1) Which of the following components of an effective warm up increases the deep muscle temperature? a) Stretching b) Pulse raiser c) Sport-specific activity 2) For what reason is an active cool down completed after every training and competitive session? a) Increased coordination of antagonistic pairs b) Increased core temperature c) Removal of lactic acid 3) Which training method is most commonly used by a marathon runner? a) Continuous training b) Weight training c) Pilates 4) How can a trainer monitor the intensity of an interval training session? a) Distance covered b) Timing of recovery period c) %maxHR 5) Which training method is most relevant for a tennis player developing power? a) Fartlek training b) Plyometric training c) Flexibility training 6) Which of these exercise class formats is most likely to develop cardiovascular fitness? a) Pilates b) Yoga c) Spinning 7) Which process involves reducing the training intensity prior to competition? a) Tapering b) Recovery c) Pre-season 8) How do we measure the intensity of flexibility training? a) %maxHR b) Length of hold c) %ROM 9) During which phase of training and performance might athletes use ice baths? a) Prior to performance b) During performance c) After performance 10) Why are sport-specific activities completed as part of a warm up? a) To raise the pulse b) To increase oxygen transportation c) To increase coordination of antagonistic pairs 11) Which of the following is a key principle of training? a) Progressive overload b) Fitness c) Individual needs 12) If Usain Bolt's trainer ensures that his training targets the anaerobic energy systems, which principle of training is being applied? a) Overload b) Reversibility c) Specificity 13) Calculate the maximum heart rate for a 16-year-old netball player. a) 196 bpm b) 190 bpm c) 204 bpm 14) Which heart rate zone is typically considered to be the anaerobic training zone? a) 80-90% maxHR b) 60-80% maxHR c) 50-60% maxHR 15) What does the acronym FITT stand for? a) Frequency, Intensity, Time, Type b) Fitness, Intensity, Time, Type c) Frequency, Intensity, Training, Type 16) If a boxer decreases their recovery period during interval training, which FITT principle are they overloading? a) Frequency b) Intensity c) Time 17) What term is used to describe long term physiological changes in the bodily systems as a result of training? a) Responses b) Adaptations c) Short term effects 18) Which of these athletes is likely to train between 60-80% maxHR for the majority of their training load? a) High jumper b) Triathlete c) Hockey goalkeeper 19) How would a long jumper increase the intensity of weight training? a) Greater number of reps b) Less recovery time c) Increased resistance 20) Which of the following is considered an individual difference that helps to accurately target training? a) Gender b) Intensity c) Frequency

Methods and effects of training

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