SAC 1 (recovered)

Question 1

what are warm-ups? Five benefits of a warm-up

Answer 1

warm-ups are used to prepare specific joints and muscles for extra stress they will experience during exercise, should consist of exercises and stretches and intensity should build from start to finish.1. gradually increase body and muscle temp2. increase blood and oxygen supply3. increase flexibility 4. increase excitement levels 5. increased proprioception

Question 2

what are cooldowns? four benefits of a cool-down

Answer 2

incorporate elements of stretching exercises with the aim of promoting recovery and should be sports specific1. return heart rate, breathing and blood pressure to normal2. restoration of range of motion and flexibility 3. removal of waste products from muscle tissue 4. reduction of exercise-induced muscle spasms

Question 3

preferred timing and duration of warm-ups and cooldowns

Answer 3

10-15 minutes warm-up10-15 minutes cooldown will depend on the performance parameters, the intensity of event or activity, areas of the body to cover, holding time and repetitions

Question 4

Considerations when conducting warm-ups

Answer 4

beginner to high-performance level of competitionathletes under 16 who need parental permissionfemale or male athletes athletes with special disabilities or needs

Question 5

component one of a warm-up

Answer 5

a low-intensity rhythmic activity to slowly increase body temp and heart rate should last no longer than 5 min e.g a run or skipping

Question 6

component two of a warm-up

Answer 6

stretching, to increase flexibility and range of motion and should be completed for the muscle groups that will be used most in the sport. Static - not moving, held for 10-30 secs 2-3 timesDynamic - controlled swinging 8-20 reps (lunges, arm swings etc)PNF - Partnered stretching, hold 10-15 secs rest 2-3 and repeat

Question 7

component three of a warm-up

Answer 7

Sport-specific exercise where athletes perform movements to be used during the session should stimulate competition movements at a lower intensity.

Question 8

component one of a cool down

Answer 8

active cool down, should keep the body moving after the activity but at a lower intensity and continue to lower this intensity until you come to a complete stop

Question 9

component two of a cool down

Answer 9

passive cooldown is the stretching component and is used to prevent muscle soreness and tightness may involve the use of static, dynamic and PNF stretching but should be performed at a lower intensity than the warm-up, cooldowns also give athletes a chance to recover mentally and reflect

Question 10

other recovery techniques after a cool down

Answer 10

cold water immersioncontrast therapyre-fuelling and hydration

Question 11

what are ice baths?

Answer 11

ice baths are used by athletes post training to help recover, ice baths help to prevent muscle soreness from fibre tears (microtrauma) an athlete may have sustained. it is also said that ice baths constrict the blood vessels, removing waste products and reducing inflammation and swelling and after you get out of an ice bath the blood is pumped quickly around the body to restore temp which allows oxygen and nutrients to renew parts of the body. but can have serious risks if not done right, such as pain, breathing difficulty, potentially hypothermia and shock.

Question 12

what is contrast therapy?

Answer 12

showering with hot water for 2 min and then cold for 30 secs and repeating 3-4 times. this causes vasodilation and vasoconstriction which promotes recovery through reducing inflammation and muscle soreness, reducing DOMS and resulting in quicker recovery. Same risks as ice baths plus blood clots

Question 13

why are re-fuelling and hydration important?

Answer 13

because you have to replenish your body and get back all the nutrients lost whilst playing. You should eat 1 gram of carbohydrates for every kilogram of body weight and aim to consume 120-150% of the water they lost

Question 14

possible contraindications

Answer 14

acute inflammation, fracture, infection, recent muscle injury, haematoma, acute or sudden joint swelling, extreme pain, inability to bear weight

