed after an activity/training/game aiding recovery which usually incorporates some stretching and exercise

Question 3

3 stakeholders include

Answer 3

Athletes, coaches, sports officials

Question 4

What are the type of athletes (5)

Answer 4

Beginner 
High performance level competitors 
Athletes under 16 years of age
Female and male athletes
Athletes with a disability or special needs

Question 5

Benefits of warm ups in aiding performance (6

Answer 5

• Gradually increases body and muscle temp. Warm muscles =less likely to get injured, DOMS prevention
• increase blood and oxygen supply = more oxygen to working muscles = more energy
• increased flexibility = ^ performance and injury prevention
• increased excitement levels allows for mental prep and ^arousal
• increased proprioception = injury prevention and awareness of limbs and orientation.

Question 6

Benefits of cool downs in aiding recovery (4

Answer 6

• Return heart rate, breathing and blood pressure to normal.
• Restoring range of motion and flexibility.
• Removal of waste products from muscle tissue – prevents DOMS
• Reduction of exercise induced muscle spasms. – gentle stretches can relax them and stop muscle spasms (cramps)

Question 7

What is the preferred time for a warm up with scheduled timing

Answer 7

Warm up 10-20 minutes
Low intensity rhythmic activity (5mins)
Stretching static/dynamic/PNF (5mins)
Sports specific (5mins)

Question 8

What is the preferred time for a cool down with the scheduled timing

Answer 8

Cool down 10-20
Active cool down low intensity jog or walk
Passive cool Down. Includes stretching

Question 9

Elements that might affect the timing and duration of a warm up or cool down.
(5

Answer 9

• Performance parameters for the event
• Intensity of event or activity
• Areas of the body to cover
• Holding times
• Repetitions

Question 10

What is occupational health and safety

Answer 10

Ensures the safety of athletes during warm ups and cool downs, through hazard identification and safe use of equipment

Question 11

What is confidentiality of participant information

Answer 11

Ensures that information regarding participant’s status and/or wellbeing should not be passed on to other individuals without the permission of the client.

Question 12

What is the code of ethics

Answer 12

These are a set of values or standards under which an organisation or employee works. They are moral principles that determine what is right and what is wrong. They are often used to make decision where there is no clear cut rule or policy to follow.

Question 13

What is the code of conduct

Answer 13

A code of conduct is a set of rules or an organisational policy by which all are expected to follow. It dictates correct behaviour and procedures for tasks to be completed.

Question 14

What are sports trainers associations guidelines

Answer 14

It’s a sports trainer’s role and responsibility to ensure the safety of athletes at all times. They must implement suitable injury prevention strategies, deal with first aid and injury management issues. They must work within their qualifications.

Question 15

Main Benefit of stretching

Answer 15

Increases the range of movement and flexibility

Question 16

What is static stretching as well as the time duration and sets

Answer 16

Stretching that is stationary, no bouncing, held in position.
10-30 seconds repeated 2-3 times

Question 17

What is dynamic stretching as well as time durations and sets

Answer 17

Stretching that involves gradually increasing speed, range of motion and movement through a set of controlled ‘swinging’ type movements.
8-20 repetitions

Question 18

What is pnf stretching as well as the time duration and sets

Answer 18

Contracting & relaxing muscles against a resistance.
Requires the use of a partner
Helps athletes reach their maximal flexibility.
Held (10 -15 sec) Relax (2-3 sec)
Held (10-15 sec) Relax (2-3 sec)
Held (20sec) Relax (2-3 sec)

Question 19

What is a sports specific warm up

Answer 19

A game or activity related task where athletes perform movements to be used during the competitions, training sessions. A sports specific warm up should simulate the competition movements but at a lower intensity. For example: throwing, catching, kicking, sprint starts.

Question 20

What are contraindications

Answer 20

anything that may stop or interfere with an athlete’s ability to complete the warm up. Contraindications may include: acute inflammation, infection, recent muscle injury, torn ligament, neck or back soreness.

Question 21

Ways to calm a nervous or anxious competitor (4

Answer 21

• Lighten the mood with jokes or a fun warm up activity
• Get the athlete to focus on something specific (skill or task), stop them thinking about their nervous.
• Deep breathing
• Bounce on their toes – regain centre of gravity

Question 22

How to increase an athletes excitement levels (5

Answer 22

• Positive excitement
• Increase the athlete’s confidence levels (remind them of positive past performance)
• Visualisation techniques
• Imagery
• Music

Question 23

What are the Sports Trainers best practice principles, guidelines and/or regulations
(6

Answer 23

• Work within your qualifications
• Implement suitable injury prevention strategies
• Manage injuries
• Provide First Aid
• Refer athletes where required
• Document medical forms

Question 24

Why do you take part in Monitoring/reviewing warm ups /cool downs.

Answer 24

Important to gain feedback, make changes to future programs.

Consult athletes and coaches about what they think worked well and what needs improving.

Question 25

Ways that you can monitor performances as an instructor

Answer 25

Diary/ journal and mentoring