Soc 8

Question 1

Warm-up (cardiovascular phase)

Answer 1

Every training session or competitive situation should start with a cardiovascular warm-up to gradually raise the heart rate towards the working heart rate
▪ The cardiovascular warm-up can take various forms depending on the main activity
▪ This part of the warm-up usually takes between 10-15mins depending on the person and the activity. Professional athletes may take longer during this time they will be preparing psychologically

Question 2

Warm-up (stretching phase)

Answer 2

▪ Stretching forms the second phase of the warm-up The two main sorts of stretching:
▪ Static – easy, on the spot stretching without straining
▪ Dynamic – stretches that use movements specific to a sport, gradually increasing your reach and speed.

Question 3

Warm-up (sport-specific phase)

Answer 3

▪ The final phase of the warm-up wll be to practice the skills of the activity such as:
▪ Sprint starts
▪ Practice throws
▪ Take off for pole vaulters
▪ Throwing, catching and batting for cricket
▪ Catching crosses, shot stopping for goalkeepers

Question 4

Cool-down

Answer 4

▪ Activities similar to those used in the warm-up such as jogging can be used to return the heart rate gradually to its resting level
▪ The cool-down takes about 5-10mins to return the heart to resting depending on the activity
▪ This followed by 10-15mins of stretching. Static stretching are preferred in a cool-down and are held for 30-35secs

Question 5

Warm-up

Answer 5

Phases of a warm-up
▪ Cardiovascular
▪ Stretching
▪ Sports specific

Question 6

Why do we perform a warm-up?

Answer 6

▪ Prepare the muscles ▪ Prepare the joints
▪ Prepare the mind
▪ Prevent injury
▪ Prepare the ligament
▪ Prepare the cardiovascular system

Question 7

PAR-Q (Physical Activity

Readiness Questionnaire):

Answer 7

self-screening tool that can be
used by anyone who is planning
to start an exercise or training
routine.

Question 8

Setting SMART goals

Answer 8

▪ Specific
▪ Measurable
▪ Achievable
▪ Realistic
▪ Time-bound

Question 9

Specific

Answer 9

▪ Means exactly knowing what the goal is. It may include a series of steps towards the overall goal.
▪ ‘I want to be fitter or better at football’ is too general/not specific.
▪ ‘I want to run 100 meters further in my Cooper Run Test’ is more specific.
▪ Fitness and performance should be evaluated before setting goals.

Question 10

Measurable

Answer 10

▪ Means it will be easy to know when goals are achieved.
▪ For example, we would know if someone had run an
extra 100 meters in the Cooper Run.
▪ Think of other measurable examples.
▪ Time, Distance, Speed.

Question 11

Achievable

Answer 11

▪ Goals must be attainable.
▪ Unachievable goals is likely to result in demotivation.
▪ For example, to set a 100 meter improvement in the Cooper Test is more achievable than 1000 meters.

Question 12

Realistic

Answer 12

▪ A goal may well be achievable in practice, but are there other reasons that may hinder the completion of that goal.
▪ For example, the gym was closed so I wasn’t able to weight train.
▪ Can you think of other reasons that may prevent goals from being realistic?

Question 13

Time-bound

Answer 13

▪ Does the goal have an end point?
▪ If not, it is easy to put off achieving indefinitely.
▪ The PEP you will undertake will be over 6 weeks.