Question 15

types of medical support people and what they do

Answer 15

GP - suitable for most injuries and conditions also trained to respond to emergency situations and deal with serious medical problems including dislocations head injuries and breaksChiro - treat conditions relating to the skeletal system such as spinal and joint alignment and manipulation, often treat postural problems as well and back and neck painPhysio - provides treatment for musculoskeletal conditions (strains and sprains) and neurological conditions, they treat through the prescription of movement exercises and techniquesOsteo - suitable for soft tissue and general musculoskeletal injuries including muscles ligaments and tendons, trained to manipulate these areas using their hands to reduce pain and increase movementMassage therapist - use their hands and a series of stroking and kneading techniques to bring nutrients and oxygen to the tissue throughout the body, can reduce pain muscle tightness, increase flexibility and assist in stress reliefRehab therapist - assists in restoring function or adapting to a new way of functioning after an injury, traumatic event or illness, assists with physical and psychological aspects

Question 16

organisational policies and procedures

Answer 16

are in place to protect the instructor and athletes from potential hazards, injury and confidentiality legal issues to protect the instructors rep. When conducting warm ups and cool downs an instructor need to be aware of the following policies and proceduresWork health and safety- ensure the safety of allConfidentiality of participant informationCode of ethics- set of standards for an organisationCode of conduct- set of rules for an organisation Sports trainer associated guidelines- athletes after no 1

Question 17

what is best practice?

Answer 17

is the method, procedure, process or technique of doing something most likely to achieve the desired outcome. it is often recommendations that come from leaders or experts in the particular field highlighting the ‘best’ way to do things and will ensure that you conduct a safe and successful warm up and cool down

Question 18

biomechanics

Answer 18

biomechanics is the law that relates to how the human body moves, including the coordination or skeletal muscles and bones, their force and gravity

Question 19

what is the centre of gravity?

Answer 19

the point at which all parts of an object are balanced, this point changes when a person moves their body in different directions, is vital because all sports have an element of balance. the lower it is the more balanced you’ll be

Question 20

first class lever

Answer 20

F. have the fulcrum between the effort and the load e.g seesaw

Question 21

a second-class lever

Answer 21

L. have the load between the effort and fulcrum e.g pushups

Question 22

third class lever

Answer 22

FO. have the effort between the fulcrum and the load e.g tongs or a bicep curl

Question 23

fulcrums

Answer 23

the fixed point at which a lever rotates or pivots, they are joints in the body, the point at which something turns around it sometimes referred to as the axis of rotation

Question 24

major muscle actions

Answer 24

any force applied to a lever is called the effort, the muscles cause this effort in the human body when they contract when moving or working against a resistance. the load is the resistance.

Question 25

define arousal levels

Answer 25

an instructor should adjust warm up activities according to the arousal levels of athletes, this relates to motivation and general feelings go an athlete prior to participating in a session, this may includecalming a nervous or anxious competitor increasing excitement levels

Question 26

techniques for increasing arousal

Answer 26

positive encouragementvisualisationinspiration (music, videos)

Question 27

techniques for decreasing arousal

Answer 27

lightening the mood with fun jokes or an activity focus on particular skills or activitydeep breathing

Question 28

inverted U theory (diagram)

Answer 28

that you start of with low arousal and there is a desired level to reach before you get over aroused and don’t focus on the game properly (the arrow diagram)

Question 29

reviewing and modifying programs

Answer 29

after conducting a warm up and cool down an instructor should review the program in consultation with appropriate personal and athletes. an instructor should also allocate time to ensure a range of self reflection methods o identify any areas for improvement.

Question 30

Base of support

Answer 30

the area of an object or person that is in contact with the ground, the larger the base support is the more balanced an object will be

Question 31

what are levers?

Answer 31

rigid structures that are capable of transmitting or exerting a force, our bones are the levers of our body

Question 32

muscle movements

Answer 32

each muscle has origin - stationary end of the muscle attachment insertion - mobile end of muscle attachment belly - thicker middle regione.g muscle - bicep - deltoidorigin - scapula - clavicleinsertion - radius and ulna - humerus

Question 33

Muscle movement pt 2

Answer 33

in order to create movement muscle work in groupsagonist - (prime mover) contracting muscleantagonist - relaxing muscle synergist - helps stabilise e.gbiceps and triceps pectorals and latissimus dorsiquads and hamstrings