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139 Cards in this Set
- Front
- Back
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What protocol is used for a warm up? |
RAMP Raise - body temp, heart rate, RR, blow flow, joint viscosity Activate warm up the muscles to that are being used in the session Mobilise warm joint to release synovial fluid to lubricate and warm up the joints. Potentiate ( specific) - reach the same intensity of subsequent exercise utilise post activation Potentiate on if applicable. Should be for the type of exercise - deadlift session = warm up with a lighter weight |
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What is time in warm up? |
A 15 min warm up 4x per week over 12 weeks is 12 hours of training time |
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Why are warm ups important? |
Warm ups can both reduce injury and improve performance. It is extremely important that exercise professionals use a well designed warm up if they are to maximise the athletic potentials of their athletes. |
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What are the key warm up effects? ( not limited) |
Strength and power Rate of force development Reaction time Muscle contraction and relaxation speed Blood to muscles Oxygen delivery |
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What is the summary of a warm up? |
Planning the warm up should be given as much attention as the main training content itself. Warm ups should not only be tailored to each training session or competition but also to each athletes highly specific strengths and weaknesses. |
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What is JSP 419? |
AT in the armed forces |
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What is AGAI Vol 1 Ch 11 |
AT |
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What is AGAI VOL 2 CH 74 |
Prevention and management of MSKI |
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What is army form 5010 |
Risk assessment |
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What is the Form 510 |
Accident reporting |
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What act is H&S |
Health and safety act 1974 |
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What are the 4S |
Safe person Safe practice Safe place Safe equipment |
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What is the risk assessment process? |
1) identify hazard 2) decide who might be harmed and how 3) evaluate the risks and identify suitable and sufficient control measures 4) record and implement findings 5) review the risk assessment and update as necessary |
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What are the types of risk assessments? |
There are 3 RA - generic - specific - dynamic |
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What does ALARP stand for |
As Low As Reasonably practicable |
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Hazard meaning |
Anything that has potential to cause harm |
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What is JSP 765 |
Insurance and compensation |
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Risk meaning |
Likelihood of injury from exposure to hazard |
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Risk rating meaning |
A measurement of the risk |
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Risk reduction meaning |
As low as reasonably practicable |
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Risk owner meaning |
Single point of accountability for the effective management of that risk and is responsible to their commander for it |
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Likelihood meaning |
An estimate of the chance of a risk materialising |
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Impact meaning |
The potential consequence |
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How is Hazard worked out? |
Likelihood x impact |
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Duty of care what is activity (risk) owner |
Activity (risk) owner: the commander accountable and responsible for directing that an activity takes place and who has the final decision on authorising the activity E.g Chain of command DoC |
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What is the activity deliverer |
The person(s) responsible for the safe planning and delivery of the activity on behalf of the activity owner E.g RAPTCI,PTI DoC |
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What is the activity lead |
The person(s) responsible for the safe conduct of the task/ elements of the task on behalf of the activity owner/ deliverer E.g safety staff? JNCOs upwards DoC |
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What is JSP 756? |
Armoured forces compensation scheme |
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Who can be harmed? |
- military personnel -civilian personnel - contractors -non MOD civilians |
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List types of hazards? |
Climactic Confined spaces Diseases Electricity Explosive atmosphere Exposed machinery Exposure of hazardous substances Fire Lifting and carrying Noise Pressure systems Radiation Sport Storage systems Stress Transport Vibration Working at a height Abnormal activities |
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What policies are for maintaining a safe PT environment |
- AGAI. VOL 2 CH74 - prevention and management of MSKI -JSP950( medical policy) AGAI99 (command and care of wounded, injuried and sick service personnel) |
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What is the recovery pathway? |
Injury - rehab - reconditioning |
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What are the factors that contribute to MSKI? |
Diet Physical activity Sleep Alcohol consumption Smoking |
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Incident management |
Preparation Communication First aid( med cover) Transport Access/ egress points PT response plan |
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What points should be covered prior to a lesson starting? |
- check injuries Food and hydration All jewellery removed or taped Correct dress for lesson including footwear |
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What is the importance of a cool down? |
Reduces the body’s temperature Reduces the body’s heart rate Speeds the recovery process Reduces the chances of injury |
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What should a cool down include |
The cool down is performed to Help return the body to a pre exercise state The cool down should include - pulse rate reduction -joint mobility -stretching |
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What are the 4 do’s on warm up/cool down |
- always warm up - stay relaxed and maintain slow controlled breathing - stretch slowly until you feel mild tension in the muscle - if it hurts stop immediately |
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What is JSP101 |
Defence writing |
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What are the 4 Don’ts for warm up/cool down? |
- don’t bounce a stretch - never compete with others - don’t go past the point of discomfort |
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What is JSP 539? |
Climatic injuries |
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What is JSP 375? |
Health and safety (cha 41- heat) and (Ch 42- cold) |
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What is AGAI Vol 2CH57? |
