Warming Up and Cooling Down
Health and Well-Being
Fitness
Diet and Energy Sources
Goal-Setting
Motivation
100
In order, what are the 3 phases of a warm-up?
Pulse raiser, dynamic stretches, skill familiarization.
100
What are the 3 types of well-being?
Social, Mental, Physical
100
Define Fitness
The ability to cope with the demands of the environment.
100
What are the 3 types of macronutrients?
Carbohydrate, Protein, Fat
100
What is the pneumonic that we use for goal setting in IGCSE PE?
SMARTER
100
What is something that can motivate an athlete?
Money, fame, sponsorships, love of the game, social enjoyment, getting fit, etc.
200
What are the psychological benefits of a warm-up?
Mentally prepare
Focuses the mind
Build up to "match ready"
200
Define Health
From WHO: A state of complete physical, mental, and social well-being, not just the absence of injury or illness.
200
Fill in the blanks:
Once you're healthy, the more you do _________ the more_____ you will be which allows you to have high levels of ______________.
Exercise, Fit, Performance
200
Provide 1 source of a:
-Fat, protein, carbohydrate
Fat- Butter, Oil
Protein- Eggs, beans, meat,
Carbohydrate - Rice, noodles, bread
200
What do the two R's stand for in SMARTER goals?
Realistic and Recorded
200
Playing for trophies, medals, or praise are what kind of motivation?
Extrinsic
300
What are three physiological benefits of a warm-up?
-Increase heart rate and blood flow
-Dynamic stretches warms muscles and joints for exercise
-Increase range of motion
-Practice skills and techniques
300
Define physical health and give an example of good physical health.
Being well in the body and being free from injury or illness
-Regular exercise, feeling fit, healthy diet, good sleep
300
Describe 2 ways a person can increase their fitness.
-Exercise regularly
-Go for a walk
-Take the stairs
-Etc.
300
What is water’s role in someone’s diet?
Water transports nutrients through blood
Helps remove waste products
Helps maintain body temperature
300
How do SMARTER goals reduce anxiety?
Goals allow an athlete to target their training and feel prepared
300
How are athletes intrinsically motivated?
400
What are the physiological benefits of a cool-down?
Helps reduce oxygen debt
Allows heart rate and blood flow to normalize
Stretching reduces soreness
Reduce injury risk
400
Define physical health and give an example of good mental health.
Feeling well in the mind and having positive outlook
-Feeling good about yourself
-Coping with stress
-Feeling motivated
-Controlling emotions
400
Which of these people is experiencing a decrease in fitness?
Carl
400
What is glucose, where does it come from, and how is it stored in the body?
Form of sugar, comes from carbohydrates, stored as glycogen in the body in the liver
400
Change this goal into a SMARTER goal:
A badminton player has spoken to his coach and has come up with the goal to hit many shots every week until the tournament.
Specific- How fast?
Measureable- Time?
Agreed- Coach?
Realistic?
Timebound - By when?
Exciting?
Recorded?
400
What is the difference between a reward and a incentive? Provide examples
Reward: Something given to recognize achievement
Example: Trophy
Incentive: Something to keep an athlete motivated to continue
Example: Gold medal or feeling of being the best after winning the Olympics
500
Provide a 3-Phase Warm-Up for a Weight-Trainer
1) Pulse Raiser- Jogging, jumping jacks,
2) Dynamic Stretches - Lunges, leg swings, etc.
3) Skill Familiarization - Practice lifting the weight
500
How could someone improve their social health?
What are the benefits?
Join a club, make friends, improve relationships.
Encourage interaction with others, helps makes friends and work towards a goal, instills a positive attitude
500
Give an example of someone who is fit but not healthy.
A Paralympian, wheelchair athlete, injured athlete, etc.
500
Give an example of what kind of diet a rugby player might follow.
High-protein, high-carbohydrate
500
Change this goal into a SMARTER goal:
A runner wants to run faster.
Specific- How fast?
Measureable- Time?
Agreed- Coach?
Realistic?
Timebound - By when?
Exciting?
Recorded?
500
If you are intrinsically motivated, what can a good coach do to support you in practice?
Keep things fun, enjoyable, make sure you are improving in skill.