Exam Study CH5 Flashcards
What is a warm up?
A series of exercise completed prior to the activity/training/game, aiding performance, which usually incorporates some stretching exercises
What is a cool down
A series of exercise completed after an activity/training/game aiding recovery which usually incorporates some stretching and exercise
3 stakeholders include
Athletes, coaches, sports officials
What are the type of athletes (5)
Beginner High performance level competitors Athletes under 16 years of age Female and male athletes Athletes with a disability or special needs
Benefits of warm ups in aiding performance (6
- 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.
Benefits of cool downs in aiding recovery (4
- 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)
What is the preferred time for a warm up with scheduled timing
Warm up 10-20 minutes Low intensity rhythmic activity (5mins) Stretching static/dynamic/PNF (5mins) Sports specific (5mins)
What is the preferred time for a cool down with the scheduled timing
Cool down 10-20
Active cool down low intensity jog or walk
Passive cool Down. Includes stretching
Elements that might affect the timing and duration of a warm up or cool down.
(5
- Performance parameters for the event
- Intensity of event or activity
- Areas of the body to cover
- Holding times
- Repetitions
What is occupational health and safety
Ensures the safety of athletes during warm ups and cool downs, through hazard identification and safe use of equipment
What is confidentiality of participant information
Ensures that information regarding participant’s status and/or wellbeing should not be passed on to other individuals without the permission of the client.
What is the code of ethics
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.
What is the code of conduct
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.
What are sports trainers associations guidelines
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.
Main Benefit of stretching
Increases the range of movement and flexibility
What is static stretching as well as the time duration and sets
Stretching that is stationary, no bouncing, held in position.
10-30 seconds repeated 2-3 times
What is dynamic stretching as well as time durations and sets
Stretching that involves gradually increasing speed, range of motion and movement through a set of controlled ‘swinging’ type movements.
8-20 repetitions
What is pnf stretching as well as the time duration and sets
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)
What is a sports specific warm up
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.
What are contraindications
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.
Ways to calm a nervous or anxious competitor (4
- 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
How to increase an athletes excitement levels (5
- Positive excitement
- Increase the athlete’s confidence levels (remind them of positive past performance)
- Visualisation techniques
- Imagery
- Music
What are the Sports Trainers best practice principles, guidelines and/or regulations
(6
- Work within your qualifications
- Implement suitable injury prevention strategies
- Manage injuries
- Provide First Aid
- Refer athletes where required
- Document medical forms
Why do you take part in Monitoring/reviewing warm ups /cool downs.
Important to gain feedback, make changes to future programs.
Consult athletes and coaches about what they think worked well and what needs improving.
Ways that you can monitor performances as an instructor
Diary/ journal and mentoring
