Training

1
Training Principles And Methods
Monitoring and promotion of physical activity
Energy Systems
Fitness Components
Fatigue and Recovery
Chronic Adaptations to training
Strategies to enhance performance
10
10
10
10
10
10
10
20
20
20
20
20
20
20
Jeopardy
30
30
30
30
30
30
30
40
40
40
40
40
40
40
50
50
50
50
50
50
50
2
10 When monitoring physical activity levels
among populations, pedometers areA Very
accurate and very practicalB Very practical but
not highly accurateC Very accurate but not very
practicalD Moderately practical and highly
accurate
Question

• 10 points for Topic1

3
10 B Very practical but not highly accurate
Answer

• 10 points for Topic1

4
20 - When considering the dimensions of
physical activity context refers toA The
settingB Who the person under consideration is
with at the timeC Where the physical activity is
taking placeD All of the above
Question

• 20 points for Topic1

5
20 D All of the above
Answer

• 20 points for Topic1

6
30 - According to the National Physical
Activity GuidelinesA Adults should engage in
more physical activity than childrenB Children
should engage in twice as much physical activity
as adultsC Adults should engage in at least 2
hours of electronic media for entertainmentD
Children should engage in at least 2 hours of
electronic media for entertainment
Question

• 30 points for Topic1

7
30 - B Children should engage in twice as much
physical activity as adults
Answer

• 30 points for Topic1

8
40 - Accelerometers areA ObjectiveB Expensive
to use with large populationsC Non-invasiveD
All of the above
Question

• 40 points for Topic1

9
40 - Accelerometers areD All of the above
Answer

• 40 points for Topic1

10
50 - For overweight and obese individuals, to
prevent weight regain once weight is lostA
30-60 minutes of physical activity is recommended
on at least 5 days per weekB 60-90 minutes of
physical activity is recommended on at least 5
days per weekC 60-90 minutes of physical
activity is recommended per dayD 30-60 minutes
of physical activity is recommended per day
Question

• 50 points for Topic1

11
50 - C 60-90 minutes of physical activity is
recommended per day
Answer

• 50 points for Topic1

12
10 The aerobic energy systemA Peaks at
approx 70 seconds when athletes work maximally
from the outset of exerciseB Preferentially
uses fats as a fuel sourceC Is the predominant
energy supplier in a 400 m sprint in athleticsD
Can only operate if exercise intensity remains
between 70- 85 maximum heart rate
Question

• 10 points for Topic2

13
10 A Peaks at approx 70 seconds when athletes
work maximally from the outset of exercise
Answer

• 10 points for Topic2

14
20 When considering the energy systemsA
The aerobic system is the slowest to contribute
to ATP resynthesis, but 40-50 times more powerful
than the two combined anaerobic systemsB PC is
adversely affected by the low pH caused when the
LA system takes over energy productionC The LA
system produces 5 times as much energy as the PC
systemD None of the above
Question

• 20 points for Topic2

15
20 A The aerobic system is the slowest to
contribute to ATP resynthesis, but 40-50 times
more powerful than the two combined anaerobic
systems
Answer

• 20 points for Topic2

16
30 Aerobic glycolysisA Produces energy
faster than anaerobic glycolysisB Can occur in
the absence of oxygenC Takes over from
anaerobic glycolysis when athletes hit the wall
in events such as the marathonD Breaks down
pyruvic acid to carbon dioxide and more energy
via the Krebs Cycle
Question

• 30 points for Topic2

17
30 D Breaks down pyruvic acid to carbon dioxide
and more energy via the Krebs Cycle
Answer

• 30 points for Topic2

18
40 - The oxygen deficit occurs whenA
Performers have had time to reach a steady
stateB ATP is broken down anaerobicallyC The
amount of oxygen demanded is less than that able
to be supplied by the cardiovascular
respiratory systemsD Performers train at high
altitude and the air is thin
Question

• 40 points for Topic2

19
40 - B ATP is broken down anaerobically
Answer

• 40 points for Topic2

20
50 EPOC stands forA Energy prior-to oxygen
consumptionB Excess potential oxygen
consumptionC Elevated post-exercise oxygen
constantD Excess post-exercise oxygen consumption
Question

