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Question 1

Benefits of warmup

Answer 1

• Increase blood flow to muscles – increase muscle temperature and muscle fire elasticity and allow as muscles to freely contract
• Increase heart rate and dilates blood vessels for greater oxygen to pass to muscle cells

Question 2

How does warm-up contribute to a workout?

Answer 2

• Raise temperature of muscles allowing the contractions to be more forcefuld
• Opens blood vessels allowing blood to flow easier which produces more oxygen

Question 3

How does cooling down help reduce the risk of venous pooling?

Answer 3

• Cooling down helps reduce the risk of venous pooling by flushing out byproducts such as lactic acids

Question 4

What does DOMS stand for, and how can cooling down help prevent it?

Answer 4

• DOMS stands for delayed onset of muscle soreness; by cooling down, the recovery reduces a build-up of lactic acids

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Question 5

How does gradual reduction of exercise intensity during a cooldown help your cardiovascular system?

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Answer 5

Gradual reduction of exercise intensity during a cooldown will allow the heart rate to slowly decrease while still allowing oxygen to flow.

Question 6

Why is flexibility important, and how does a cooldown help with this?

Answer 6

• Flexibility is important for a cooldown as your muscle soreness and stiffness can reduce. Passive recovery incorporates stretching the muscles when they are still warm and joints are most elastic.

Question 7

Why is it important to gradually increase during the warm-up?

Answer 7

• By gradually increasing the warmup, your muscle joints will be prepared for the full intensity physical activity, your sudden risk of injury will be lowered, and your blood flow/heart rate will slowly increase.

Question 8

How does goal setting help athletes stay motivated during training and competition?

Answer 8

• Creating SMART goals allows athletes to set short term and long term aims to achieve and have clear pathways to where they are headed. They will be motivated to try and complete these goals.

Question 9

How does visualisation can help improve an athletes’ performance?

Answer 9

• Visualisation can help improve an athlete’s performance by making a imagery of purposely rehearsing a skill that sets your mind and body for success.
• Allows you to perform with precision and awareness.

Question 10

What is choking?

Answer 10

• Choking is when an athlete fails to perform under pressure.

Question 11

How does controlled breathing be used by athletes before or during a performance?

Answer 11

• athletes take deep and focused breathes to control their mental state and calm them down.

Question 12

Short term and long-term goals examples for athletes?

Answer 12

• Short term goal is to master my 3 pointers in basketball in the next few games
• Long term goal is to achieve a marathon in a 2-hour duration in the next 2 years.

Question 13

SMART goals:

Answer 13

Specific, measurable, attainable, realistic and time-bound objectives.

Question 14

How to reduce inflammation?

Answer 14

• Cooldown, stretch, foam roller and ice

Carbs: 55-66% of daily food intake, turns into glucose as energy source or stored as glycogen for later, high intensity but short duration.

Protein: 10-15% and consume after sport/rest days to help muscle/building

Fats: secondary source of energy

Question 15

STUFF AB ISOTONICS

Answer 15

Hypotonic – low in carbs and higher in fluids, e.g. for gymnasts

Isotonic – levels of salt/sugar are similar to human’s bodies, best choice for humans such as Gatorade/Powerade so it can provide boost of energy and quickly replace fluids.

Hypertonic – higher in carbs and lower in fluids, e.g. post exercise for energy store.