Quiz 2 Flashcards
List 5 nutritional guidelines to which athletes should pay attention
- Eating a variety of foods
- Sufficient energy intake
- Sufficient carbohydrate intake
- Sufficient fluid intake
- Sufficient protein intake
List 5 points with respect to “Make Each Food Guide Serving Count…”
- Eat at least 1 dark green and one orange vegetable each day
- Have vegetables and fruit more often than juice
- Choose grain products that are lower in fat, sugar, or salt
- Drink skim, 1%, or 2% milk each day
- Select lower fat milk alternatives
- Have meat alternatives such as beans, lentils, and tofu often
- Eat at least two Food Guide Servings of fish each week
List 5 foods of which to be wary
- Spicy foods
- Fibre rich foods (ex. Whole grain bread, dried fruits)
- Gas-producing foods (ex. cabbage, carbonated drinks)
- Stimulants (ex. Chocolate, coffee)
- Alcohol
List 5 key questions to consider when planning a practice
- What are the logistics of my practice?
- Who are my athletes?
- What are the safety risks and how should I prepare for them?
- What am I trying to accomplish with my practice?
- How am I going to organize my practice?
- How will I deliver my practice?
- What abilities and skills does my sport require?
Identify 5 logistics that may influence your practice
- Facilities available
- Equipment needed/available
- Length of the practice (time available)
- Time of day of the practice
- Number of practices per week
- Availability of assistant coaches and their experience
List the 5 parts of a well structured practice
- The introduction
- The warmup
- The main part
- The cool down
- The conclusion
List 5 steps that you would take to avoid heat or cold injuries
- Giving the athletes enough time to get used to the environment they will face in competition
- Drinking sufficient amounts of water before, during, and after exercise and monitoring hydration closely
- Wearing proper apparel
- Choosing areas for practice that are protected from sun, wind, and/or snow
- Ensure athletes wear protective eyewear to shield from UV rays, snow reflection, wind and snow.
List 5 key parts of a good Emergency Action Plan
- Designation of a person in charge and a call person in case of an emergency
- Emergency telephone numbers listed in advance including facility manager, superintendent, fire, police, ambulance, and athletes’ contact numbers
- Having on hand a medical profile for each athlete including history and consent forms
- Directions of fastest route to the site for the EMS
- Having a first aid kit accessible and properly stocked at all times
List 5 guidelines for return to play after a concussion
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List 5 of the 10 points of a good coach personal risk management plan
- Be familiar with and adhere to applicable standards, both written and unwritten, as well as internal policies and rules governing the facility, sport, and your program
- Monitor your athletes’ fitness and skill levels, and teach new skills in a progressive fashion suitable to their age and skills. Never leave young athletes unsupervised.
- If you do not have access to medical personnel or a qualified trainer, keep adequate first aid supplies on hand; ideally you should be trained in administering first aid.
- Don’t be afraid to stop or withdraw from any activity that poses unreasonable risks. This could include stopping a practice or removing your team or your athletes from a competition
- Trust your common sense and intuition
- Actively pursue your own training, professional development, and coaching certification
Descrive 5 guidelines for the development of speed, speed endurance, aerobic stamina, coordination, balance, flexibility, strength, or tactics
Flexibility
- Flexibility exercises should be preceded by a light warm up involving continuous dynamic efforts (ex. light running for 5 mins.)
- The athlete should breathe slowly and deeply when performing a stretch
- Exercises should be performed on both sides
- Each exercise can be repeated 2 to 4 times during a practice session
- Quick, sudden movements should be avoided when stretching, especially when the muscle is not sufficiently warm
List 5 of the 10 steps to consider in choosing activities for a practice.
Step 6: Determine the practice conditions that are most appropriate
Step 7: Given your logistics and the equipment available, select or design sport activities that meet the above criteria
Step 8: Define the measures of success for the activity
Step 9: Identify potential risk factors associated with the activity, and take them into account in the activity you design
Step 10: Think about the best way to explain the activities to make it easy for athletes to understand what the activity is about and how it should be performed
List 5 of the 6 key steps to follow when an injury occurs
- Control the environment so that no further harm occurs
- Do a initial assessment of the situation
- Do a second assessment of the situation
- Asses the injury
- Control the return to activity
- Record the injury on a accident report form and inform the parents
