Soc 8:PAR-Q, Warm Ups And Cool Downs+smart goals

Question 1

PAR-Q def

Answer 1

Physical activity readiness questionaire

Can be a self screening tool that can be used by anyone who wants to start an exercise or training routine

Used to idenity the small amount of people for whom exercise may not be appropriate

Question 2

What does a warm up do?

Answer 2

Prepare the muscles

Preapre the joints

Prepare the mind

Prevent injury

Prepare the ligaments

Prepare the cardiovascular system.

Question 3

Phases of a warm up?

Answer 3

Cardiovacular(pulse raiser)
Stretching
Sports specific training

Question 4

What is Stage 1 of a warm up?

Answer 4

Cadiovascular phase:

more oxygen to muscles eg. Run around a rugby pitch

. It gradually increases the heart rate from RHR to working heart rate

-it can take various forms depending on the main activity

Time: it usually rakes 10-15 mins depending on the person and the activity.

Professional athletes may take longer to as they need to get psychologically ready

Question 5

What is Stage 2 of a warm up?

Answer 5

Streching: static on the spot, dynamic on the move.

This warms up the muscles gradually increases reach and speed.

Question 6

What is Stage 3 of a warm up?

Answer 6

Sports specific: a drill that correlated to the sport. Eg passing drill in rugby

• sprint starts
• throwing/passing a ball
• throwing and catching in cricket
• shot stoppng from goalkeepers

Question 7

What are the two stages of a cool down?

Answer 7

• A slow jog for 10 mins(to retuen the Working heart rate to resting heart rate)
• Streches for 15 mins(streches should be for 30 seconds) to get rid of lactic acid in muscles-avoid being stiff on the next day

Question 8

Why do we do a PAR-Q

Answer 8

To prevent ingury

To identify medical condotions(a new persons starting for a team)

Question 9

What 3 main events does an exercise session consist of?

Answer 9

Warm up
Main event
Cool down

Question 10

Why do you put ice on your leg

Answer 10

Ice is so cold your body warms you body up causing blood to be pumbed(contains oxygen and white blood cells). It floods out lacid acid and repairs muscles

Question 11

Why is the cool down important?

Answer 11

The body gradually returns to its resting heart rate and normal temperature
and normal blood pressure

• lower risk of injury
• it helps regulate blood flow.

Question 12

What is the point of a SMART goal?

Answer 12

They make the end goal (e.g completing a marathon) easier to achieve

-it helps people achieve their end goals

Question 13

What must a smart goal be?

Hint, its an acronym

Answer 13

• specific
• measurable
• achievable
• realistic
• time-bound

Question 14

What increases the likelyhood of success after setting smart goals?

Answer 14

• plan
• monitor

And record the goals

(E.g bleep test and measuring HR)

Question 15

How does a smart goal being specific optimise performance?

Answer 15

Knowing exactly what the goal is

-it may include a series of steps towards the overall goal

(E.g: I want to run 100m futher in the 12 minute copper run)

Question 16

How does a smart goal being measurable optimise performance?

Answer 16

It will be easy to know when goals are achieved

E.g:completing a marathon if that was the target

Question 17

How does a smart goal being achievable optimise performance?

Answer 17

• goals must be attainable
• unachievable goals can result in demotivation

E.g 100m more in the copper run not 1,000m more)

Question 18

How does a smart goal being realistic optimise performance?

Answer 18

A goal may be achievable in practice, but there are other reasons that can hinder the completion of the goal.

E.g gym being closed so I couldn’t weight train

Question 19

How does a smart goal being time-bound optimise performance?

Answer 19

The goal must have an end point

E.g PEP being 6 weeks

Question 20

What is the point of a PAR-Q?

Answer 20

It identifies the small amount of adults for whom physical activity may not be appropriate