PAR-Q, effective Use Of Warm Up And Cool Down + SMART Goals

Question 1

What does PAR-Q stand for?

Answer 1

Physical Activity Readiness Questionnaire

Question 2

Why is the PAR-Q used?

Answer 2

It is used to identify the small number of adult for whom physical activity may not be appropriate for

Question 3

Why do we perform a warm-up?

Answer 3

. Prepare the muscles
. Prepare the joints
. Prepare the ligament
. Prepare the cardiovascular system

Question 4

What are the three phases of a warm-up?

Answer 4

. Cardiovascular
. Stretching
. Sport specific

Question 5

Why a cardiovascular phase?

Answer 5

Raises your pulse through gentle aerobic activity which helps increase heart rate and body temperature

Question 6

Why do stretching?

Answer 6

Static and dynamic stretching helps improve range of movement, mobilise joints and maintain body temperature

Question 7

What does a cool-down do?

Answer 7

And effective cool-down assists recovery, reduces heart rate and helps with the removal of lactic acid and other waste products

Question 8

What does the cool-down include?

Answer 8

Includes light cardio exercise and stretching. This helps to slowly return the heart rate and breathing rate to resting rates, decreases muscle tension and return muscle of the pre-exercise state

Question 9

What are SMART goals?

Answer 9

Are used to assist people in achieving end goals

Question 10

What is SMART an acronym for?

Answer 10

Specific 
Measurable 
Achievable 
Realistic 
Time bound

Question 11

What does it mean to be SPECIFIC?

Answer 11

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

ex - I want to improve my pass completion percentage

Question 12

What does it mean to be MEASURABLE?

Answer 12

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

ex - I want to improve my 50 km time by five minutes

Question 13

What does it mean to be ACHIEVABLE?

Answer 13

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

ex - I want to improve my shooting accuracy by 10%

Question 14

What does it mean to be REALISTIC?

Answer 14

Ensure your target is realistic for you personally. Factors, such as work and hobbies, affect your ability to meet your targets.

ex - I want to train three days a week

Question 15

What does it mean to be time-bound?

Answer 15

Create a timeframe for you to achieve your targets. Set an end point as a deadline for achieving your final goal. Establishing a timescale can also help you stay focused and motivated.

ex - I want to beat my personal best within two months