Soc 8 PAR-Q Effective Use Of Warm Up And Cool down

Question 1

Par-Q

Answer 1

Physical
Active
Readiness
Questionare

Question 2

Par-Q

Answer 2

A self screening tool that can be used by anyone who is planning to start can exercise or training routine.

Question 3

warm up phases

Answer 3

Stretching
Cardiovascular
Sports specific

Question 4

Why do we warm up

Answer 4

.prepare the muscles
.prepare the joints
Prepare the mind
Prevent injury
Prepare the ligment
Prepare the CV system

Question 5

RRRO

Answer 5

Rest
Recovery
Reversability
Overtaining

Question 6

Aerobic target zone

Answer 6

60%-80%

Question 7

3 stage warmup

Answer 7

Cardiovascular/ Pulse raiser
Dynamic stretches
Sports specific stage

Question 8

SMART

Answer 8

Specific
Measurable
Achievable
Realistic
Time bound

Question 9

Continous training advantage

Answer 9

Easy to set up/ Improves aerobic fitness

Question 10

Continous training disadvantage

Answer 10

Repetitive/ Take a long time

Question 11

Interval advantage

Answer 11

Includes rest periods/ Takes place over short intervals

Question 12

Interval disadvantage

Answer 12

Very intense/ Repetitive

Question 13

Fartlek advantage

Answer 13

Different terrains Can be flexible

Question 14

Fartlek disadvantage

Answer 14

Needs suitable terrain/ Need to be motivated

Question 15

Weight advantage

Answer 15

Can help multiple C.O.F/ Can monitor progress

Question 16

Weight disadvantage

Answer 16

Need suitable facilities/ May need support

Question 17

Plyometeric advantage

Answer 17

Improves explosive fitness/ Does not need much equipment

Question 18

Plyometric disadvantge

Answer 18

Need good knowledge/ Need baseline fitness

Question 19

Circuit training advantage

Answer 19

Improves aerobic and anaerobic fitness/ Can work on all C.O.F

Question 20

Circuit training disadvantage

Answer 20

Needs a lot of equipment/ Needs to be well planned

Question 21

5 fitness classes

Answer 21

Yoga
Body pump
Aerobic
Pilates
Spinning

Question 22

Rest

Answer 22

The period of time allotted to recovery

Question 23

Recovery

Answer 23

Repair of damage to the body caused by training or competition

Question 24

Reverseability

Answer 24

Gradually losing fitness instead of progressing or remaining at the current level

Question 25

Overtraining

Answer 25

Training beyond your body’s ability to recover

Question 26

MHR

Answer 26

Maximum heart rate

Question 27

RHR

Answer 27

Resting heart rate

Question 28

HRR

Answer 28

Heart rate recovery

Question 29

Explain why an athlete needs to cool-down after physical activity?

Answer 29

The cool down is designed to gradually return the body to its normal resting heart rate and temperature, it also helps to remove waste products such as lactic acid from the muscles, which can reduce muscle soreness and stiffness .

Question 30

Whats the Karvonen formula

Answer 30

Target heart rate = Max HR - RHR X %intensity + resting HR

Question 31

Individual needs

Answer 31

Taking into account the athletes experience, to avoid potential injury

Question 32

Specificity

Answer 32

The particular requirements of an activity

Question 33

Progressive overload

Answer 33

Gradually increasing the amount of overload to improve fitness but without injury

Question 34

FITT

Answer 34

Frequency, Intensity, Type, Time

Question 35

Give an example of how progressive overload can be used in a PEP?

Answer 35

For muscular strength , overload training may mean increasing the weight by 2.5kg each week in bench press