Soc 8 SMART Goals,PAR-Q,Warm Up And Cool Down Flashcards
What does SMART stand for
Specific
Measurable
Achievable
Realistic
Time-Bound
What does an achievable target mean
Set targets that you have the ability to reach.Unrealistic targets are demotivating and can result in failure.
What is an example of an achieveable target
I want to improve my passing accuracy by 10%
What does a realistic target mean
It means a target that are realistic to you personally,you need to consider factors such as work and hobbies
What is an unrealistic target
I want to train 7 times a week 2 times a day when I already have school and tests coming up
What does PAR-Q stand for
Physical activity readiness Questionnaire
What does a PAR-Q do
It identifies before you start partaking in physical activity if you are ready to participate
What is a PAR-Q
It is a self screening tool that can be used by anyone who is planning to start on exercise or training routine
Why do we peform a warmup
Prepare the mind,prevent injury,prepare the cardiovascular system,prepare the ligament,prepare the joint,prepare the muscles
What are the 3 phases of a warm up
Pulse raiser (cardiovascular phase),stretching,sports specific
What is the point of doing a pulse raiser/cardiovascular phase
To gradually raise the heart rate towards the working heart rate.It takes various forms depending on the activity e.g high knees for football.It also increases the body heat,this is done through gentle aerobic exercises
What are the two types of stretching
Dynamic and static
What is static stretching
Easy on the spot stretching without straining
Dynamic stretching meaning
Stretches that use movements specific to a sport gradually increasing reach and speed
What is the final phase of the warmup called
The sports specific phase
What do you do in a cool down
You do activities similar to the warmup such as jogging to return your heart rate to resting.You then do static stretching for 10-15 minutes and hold them for 30-35 seconds.
How many phases are there in a cool down and what are they
2,Light cardio exercise and stretching
Why is the stretching phase important in a warm up
Helps improve range of movement,mobilises joints,helps maintain body temperature
How long should a warmup last
10-20 minutes that involve gradually increasing intensity
What activity comes after the warm up
The main session/game
Why is a cool down important
An effective cooldwon assists recovery,reduces heart rate and helps remove lactic acid and other waste products
Why do we do the two phases of a cooldown
Decreases muscle tension,Returns muscles to pre exercise state and also helps slowly return the heart rate and breathing rate to resting rate
What would a goalkeeper do in the sports specific phase of a warm up
Claiming crosses,shot stopping
Measureable definition
Targets you can track your progress in and measure to see if your targets have been achieved
An example of a measurable target
I want to improve my 1500m run by 5 seconds
What does time bound mean
How long you are going to set yourself to beat this target,Keeps you motivated
