Sports Coaching and Training
Fitness
Resistance Training
First Aid and Sports Injuries
Wild Card
100
What are the 5 elements of a coaching session.
Warm-up, conditioning/fitness, skill practice, games, cool-down.
100
Name a test you can use to measure flexibility.
Sit-and-reach
100
What is an overloading technique?
Increasing intensity, repetitions, sets, weights
Decreasing rest
100
What type of injury is a fracture?
Hard tissue
100
What does DRSABCD stand for?
Danger, Response, Send for Help, Airways, Breathing, CPR, Defibrillation
200
What is periodisation?
Periodisation is the planned variation of training cycles to achieve peak performance at the right time. Periodisation involves dividing a training program into distinct phases (macro, meso, micro), each with specific goals and intensities.
200
Which fuel sources would a marathon runner use vs a sprinter?
Marathon runner - carbs and fats
Sprinter - carbs
200
What is the difference between the agonist and antagonist? Use the example of a bicep curl to explain your response.
The muscle that is contracting is called the agonist and the muscle that is relaxing or lengthening is called the antagonist. In a bicep curl the biceps would be the agonist as it contracts to produce movement while the triceps would be the antagonist as it relaxes.
200
What is hypothermia vs hyperthermia?
Hypothermia is a significant and potentially dangerous drop in body temperature whereas hyperthermia is dangerously overheated body, usually in response to prolonged hot, humid weather.
200
What is fartlek training?
This means 'speed play'. The aim is to run fast, jog when you get tired and speed up when you recover.
300
Explain 3 characteristics of an effective coach
Characteristics - knowledge, organisation, communication, leadership
300
What are the three somatotypes? - Draw a picture to represent each
300
List two ergogenic aids (techniques or supplements that claim to enhance the performance of athletes) which are used in strength training and explain one benefit and one risk associated with each.
- Creatine (+ helps maintain a continuous energy supply to your muscles during intense lifting or exercise / - dehydration, upset stomach, and muscle cramps).
- Anabolic Steroids (+ help build muscle tissue and increase body mass / - mood swings, reduced sperm count, heart issues)
- Human Growth Hormone
- Caffeine
- Blood Doping
- Glutamine
300
Outline the initial assessment for injury using the STOP procedure.
Stop - that the player is stopped from participating, and the game is stopped if necessary.
Talk - talk to the athlete to determine what happened, how it happened? Where it hurts? Etc
Observe - the area and the athlete whilst you are talking to them. It is determined if the athlete can continue or if they need to be taken of for further assessment.
Prevent - prevent further injury is the main goal of this assessment. This often requires taking the player from the field for further assessment.
300
Why is a warm-up important?
It increases the blood supplies to the muscles and raises their temperature. This makes them more flexible and less likely to get injured.
400
What are the differences between intrinsic and extrinsic rewards?
Intrinsic motivation comes from an internal desire to accomplish a such as, personal achievement, professional growth, sense of pleasure and accomplishment, while extrinsic motivation comes from external rewards and praise such as, awards or public recognition.
400
Outline each component of the FITT principle with an example of how it can be applied to training.
Frequency (how often) - 3 sessions per week
Intensity (how hard) - 70-85%MHR
Time (how long)-20+ minutes
Type (what kind of activity) - Continuous training (swimming)
400
Describe the three major types of strength training and provide an example for each.
Isometic - the muscle doesn't noticeably change length (wall sit, plank, squat hold)
Isotonic - movement that requires muscles to resist weight over a range of motion, causing a change to the length of the muscle (squats, pushups, pullups, deadlift, bench press).
Isokinetic - a type of exercise training that uses a special machine creating different levels of resistance (leg extension, rowing, stationary bike)
400
Outline the RICER procedure.
Rest – Encourage the casualty to stop any activity and make them comfortable, means minimising movement to prevent further damage to the area.
Ice – Apply an ice pack wrapped in a cloth to the injured area. This helps to reduce pain, inflammation, and swelling by constricting blood vessels and numbing the area.
Compression – If available, apply an elastic compression bandage over the injured area to limit swelling and provide support.
Elevation – Keep the injured area elevated, above the heart height if practical – which helps reduce blood flow and limit swelling.
Refer – Refer the injured person to a medical professional such as a doctor, to have the area looked at.
400
Provide 2 examples of aerobic activities and 2 examples of anaerobic activities.
Marathon runner, long distance swimmer
100m sprinter, shot putter
500
Identify and describe the three coaching styles.
Authoritarian - set strict rules and structure
Democratic - coaches facilitate decision-making and goal-setting with input from athletes
Laissez Faire - a hands-off approach where the coach provides minimal guidance and allows clients to direct their learning and growth
500
List the six skill-related fitness components and name a test for each one.
SR - Power (Vertical Jump), Agility (Illinois), Coordination (Hand-Wall Toss), Speed (10m or 40m sprint) Balance (stork stand), Reaction Time (ruler reaction time test)
500
Distinguish between power, strength and endurance.
Power refers to how quickly a force generated in the muscles can be applied. Strength is defined as the ability of a muscle to exert force. Endurance is the ability of the muscles to resist fatigue.
500
Outline the TOTAPS procedure for a soccer player who has injured their left ankle.
Talk - Gather as much information about the injury as possible (At least 3 questions)
Observe - for deformities, swelling, bruising, blood and compare to uninjured site.
Touch - to determine where it hurts and observe facial expressions to evaluate pain level and pin point pain.
Active Movement - Ask the casualty to demonstrate the range of motion (ROM) of the injured area and compare this ROM to the uninjured site.
Passive Movement - The first aider moves the injured area for the athlete through its full range of motion feeling for abnormalities.
Skills Test - for a soccer test their ability to weight bear, run, change direction
500
Outline the management for external bleeding
Apply direct pressure to the wound, maintaining the pressure using pads and bandages, and, raising the injured limb above the level of the heart if possible.