Army health committees |
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What is AGAI vol 3? |
Insurance and policies? |
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What is AGAI VOL 1 CH5 |
Sport- part 6 “funding for sport” |
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What is AGAI VOL 1 CH7 |
PT |
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What is JSP 419? |
AT in the armed forces |
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What is AGAI Vol 1 Ch 11 |
AT |
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What is AGAI VOL 2 CH 74 |
Prevention and management of MSKI |
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What is army form 5010 |
Risk assessment |
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What is the Form 510 |
Accident reporting |
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What act is H&S |
Health and safety act 1974 |
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What are the 4S |
Safe person Safe practice Safe place Safe equipment |
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What is the risk assessment process? |
1) identify hazard 2) decide who might be harmed and how 3) evaluate the risks and identify suitable and sufficient control measures 4) record and implement findings 5) review the risk assessment and update as necessary |
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What are the types of risk assessments? |
There are 3 RA - generic - specific - dynamic |
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What does ALARP stand for |
As Low As Reasonably practicable |
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Hazard meaning |
Anything that has potential to cause harm |
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What is JSP 765 |
Insurance and compensation |
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Risk meaning |
Likelihood of injury from exposure to hazard |
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Risk rating meaning |
A measurement of the risk |
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Risk reduction meaning |
As low as reasonably practicable |
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Risk owner meaning |
Single point of accountability for the effective management of that risk and is responsible to their commander for it |
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Likelihood meaning |
An estimate of the chance of a risk materialising |
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Impact meaning |
The potential consequence |
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How is Hazard worked out? |
Likelihood x impact |
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Duty of care what is activity (risk) owner |
Activity (risk) owner: the commander accountable and responsible for directing that an activity takes place and who has the final decision on authorising the activity E.g Chain of command DoC |
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What is the activity deliverer |
The person(s) responsible for the safe planning and delivery of the activity on behalf of the activity owner E.g RAPTCI,PTI DoC |
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What is the activity lead |
The person(s) responsible for the safe conduct of the task/ elements of the task on behalf of the activity owner/ deliverer E.g safety staff? JNCOs upwards DoC |
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What is JSP 756? |
Armoured forces compensation scheme |
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Who can be harmed? |
- military personnel -civilian personnel - contractors -non MOD civilians |
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List types of hazards? |
Climactic Confined spaces Diseases Electricity Explosive atmosphere Exposed machinery Exposure of hazardous substances Fire Lifting and carrying Noise Pressure systems Radiation Sport Storage systems Stress Transport Vibration Working at a height Abnormal activities |
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What policies are for maintaining a safe PT environment |
- AGAI. VOL 2 CH74 - prevention and management of MSKI -JSP950( medical policy) AGAI99 (command and care of wounded, injuried and sick service personnel) |
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What is the recovery pathway? |
Injury - rehab - reconditioning |
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What are the factors that contribute to MSKI? |
Diet Physical activity Sleep Alcohol consumption Smoking |
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Incident management |
Preparation Communication First aid( med cover) Transport Access/ egress points PT response plan |
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What points should be covered prior to a lesson starting? |
- check injuries Food and hydration All jewellery removed or taped Correct dress for lesson including footwear |
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What is the importance of a cool down? |
Reduces the body’s temperature Reduces the body’s heart rate Speeds the recovery process Reduces the chances of injury |
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What should a cool down include |
The cool down is performed to Help return the body to a pre exercise state The cool down should include - pulse rate reduction -joint mobility -stretching |
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What are the 4 do’s on warm up/cool down |
- always warm up - stay relaxed and maintain slow controlled breathing - stretch slowly until you feel mild tension in the muscle - if it hurts stop immediately |
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What is JSP101 |
Defence writing |
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What are the 4 Don’ts for warm up/cool down? |
- don’t bounce a stretch - never compete with others - don’t go past the point of discomfort |
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What are the components of fitness definitions? |
-Aerobic capacity - Anaerobic capacity -speed -muscular strength -muscular power -Muscular endurance -agility -flexibility -mobility -balance -stability -body composition |
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What is JSP 539? |
Climatic injuries |
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What is JSP 375? |
Health and safety (cha 41- heat) and (Ch 42- cold) |
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What is AGAI Vol 2CH57? |
Army health committees |
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What is AGAI vol 3? |
Insurance and policies? |
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What is AGAI VOL 1 CH5 |
Sport- part 6 “funding for sport” |
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What is AGAI VOL 1 CH7 |
PT |
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What are the types of effective communication? |
Written communication - JSP 102 -defence writing guide Verbal communication - PTI speak with clear voice, precise instructions and to the point using proper emphasis and avoiding monotonous tone. |
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What are the types of effective communication? |
Written communication - JSP 102 -defence writing guide Verbal communication - PTI speak with clear voice, precise instructions and to the point using proper emphasis and avoiding monotonous tone. |
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Policy of Cold injuries |
