SOC 8-PAR-Q, Warm-up and Cool-down Flashcards
PAR-Q(physical activity readiness questionaire)
A self-screening tool that can be used by anyone who is planning to start an exercise or training routine
What does SMART stand for ?
Specific
Measurable
Achievable
Realistic
Time bound
What does SMART stand for ?
Specific
Measurable
Achievable
Realistic
Time bound
What does an achievable target mean ?
Set targets that you have the ability to reach. Unrealistic targets are demotivating and can result in failure.
What is an example of an Achievable target?
I want to improve my passing accuracy by 10%
What does a realistic target mean ?
It means a target that are realistic to you personally,you need to consider factors such as work and hobbies
What is an unrealistic target?
I want to train 7 times a week 2 times a day when i already have school and tests coming up
What does PAR-Q stand for?
Physical activity readiness questionnaire
What does PAR-Q do ?
It identifies before you start partaking in physical activity if you are ready to participate
Why do we perform a warm-up?
Prepare the mind, prevent injury, prepare the cardiovascular system, prepare the ligament, prepare the joint, prepare the muscles
What are the 3 phases of a warm-up?
Pulse raise( cardiovascular phase) , stretching , sports specific.
What is the point of doing a pulse raiser ( cardiovascular phase)?
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
What are the two types of strethcing?
Dynamic and static stretching
What is static stretching ?
Easy on the spot stretching without straining.
What is Dynamic stretching?
Stretches that use movements specific to a sport gradually increasing reach and speed
What is the final phase of a warm-up called?
The sports specific phase
What do you do in a cool-down ?
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.
How many phases are there in a cool-down ? What are they ?
2 , Light cardio exercises and stretching
Why is the stretching phase important in a warm-up?
Helps improve range of movement , mobilies joints, helps maintain body temp, decreases chance of injury
How long should a warm-up last?
10-20 minutes that involve gradually increasing intensity
What activity comes after the warm-up?
The main session / competition / game
Why is a cool-down important?
An effective cool down assists recovery, reduces heart rate and helps remove lactic acid and other waste products
Why do we do the two phases of a cool-down?
Decreases muscle tension, Returns muscles to pre exercise state and also helps slowly return the heart rate and breathing rate to resting rate
What would a goalkeeper do in the sports specific phase of a warm-up?
Claiming crosses , shot stopping
Measurable defintion?
Targets you can track your progress in and measure to see if targets have been achieved.
An example of a measurable target
I want to improve my 1500m run by 5 seconds
What does Time bound mean?
How long you are going to set yourself to complete this target, keeps you motivated .
