Soc 8 SMART Goals,PAR-Q,Warm Up And Cool Down Flashcards

1
Q

What does SMART stand for

A

Specific
Measurable
Achievable
Realistic
Time-Bound

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2
Q

What does an achievable target mean

A

Set targets that you have the ability to reach.Unrealistic targets are demotivating and can result in failure.

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3
Q

What is an example of an achieveable target

A

I want to improve my passing accuracy by 10%

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4
Q

What does a realistic target mean

A

It means a target that are realistic to you personally,you need to consider factors such as work and hobbies

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5
Q

What is an unrealistic target

A

I want to train 7 times a week 2 times a day when I already have school and tests coming up

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6
Q

What does PAR-Q stand for

A

Physical activity readiness Questionnaire

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7
Q

What does a PAR-Q do

A

It identifies before you start partaking in physical activity if you are ready to participate

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8
Q

What is a PAR-Q

A

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

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9
Q

Why do we peform a warmup

A

Prepare the mind,prevent injury,prepare the cardiovascular system,prepare the ligament,prepare the joint,prepare the muscles

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10
Q

What are the 3 phases of a warm up

A

Pulse raiser (cardiovascular phase),stretching,sports specific

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11
Q

What is the point of doing a pulse raiser/cardiovascular phase

A

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

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12
Q

What are the two types of stretching

A

Dynamic and static

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13
Q

What is static stretching

A

Easy on the spot stretching without straining

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14
Q

Dynamic stretching meaning

A

Stretches that use movements specific to a sport gradually increasing reach and speed

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15
Q

What is the final phase of the warmup called

A

The sports specific phase

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16
Q

What do you do in a cool down

A

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.

17
Q

How many phases are there in a cool down and what are they

A

2,Light cardio exercise and stretching

18
Q

Why is the stretching phase important in a warm up

A

Helps improve range of movement,mobilises joints,helps maintain body temperature

19
Q

How long should a warmup last

A

10-20 minutes that involve gradually increasing intensity

20
Q

What activity comes after the warm up

A

The main session/game

21
Q

Why is a cool down important

A

An effective cooldwon assists recovery,reduces heart rate and helps remove lactic acid and other waste products

22
Q

Why do we do the two phases of a cooldown

A

Decreases muscle tension,Returns muscles to pre exercise state and also helps slowly return the heart rate and breathing rate to resting rate

23
Q

What would a goalkeeper do in the sports specific phase of a warm up

A

Claiming crosses,shot stopping

24
Q

Measureable definition

A

Targets you can track your progress in and measure to see if your targets have been achieved

25
Q

An example of a measurable target

A

I want to improve my 1500m run by 5 seconds

26
Q

What does time bound mean

A

How long you are going to set yourself to beat this target,Keeps you motivated