SOC 8

Question 1

What is a PAR-Q?

Answer 1

It is a screening tool that anyone can use to plan out a starting exercise routine (Physical Activity Readiness Questionaire)

Question 2

When would you use a PAR-Q?

Answer 2

You would use it when planning a new exercise routine

Question 3

Why do we perform a warm-up?

Answer 3

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

Question 4

Why do we perform a warm-up?

Answer 4

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

Question 5

What are the phases of the warm up?

Answer 5

▪ Cardiovascular
▪ Stretching (Static, Dynamic)
▪ Sports specific (Football: Rondos, Shot stopping)

Question 6

What is the cardiovascular phase of a warm up?

Answer 6

gradually raise the heart rate towards the working heart rate

Question 7

What are the 2 different types of the stretch phase of the warm up?

Answer 7

▪Static – easy, on the spot stretching without straining
▪ Dynamic – stretches that use movements specific to a
sport, gradually increasing your reach and speed

Question 8

What is the 5 sport specific phases of the warm up?

Answer 8

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 9

What are the 2 phases of a cool down?

Answer 9

Cardiovascular (gradually decreasing the intensity to your resting heart rate) 5-10 mins
Stretching (Static stretches/ dynamic) 10-15 mins

Question 10

What is the defintion of a SMART goal?

Answer 10

Specific
Measurable
Achievable
Realistic
Time-bound

Question 11

Why do we set SMART goals?

Answer 11

It will motivate a performer to reach your optimum performance.

Question 12

What are the reasons for setting SMART goals?

Answer 12

1. Keeps you motivated and focused
2. Helps monitor your progress
3. Helps planning your training sessions

Question 13

How can i make a specific SMART goal?

Answer 13

Means exactly knowing what the goal is. It may include
a series of steps towards the overall goal.
Eg: “I want to be fitter or better at football’ is too
general/not specific.

Question 14

How do you make a goal measurable?

Answer 14

Set measurable targets to identify how a goal is to be able to be reached.

Question 15

How do you make a goal achievable?

Answer 15

Making the goal possible for a athlete and not making it to difficult

Question 16

How do you make a goal realistic?

Answer 16

Ensure your targets are realistic to you personally. Factors such as work, hobbies affect your ability to reach targets

Question 17

How do you make a SMART goal time-bound?

Answer 17

Create a timeframe for you to achieve your goal, Establish a timescale. Setting an end-point will help keep you motivated and focused