SOC 8 - PAR-Q, Warm Ups, Cool-downs And SMARTS Goals

Question 1

What does PAR-Q stand for

Answer 1

The physical activity readiness questionnaire

Question 2

What really is the PAR-Q

Answer 2

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

Question 3

When would you use a PAR-Q?

Answer 3

It would be used when planning to start an exercise/training routine or a PEP

Question 4

What are the phases of a warm-up?

Answer 4

• Cardiovascular
• Stretching
• Sports Specific

Question 5

Why would you perform a warm-up?

Answer 5

• Raise your HR up to your working zone
• Prevent injury
• Mentally prepare
• Prepare ligaments+Tendons+Muscles

Question 6

What does the cardiovascular phase of a warm-up involve and target?

Answer 6

The cardiovascular phase of the warm up should raise the heart rate towards your working heart rate

This part of your warm-up takes around 10-15mins normally, with professional athletes possibly taking longer.

Question 7

What are the two main forms of stretching?

Answer 7

Static and dynamic

Question 8

What does the stretching fase of the warm-up involve?

Answer 8

• Start with dynamic stretches that use movements specific to your sport, gradually increasing reach and speed
• Then do some static stretching on the spot to try to get a deeper stretch without straining your muscles

Question 9

What does the sport-specific phase of your warm-up involve?

Answer 9

The sport-specific phase will be to practice the skills of the activity. For example:

• sprint starts
• throwing, catching and batting for cricket
Etc.

Question 10

Why do we set smart goals?

Answer 10

They are ultimately set for athletes to reach their full potential

Question 11

What does the cool-down involve?

Answer 11

Activities similar to those used in the warm-up such as jogging can be used to return the heart rate gradually to its resting level.
It would take around 5-10mins to return to heart rate to resting.

Question 12

What would you do after the cardiovascular phase of your warm-down?

Answer 12

It would be followed by 10-15mins of stretching. Static stretching are preferred in a cool-down and are held for 30-35 secs.

Question 13

What are the two phases of a warm-down?

Answer 13

Cardiovascular phase
Static stretching phase

Question 14

What is the aim of a PEP?

Answer 14

It is it designed to improve general fitness or improve performance of a particular activity

Question 15

What does SMART stand for?

Answer 15

Specific
Measurable
Achievable
Realistic
Time-bound

Question 16

Why do we set SMART goals?

Answer 16

To motivate performers and give them something to work for. It can help you to push on thier training to achieve their optimum performance levels.

Question 17

What is the problem with setting unrealistic goals (easy-goals/unachievable-goals)

Answer 17

It could demotivate you or make you lose focus if goals are far to easy or far to hard to achieve.

Question 18

What does it mean for your goals to be Specific?

Answer 18

Means exactly knowing what the goal is. It may include a series of steps towards the overall goal.

Question 19

What does it mean to have measurable goals?

Answer 19

Means it will be easy to know when goals are achieved

Question 20

What does it mean for your goals to be achievable?

Answer 20

Goals must be attainable.

Question 21

What does it mean for your goals to be realistic?

Answer 21

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

Question 22

What does it mean to set time-bound goals.

Answer 22

Create a time-frame for you to achieve your goal, establish a timescale. Setting an end-point will help keep you focused and motivated.