Soc 8 PAR-Q Effective Use Of Warm Up And Cool down Flashcards
Par-Q
Physical
Active
Readiness
Questionare
Par-Q
A self screening tool that can be used by anyone who is planning to start can exercise or training routine.
warm up phases
Stretching
Cardiovascular
Sports specific
Why do we warm up
.prepare the muscles
.prepare the joints
Prepare the mind
Prevent injury
Prepare the ligment
Prepare the CV system
RRRO
Rest
Recovery
Reversability
Overtaining
Aerobic target zone
60%-80%
3 stage warmup
Cardiovascular/ Pulse raiser
Dynamic stretches
Sports specific stage
SMART
Specific
Measurable
Achievable
Realistic
Time bound
Continous training advantage
Easy to set up/ Improves aerobic fitness
Continous training disadvantage
Repetitive/ Take a long time
Interval advantage
Includes rest periods/ Takes place over short intervals
Interval disadvantage
Very intense/ Repetitive
Fartlek advantage
Different terrains Can be flexible
Fartlek disadvantage
Needs suitable terrain/ Need to be motivated
Weight advantage
Can help multiple C.O.F/ Can monitor progress
Weight disadvantage
Need suitable facilities/ May need support
Plyometeric advantage
Improves explosive fitness/ Does not need much equipment
Plyometric disadvantge
Need good knowledge/ Need baseline fitness
Circuit training advantage
Improves aerobic and anaerobic fitness/ Can work on all C.O.F
Circuit training disadvantage
Needs a lot of equipment/ Needs to be well planned
5 fitness classes
Yoga
Body pump
Aerobic
Pilates
Spinning
Rest
The period of time allotted to recovery
Recovery
Repair of damage to the body caused by training or competition
Reverseability
Gradually losing fitness instead of progressing or remaining at the current level
Overtraining
Training beyond your body’s ability to recover
MHR
Maximum heart rate
RHR
Resting heart rate
HRR
Heart rate recovery
Explain why an athlete needs to cool-down after physical activity?
The cool down is designed to gradually return the body to its normal resting heart rate and temperature, it also helps to remove waste products such as lactic acid from the muscles, which can reduce muscle soreness and stiffness .
Whats the Karvonen formula
Target heart rate = Max HR - RHR X %intensity + resting HR
Individual needs
Taking into account the athletes
experience, to avoid potential injury
Specificity
The particular requirements of an activity
Progressive overload
Gradually increasing the amount of overload to improve fitness but without injury
FITT
Frequency, Intensity, Type, Time
Give an example of how progressive overload can be used in a PEP?
For muscular strength , overload training may mean increasing the weight by 2.5kg each week in bench press
