Roles of a Coach
What is the term for making sure a training session runs smoothly and on time?
Organising
Which leadership style involves the coach making all decisions without input from athletes?
Autocratic
How does massage therapy contribute to the rehabilitation process beyond relaxation?
Improves circulation, reduces muscle stiffness, and aids in lymphatic drainage.
What does the SMART Goals acronym stand for?
S – Specific: The goal is clear and well-defined.
M – Measurable: Progress can be tracked and evaluated.
A – Achievable: The goal is realistic and attainable.
R – Realistic : It aligns with broader objectives and is practical.
T – Timely: There is a clear deadline or time frame for completion.
Identify 3 activities you could engage in during rehabilitation to maintain cardiorespiratory endurance?
Swimming or pool walking
Cycling on a stationary bike
Rowing machine
Arm ergometer (arm bike)
Brisk walking (if permitted)
What is the coaching responsibility that involves creating positive relationships with athletes?
Building Rapport
Which leadership style involves little guidance from the coach, leaving athletes to manage themselves?
Laissez-faire
What type of training/therapy is used to regain muscular strength, describe the characteristics of this type of training.
Training Type: Resistance training (also known as strength training)
Characteristics:
Progressive overload: Gradually increasing the weight or resistance to challenge muscles.
Repetitions and sets: Typically involves low to moderate reps (e.g., 6–12) and multiple sets (e.g., 3–5) to build strength.
Targeted exercises: Focuses on specific muscle groups using bodyweight, free weights, machines, or resistance bands.
Rest and recovery: Includes rest between sets and recovery days to allow muscle repair and growth.
Controlled technique: Emphasis on proper form to prevent injury and maximise effectiveness.
Explain the benefit of having a goal that is Measurable.
Having a measurable goal allows an athlete to track their progress and clearly see whether they are improving or moving closer to achieving their objective. This helps maintain motivation, provides focus, and allows for timely adjustments if needed.
How would you train/rehab to increase muscular endurance?
Low to moderate resistance (e.g., bodyweight or light weights)
High repetitions (12–20 reps per set)
Multiple sets (2–4 sets per exercise)
Short rest periods (30–60 seconds between sets)
Consistent frequency (2–3 sessions per week per muscle group)
Which role involves clearly telling athletes how to perform a skill?
Instruction and Explanation
Identify three advantages of a democratic leadership style.
Promotes athlete input
Improves team cohesion
Develops leadership skills
Boosts motivation
Encourages problem-solving
Enhances learning
Adapts to individual needs
Fosters a positive environment
Improves communication
Builds mutual respect
Which activities should be AVOIDED in the 48–72 hours following a soft tissue injury?
Heat
Alcohol
Running/Exercise
Massage
Describe the relationship between short-term and long-term goals and explain why both are important in an athlete’s development.
Short-term goals are stepping stones that build momentum toward achieving long-term goals. Together, they help maintain motivation and provide structure for ongoing improvement.
What steps do we follow when assessing an acute sports injury? Name each step and briefly explain.
T – Talk:
Ask the athlete what happened, where it hurts, and how it feels to understand the nature and location of the injury.
O – Observe:
Look for visible signs of injury such as swelling, bruising, deformity, or abnormal posture.
T – Touch:
Gently feel around the injured area to locate tenderness, swelling, or heat, which can indicate the severity and exact spot of injury.
A – Active Movement:
Ask the athlete to move the injured part themselves. This shows what range of motion is possible without assistance and helps gauge pain levels.
P – Passive Movement:
Move the injured area for the athlete without their help. This tests the joint’s mobility and identifies pain or resistance without muscle activation.
S – Skills Test:
If previous steps are pain-free, ask the athlete to perform a sport-specific movement to determine if they can safely return to play.
What is the coaching skill used when carefully watching how an athlete performs a task?
What is the coaching skill used when carefully watching how an athlete performs a task?
Identify three scenarios/circumstances in which an Autocratic leadership style would be preferred.
Emergencies or high-pressure situations
Coaching beginners
Large groups
Safety is a priority
Discipline is lacking
Time-limited sessions
Inexperienced teams
Competitive settings
For the immediate care of injuries, what is the most appropriate strategy/acronym and what does each letter stand for?
RICER stands for:
R – Rest:
Stop all activity and avoid using the injured area to prevent further damage.
I – Ice:
Apply ice to the injury (15–20 minutes every 2 hours) to reduce swelling, inflammation, and pain.
C – Compression:
Use a compression bandage to limit swelling and support the injured area.
E – Elevation:
Elevate the injured limb above heart level to reduce blood flow and swelling.
R – Referral:
Seek professional medical advice for diagnosis, treatment, and rehabilitation planning.
Explain how using SMART principles improves the effectiveness of a goal compared to a vague or general goal.
SMART principles make goals clear, trackable, and achievable, helping athletes stay focused and motivated, unlike vague goals which lack direction and measurability.
What are the five goals of a rehabilitation program?
Restore range of motion
Regain muscular endurance
Regain muscular strength
Regain postural stability and balance
Maintain cardiorespiratory fitness
Which responsibility involves breaking down an athlete's performance to identify strengths and weaknesses?
Analysing
Which leadership style is best for each stage of the season and explain why:
1. Off-season
2.Training sessions and pre-season
3. Games and finals
Off-season – Laissez-faire
Allows athletes independence to self-manage recovery and fitness.
Training sessions and pre-season – Democratic
Encourages input and teamwork while building strategies and cohesion.
Games and finals – Autocratic
Enables quick decisions and control under pressure.
What are 3 benefits of Sports Massage in the regards to recovery?
Improves Circulation
Reduces Muscle Soreness (DOMS)
Decreases Muscle Tension and Tightness
Enhances Flexibility and Range of Motion
Promotes Relaxation and Stress Reduction
Assists in Injury Prevention
Breaks Down Scar Tissue (in long-term rehab)
Compare and contrast performance goals and outcome goals, providing an example of each in a sporting context.
Performance goals focus on an individual’s actions (e.g., improving free throw accuracy to 80%), while outcome goals focus on results often influenced by others (e.g., winning a basketball tournament). Performance goals are more controllable and help improve specific skills.
How would you train for muscular strength?
High resistance/heavy weights (typically 75–90% of 1RM)
Low repetitions (4–6 reps per set)
Multiple sets (3–5 sets per exercise)
Longer rest periods (2–3 minutes between sets)
Compound exercises (e.g., squats, deadlifts, bench press) targeting large muscle groups
2–3 strength sessions per week per muscle group, allowing for adequate recovery