SAC 1.2

Question 1

5 benefits of a warm up

Answer 1

• gradually increases body temp
• increases blood and oxygen supply
• increases flexibility
• increased excitement levels
• increased proprioception

Question 2

4 benefits of a cool down

Answer 2

• return heart rate, breathing and blood pressure
• restoration of range of motion
• removal of waste products from muscle tissue
• reduction of muscle spasms

Question 3

preferred timing and duration of warm up and cool downs

Answer 3

will depend on:
parameters for the event
intensity of the activity
areas of the body to cover
holding times
repetitions

Question 4

what a warm up should do

Answer 4

consist of exercise and stretching
prepare specific joints and muscles
intensity should build
10-15 min
has 3 components

Question 5

component 1 of warm up

Answer 5

a low intensity rhythmic activity to increase body temp and heart rate. 5 min

Question 6

component 2 of warm up

Answer 6

stretching to increase flexibility, needs to be done for the muscles used. there are 3 stretching methods:

• static: holding a challenging position for 10-30 secs and repeat 2-3x
• dynamic: controlled swinging type movements 8-20x
• PNE: involves contracting and relaxing muscles as a resistance, done with partner held 10-15 secs and 2-3 secs rest

Question 7

component 3 of warm up

Answer 7

sport specific game or activity. should stimulate competition movements at a lower intensity

Question 8

2 components of cool down

Answer 8

Active: lowering the intensity of movements completed as part of the session
Passive: stretching

Question 9

recovery techniques

Answer 9

can help the athlete get back into their training schedule quickly with minimal discomfort and used in addition to cool down programs. include

• ice baths
• hot and cold showers
• re-fuelling and hydration

Question 10

contraindications

Answer 10

relate to anything that may stop or interfere with an athletes ability to complete the warm-up. include:
- infection
- fracture
- recent muscle injury
- heart condition
if an athlete presents any contraindications they should be excluded from the warm up and referred

Question 11

medical support team

Answer 11

GP - most injuries as have a working knowledge of all systems in the body
chiro - conditions relating to the skeletal muscles and bones
physio - treat injuries and dysfunctions through prescription of exercises
osteo - soft tissue and general musculoskeletal injuries
massage therapist - use hands and strokes and kneading to bring oxygen and nutrients to tissues
rehab therapist - assists in restoring function or adapting a new way of functioning after an injury

Question 12

organisational policies and procedures (warm ups and cool downs)

Answer 12

warm up and cool down activities need to be conducted in accordance with relevant policies, such as:

• work health and safety
• confidentiality of participant information
• code of ethics
• code of conduct

Question 13

best practice

Answer 13

the method, procedure, process or technique of doing something most likely to achieve the desired outcome, to ensure best practice a coach should know:

• sports trainer regulations and guidelines
• best practice sports trainer principles
• industry code of ethics
• industry code of conduct

Question 14

biomechanics definition and principles

Answer 14

the law that relates to how the human body moves, including the coordination of skeletal muscles and bones, their force and gravity. basic principles include

• centre of gravity: point at which all parts of the object are balanced
• base of support: the area of the object that is in contact with the ground
• levers: a rigid structure capable of transmitting or exerting a force
• fulcrums: fixed point at which a lever rotates or pivotes
• major muscle actions: muscles cause effort in the body when they contract

Question 15

arousal levels

Answer 15

an instructor should adjust warm up activities to the arousal levels. this may involve:

• calming a nervous or anxious competitor
• increasing excitement