Soc 8. PAR-Q Warm Up, Cool Down + Smart Flashcards
What is PAR-Q(physical activity readiness questionnaire)
A self-screening tool that can be used by anyone who is planning to start an exercise or training routine.
6 reasons for a warm up
Prepares the muscles, joints, mind, ligaments and cardiovascular system and prevents injury.
What are the 3 stages of a warm-up?
Phase 1 = cardiovascular
Phase 2 = stretching
Phase 3 = sports specific
What is the cardiovascular stage for in a warm up?
It’s the first phase, it gets you to a working heart rate which starts to flow oxygen around your body. Around 45 minutes for a professional and 15-20 for a beginner. Prepares you psychological.
What does the stretching phase in a warm up do?
You have static and dynamic stretching. Prevents injury and also gets your body working.
What does the sport specific phase in a warm up do?
Allows you to practice you in games scenarios - sprint starts, basketball shots etc.
Why do you do a cool-down?
This brings your heart rate back down to resting heart rate, also it flushes out the lactic acid in your body.
What do you do in a cool-down?
Takes roughly 5-10minutes of the activity to get your heart rate down. And 10-15minutes of stretching holding each stretch for 30-35seconds.
What are SMART goals?
S=specific M=measurable A=achievable R=realistic T=time-bound
What is specific in SMART?
Knowing exactly what the goal is, the overall goal.
What is the measurable in SMART?
Making it easy to know when goals are achieved, so saying i want to improve by 5 seconds, or 200 metres, or 2m/s faster.
What is achievable in SMART?
The goal must be attainable, is it physically possible to improve that much in that time.
What it realistic in SMART?
Making sure the goal is achievable in practice. Will you be too lazy, do you have enough money etc.
What is time-bound in SMART?
The goal needs an endpoint, other wise you will put of achieving it. So you would want to improve in 2 months or 6 weeks.