• 50 points for Topic2

21
50 D Excess post-exercise oxygen consumption
Answer

• 50 points for Topic2

22
10 - A disruption to glycolytic enzymes will lead
to fatigue byA Increasing the reliance on
fats as a fuel sourceB Increasing the amount of
LA that is produced due to anaerobic glycolysisC
Limiting the breakdown on glycogen to glucose and
then resynthesis of ATPD All of the above
Question

• 10 points for Topic3

23
10 -C Limiting the breakdown on glycogen to
glucose and then resynthesis of ATP
Answer

• 10 points for Topic3

24
20 - The most likely cause of fatigue for a 100m
sprinter (athletics) isA PC depletionB
Lowered muscle pHC Accumulation of iron(s)
Fe, Ph, Al, etc.D Lactic Acid accumulation
Question

• 20 points for Topic3

25
20 - A PC depletion
Answer

• 20 points for Topic3

26
30 - Dehydration leads to fatigue byA Resulting
in vasodilation and blood flow away from working
musclesB Causing increased heart ratesC
Increasing systolic blood pressureD All of the
above
Question

• 30 points for Topic3

27
30 - D All of the above
Answer

• 30 points for Topic3

28
40 - Following a 10 second interval sprint
(max intensity) how long would it take to
replenish fuel stores used in the work period?A
10 seconds (1 1 work rest ratio)B 180
secondsC 240 secondsD 300 seconds
Question

• 40 points for Topic3

29
40 - B 180 seconds
Answer

• 40 points for Topic3

30
50 - An active recovery is how many times
faster than a passive recovery at removing LA and
restoring muscle pH?A TwiceB Three timesC Five
timesD Ten Times
Question

• 50 points for Topic3

31
50 - A Twice
Answer

• 50 points for Topic3

32
10 - The most important fitness component for a
1,500m swimmer performing a tumble turn isA
Reaction TimeB AgilityC BalanceD Aerobic
Power
Question

• 10 points for Topic4

33
10 - B Agility
Answer

• 10 points for Topic4

34
20 - The most specific test to assess the agility
of a tennis player would be theA Illinois
Agility RunB Semo Agility TestC Harvard Twist
Touch TestD Margarita Agility Run
Question

• 20 points for Topic4

35
20 - B Semo Agility Test
Answer

• 20 points for Topic4

36
30 - Muscular strengthA Is the same as
muscular powerB Is applied slower than muscular
powerC Is applied faster than muscular powerD
Is evident when athletes perform 10RM of any
chosen exercise
Question

• 30 points for Topic4

37
30 - B Is applied slower than muscular power
Answer

• 30 points for Topic4

38
40 - The same post tests should be conducted as
pre tests because thisA Allows for relevant
comparisons to be madeB Ensures performers
dont get mixed up with a new set of testsC
Doesnt require variety as it doesnt involve
training principlesD None of the above
Question

• 40 points for Topic4

39
40 - A Allows for relevant comparisons to be made
Answer

• 40 points for Topic4

40
50 - The following data would give the best
indication of energy system interplay during an
analysed game of netballA Skill frequencyB
Movement PatternsC Heart Rate / TraceD WR
ratio
Question

• 50 points for Topic4

41
50 - C Heart Rate / Trace
Answer

• 50 points for Topic4

42
10 - A training year can be broken down into
smaller sections such as pre-season,
competition and off-season. These are
examples ofA PeriodisationB MesocyclesC
MicrocyclesD Tri-cycles
Question

• 10 points for Topic5

43
10 - A Periodisation
Answer

• 10 points for Topic5

44
20 - The best example of long interval training
listed below isA 20 x 2 x 10 m runs with a wr
ratio of 11B 2 x 20 x 100 m runs with a wr
ratio of 12C 2 x 2 x 1,000 m runs with a wr
ratio of 11D 2 x 20 x 10,000m runs with a wr
ratio of 110
Question

