SOC 8-PAR-Q, Warm-up and Cool-down

Question 1

PAR-Q(physical activity readiness questionaire)

Answer 1

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

Question 2

What does SMART stand for ?

Answer 2

Specific
Measurable
Achievable
Realistic
Time bound

Question 2

What does SMART stand for ?

Answer 2

Specific
Measurable
Achievable
Realistic
Time bound

Question 3

What does an achievable target mean ?

Answer 3

Set targets that you have the ability to reach. Unrealistic targets are demotivating and can result in failure.

Question 4

What is an example of an Achievable target?

Answer 4

I want to improve my passing accuracy by 10%

Question 5

What does a realistic target mean ?

Answer 5

It means a target that are realistic to you personally,you need to consider factors such as work and hobbies

Question 6

What is an unrealistic target?

Answer 6

I want to train 7 times a week 2 times a day when i already have school and tests coming up

Question 7

What does PAR-Q stand for?

Answer 7

Physical activity readiness questionnaire

Question 8

What does PAR-Q do ?

Answer 8

It identifies before you start partaking in physical activity if you are ready to participate

Question 9

Why do we perform a warm-up?

Answer 9

Prepare the mind, prevent injury, prepare the cardiovascular system, prepare the ligament, prepare the joint, prepare the muscles

Question 10

What are the 3 phases of a warm-up?

Answer 10

Pulse raise( cardiovascular phase) , stretching , sports specific.

Question 11

What is the point of doing a pulse raiser ( cardiovascular phase)?

Answer 11

To gradually raise the heart rate towards the working heart rate.It takes various forms depending on the activity
e.g high knees for football.It also increases the body heat, this is done through gentle aerobic exercises

Question 12

What are the two types of strethcing?

Answer 12

Dynamic and static stretching

Question 13

What is static stretching ?

Answer 13

Easy on the spot stretching without straining.

Question 14

What is Dynamic stretching?

Answer 14

Stretches that use movements specific to a sport gradually increasing reach and speed

Question 15

What is the final phase of a warm-up called?

Answer 15

The sports specific phase

Question 16

What do you do in a cool-down ?

Answer 16

You do activities similar to the warmup such as jogging to return your heart rate to resting.You then do static stretching for 10-15 minutes and hold them for 30-35 seconds.

Question 17

How many phases are there in a cool-down ? What are they ?

Answer 17

2 , Light cardio exercises and stretching

Question 18

Why is the stretching phase important in a warm-up?

Answer 18

Helps improve range of movement , mobilies joints, helps maintain body temp, decreases chance of injury

Question 19

How long should a warm-up last?

Answer 19

10-20 minutes that involve gradually increasing intensity

Question 20

What activity comes after the warm-up?

Answer 20

The main session / competition / game

Question 21

Why is a cool-down important?

Answer 21

An effective cool down assists recovery, reduces heart rate and helps remove lactic acid and other waste products

Question 22

Why do we do the two phases of a cool-down?

Answer 22

Decreases muscle tension, Returns muscles to pre exercise state and also helps slowly return the heart rate and breathing rate to resting rate

Question 23

What would a goalkeeper do in the sports specific phase of a warm-up?

Answer 23

Claiming crosses , shot stopping

Question 24

Measurable defintion?

Answer 24

Targets you can track your progress in and measure to see if targets have been achieved.

Question 25

An example of a measurable target

Answer 25

I want to improve my 1500m run by 5 seconds

Question 26

What does Time bound mean?

Answer 26

How long you are going to set yourself to complete this target, keeps you motivated .