JSP 375 CH 42 Result of exposure to wet/cold and cold/dry conditions Heat storage= heat gained - heat lost |
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What are the types of effective communication? |
Written communication - JSP 102 -defence writing guide Verbal communication - PTI speak with clear voice, precise instructions and to the point using proper emphasis and avoiding monotonous tone. |
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Policy of Cold injuries |
JSP 375 CH 42 Result of exposure to wet/cold and cold/dry conditions Heat storage= heat gained - heat lost |
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What is the policy for heat illness? |
JSP375 CH41 ASCO 1207 Heat storage = heat gained - heat lost |
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What is policy for water crossing? |
AGAI VOL 1 CH 18 |
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Foundational movement patterns |
Squat Lunge Hinge Brace Rotate Push Pull |
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Foundational movement patterns |
Squat Lunge Hinge Brace Rotate Push Pull |
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What are the levels of PT |
Level 1- weight management , medical issues unacclimatised Level 2- reconditioning PT Level 3 - mainstream PT |
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What are the levels of the MATTs |
Level 1- regular deployable units Level2 - army reserve not warned for ops Level 3- non deployable units |
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What are the levels of the MATTs |
Level 1- regular deployable units Level2 - army reserve not warned for ops Level 3- non deployable units |
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What are the 4th themes of health |
Lifestyles Injury prevention Preventive health Mental well being |
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What are the levels of the MATTs |
Level 1- regular deployable units Level2 - army reserve not warned for ops Level 3- non deployable units |
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What are the 4th themes of health |
Lifestyles Injury prevention Preventive health Mental well being |
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Factors effecting fitness |
Gender Age Health Diet and nutrition Recovery Injury Lifestyle Genetics |
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What are the levels of the MATTs |
Level 1- regular deployable units Level2 - army reserve not warned for ops Level 3- non deployable units |
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What are the 4th themes of health |
Lifestyles Injury prevention Preventive health Mental well being |
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Factors effecting fitness |
Gender Age Health Diet and nutrition Recovery Injury Lifestyle Genetics |
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What are the components of military fitness? |
Personal Vocational Operational |
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What are the 5 sections of APTS |
- trainer manual - exercise coaching cards -instructor log book -individual training program -special population |
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What are the benefits of cool down? |
Aid is disposal of waste products Reduce potential DOMS Allow growth and tissue repair Reduce heart rate Reduce body temp Recovery process |
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Factors effecting flexibility |
Joint structure Connective tissues Age and sex Resistance training Muscle bulk Activity level |
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Types of circuit |
Coloured Timed Controlled |
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Forms of resistance training? |
Free weights Machines body weight |
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What are the body types |
Ectomorph ( skinny, light muscle) Mesomorph ( naturally lean, naturally muscular) Endomorph (smooth round body, large sized joints/bones) |
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What are the Heart rate zones |
Low -50-60% Weight management -60-70% Aerobic- 70-80% Anaerobic -80-90% Maximal -90-100% |
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What are the Heart rate zones |
Low -50-60% Weight management -60-70% Aerobic- 70-80% Anaerobic -80-90% Maximal -90-100% |
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What are the running training methods |
Fartlek Interval LSD Tempo Repetition |
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What are the fitness retests timings |
- scr - not before 48hrs not after 7 days - RFT - not before 7 days not after 28 days |
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What is the regs for marching troops |
Queens regs 5.20 |
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What does FITT stand for? |
Frequency Intensity Time Type |
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What does FISS stand for |
FITNESS INFORMATION SOFTWARE SYSTEM |
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What’s recorded on FISS |
RFT SCR BCM AFT |
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What’s recorded on FISS |
RFT SCR BCM AFT |
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What are the 4 cornerstones of training? |
GAS PRINCIPLES ACCOMMODATION PRINCIPLES PROGRESSIVE OVERLOAD OVERTRAINING AND OVERREACHING |
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What’s recorded on FISS |
RFT SCR BCM AFT |
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What are the 4 cornerstones of training? |
GAS PRINCIPLES ACCOMMODATION PRINCIPLES PROGRESSIVE OVERLOAD OVERTRAINING AND OVERREACHING |
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What are the 3 phases of plyo? |
Eccentric - stretch of the agonist muscle Amortisation- pause between phases 1&3 Concentric - shortening of agonist muscle fibres
Plyometrics rest period 2-4days |
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Types of military fitness |
- role fitness - operational fitness |
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Types of military fitness |
- role fitness - operational fitness |
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What to do with accidents and near misses |
Reported to AINC Accident incident notification cell |
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Types of military fitness |
- role fitness - operational fitness |
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What to do with accidents and near misses |
Reported to AINC Accident incident notification cell |
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What are the two parts of unit health committee |
Part 1 individual cases - individual case management ICM and commanders monthly case reviews Part 2 unit quarterly health review |
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What is GAS |
General adaptation syndrome |
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What is GAS |
General adaptation syndrome |
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What are the components of the General adaptation syndrome |
Alarm Resistance Exhaustion |
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What is GAS |
General adaptation syndrome |
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What are the components of the General adaptation syndrome |
Alarm Resistance Exhaustion |
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What are the Energy systems |
Phosphagen Glycolytic Oxidative |
