SOC 8 - PAR-Q, Warm Ups, Cool-downs And SMARTS Goals Flashcards
What does PAR-Q stand for
The physical activity readiness questionnaire
What really is the PAR-Q
It is a self-screening tool that can be used by anyone who is planning to start an exercise or training routine
When would you use a PAR-Q?
It would be used when planning to start an exercise/training routine or a PEP
What are the phases of a warm-up?
• Cardiovascular
• Stretching
• Sports Specific
Why would you perform a warm-up?
• Raise your HR up to your working zone
• Prevent injury
• Mentally prepare
• Prepare ligaments+Tendons+Muscles
What does the cardiovascular phase of a warm-up involve and target?
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.
What are the two main forms of stretching?
Static and dynamic
What does the stretching fase of the warm-up involve?
• 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
What does the sport-specific phase of your warm-up involve?
The sport-specific phase will be to practice the skills of the activity. For example:
• sprint starts
• throwing, catching and batting for cricket
Etc.
Why do we set smart goals?
They are ultimately set for athletes to reach their full potential
What does the cool-down involve?
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.
What would you do after the cardiovascular phase of your warm-down?
It would be followed by 10-15mins of stretching. Static stretching are preferred in a cool-down and are held for 30-35 secs.
What are the two phases of a warm-down?
Cardiovascular phase
Static stretching phase
What is the aim of a PEP?
It is it designed to improve general fitness or improve performance of a particular activity
What does SMART stand for?
Specific
Measurable
Achievable
Realistic
Time-bound
Why do we set SMART goals?
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.
What is the problem with setting unrealistic goals (easy-goals/unachievable-goals)
It could demotivate you or make you lose focus if goals are far to easy or far to hard to achieve.
What does it mean for your goals to be Specific?
Means exactly knowing what the goal is. It may include a series of steps towards the overall goal.
What does it mean to have measurable goals?
Means it will be easy to know when goals are achieved
What does it mean for your goals to be achievable?
Goals must be attainable.
What does it mean for your goals to be realistic?
A goal may well be achievable in practice, but are
there other reasons that may hinder the completion of that goal.
What does it mean to set time-bound goals.
Create a time-frame for you to achieve your goal, establish a timescale. Setting an end-point will help keep you focused and motivated.
