Soc 8- PAR-Q, Warm-ups, Cool-downs And Smart Goals Flashcards
What is a PAR-Q
Physical activity readiness questionaire
When would you use a PAR Q
When planning to start an training program or exercise routine
Why do we peform a warm up
▪ Prepare the muscles
▪ Prepare the joints
▪ Prepare the mind
▪ Prevent injury
▪ Prepare the ligament
▪ Prepare the cardiovascular system
Phases of a warm up
▪Cardiovascular
▪ Stretching
▪ Sports specific
What are the 3 phases of a warm up
Cardio vascular (pulse raiser)
Stretching
Sports specific
Cardio vascular warm up
Gradually raise the heart rate towards the working heart rate
How long should the cardio vascular phase take
10-15mins
Stretching phase
Static-stretching without moving
Dynamic-sretches that use movements specific to a sport, gradually increasing your reach and speed
Sports specific warm up
Practise skills of activity
Skills for sports specific warm up examples
Sprint starts
Practise throws
Throwing and catching
Shot stopping
Shooting
Cool down
Gradually decreasing your heart rate to your resting heart rate
What are the two phases of a cool down
Carsio vascular phase (reduce heart rate)
Streching phase
How long does the cardio vascular phase of the cool down take
5-10 mins
How long does the streching phase take in a cool down
10-15 mins
What is a SMART goal
S - specific
M - measureable
A - acheiveable
R - realistic
T - time
Why do we set smart goals
To motivate peformers to achieve their optimum peformance levels
Helps monitor progress
Helps plan training sessions
What happens if a smart goal is to easy or to hard
Demotivate the peformer
How can you make a smart goal specific
Clearly explaining goal is and steps towards overall goal
Achievable
Targets that you have the ability to reach
Realistic
Ensuring targets are realistic, factors such as work and hobbies affect your ability to meet your targets
Why should a goal be Measurable
To identify if it has been achieved
Time-bound
Establish a timescale. Setting an end-point will help keep you focused and motivated