• 20 points for Topic5

45
20 - C 2 x 2 x 1,000 m runs with a wr ratio of
11
Answer

• 20 points for Topic5

46
30 - Fartlek training A Can be overloaded by
completing the same distance in a slower timeB
Is also known as playing with speedC Requires
rest periods to restore PCD Combines continuous
activity with short bursts of intense work at
regular intervals
Question

• 30 points for Topic5

47
30 - D Combines continuous activity with short
bursts of intense work at regular intervals
Answer

• 30 points for Topic5

48
40 - In the following resistance training 4 x
3RM x 80kg, which component would primarily be
developedA Muscular EnduranceB StrengthC
SpeedD Power
Question

• 40 points for Topic5

49
40 - D Power
Answer

• 40 points for Topic5

50
50 - The SAID principle refers toA Specially
Adapted Internal DriversB Specific Adaptive
Imposition DemandsC Specific Adaptation Imposed
DemandsD Coaches saying I told you so
Question

• 50 points for Topic5

51
50 - C Specific Adaptation Imposed Demands
Answer

• 50 points for Topic5

52
10 - The following is most likely to result
from participation in an aerobic training program
lasting 12 mthsA Increased capillarisationB
Increased plasma volumeC Increased cardiac
outputD All of the above
Question

• 10 points for Topic6

53
10 - D All of the above
Answer

• 10 points for Topic6

54
20 - Short interval training will result in the
following chronic changes to fast twitch muscle
fibresA Increased whitenessB Increased
antioxidative enzyme storesC Increased
contraction speedD Increased triglyceride stores
Question

• 20 points for Topic6

55
20 - C Increased contraction speed
Answer

• 20 points for Topic6

56
30 - Aerobic training results in anA Increased
a-VO2 diffB Decreased a-VO2 diffC Increased
VO2 diffD No change to a-VO2 diff
Question

• 30 points for Topic6

57
30 - A Increased a-VO2 diff
Answer

• 30 points for Topic6

58
40 - As a result of extensive aerobic training,
marathon runners would have the following
adaptations at the muscular levelA Decreased
resting heart rateB Increased glycogen
synthaseC Decreased Krebs cycle pathwaysD None
of the above
Question

• 40 points for Topic6

59
40 - B Increased glycogen synthase
Answer

• 40 points for Topic6

60
50 - Plyometric training will result in the
following adaptations to fast twitch muscle
fibresA Increased whitenessB Increased
antioxidative enzyme storesC Increased PC
storesD Increased triglyceride stores
Question

• 50 points for Topic6

61
50 - C Increased PC stores
Answer

• 50 points for Topic6

62
10 - Risk management includesA Appointing a
manager who is prepared to take risksB
Conducting regular evacuation drillsC Allowing
players to take calculated risksD Reducing the
likelihood of things going wrong
Question

• 10 points for Topic7

63
10 - D Reducing the likelihood of things going
wrong
Answer

• 10 points for Topic7

64
20 - Psychological symptom(s) of overtraining
includesA Disturbed sleepB Mood swingsC
Decreased driveD All of the above
Question

• 20 points for Topic7

65
20 - D All of the above
Answer

• 20 points for Topic7

66
30 - Ethical performers try toA Strive to
achieve personal health as well as personal best
performancesB Seek equalityC Avoid dopingD All
of the above
Question

• 30 points for Topic7

67
30 - D All of the above
Answer

• 30 points for Topic7

68
40 - Colostrum provides performance enhancing
properties byA Increasing the amount of
anaerobic power that can be generatedB Improving
the bodys immune system and protein synthesis
mechanismsC Improving the rate of glycolysisD
Providing a quicker mechanism for catabolic
reactions to occur
Question

• 40 points for Topic7

69
40 - B Improving the bodys immune system and
protein synthesis mechanisms
Answer

• 40 points for Topic7

70
50 - Minerals are important in assisting
performance PBs byA Assisting in water loss to
help with thermoregulationB Maintaining an
acid-base balance to ensure normal cellular
functionC Adding to the amount of ATP that can
be producedD Ensuring the Essential Electrolytic
Balance (EEB) is maintained
Question

• 50 points for Topic7

71
50 - B Maintaining an acid-base balance to ensure
normal cellular function
Answer

• 50 points for Topic7