Deck 21: Training for Performance

Question 1

Which of the following training intensities of exercise is believed to elicit the greatest percentage of improvement in VO₂ max?

A) <50% VO₂ max
B) ~57% VO₂ max
C) 80-90% VO₂ max
D) >90% VO₂ max

Answer 1

C

Question 2

When an athlete stops training, the training effect is quickly lost. This illustrates the concept of

A) overload.
B) specificity.
C) reversibility.
D) the "ten percent rule."

Answer 2

C

Question 3

The main goal of in-season conditioning for athletes is to

A) prevent excessive fat weight gain.
B) maintain ligament and bone integrity.
C) maintain the level of fitness.
D) maintain skill level.

Answer 3

C

Question 4

A sensible increase in training duration for a runner who trains 50 miles per week would be

A) 1 mile (to 51 miles per week).
B) 5 miles (to 55 miles per week).
C) 10 miles (to 60 miles per week).
D) 25 miles (to 75 miles per week).

Question 5

In general, the longer the length or duration of the interval in interval training, the greater the contribution of anaerobic energy production during the interval.

Question 6

High-intensity interval training involves work intervals that are

A) less than 10 seconds.
B) two minutes or more.
C) 10 to 20 seconds.
D) 30 to 60 seconds.

Question 7

Conditioned athletes may experience a _________ improvement in VO₂ max as a result of endurance training.

A) 3-5%
B) 10-15%
C) 50%
D) none of the above

Question 8

The type of resistance training that is least effective for improving strength in athletes is

A) isotonic training using free weights.
B) isotonic training using machines.
C) isometric training.
D) isokinetic training.

Question 9

The term overload, when used in conjunction with a sport conditioning program, means to

A) overtrain or to exercise too much relative to the individual's capacity.
B) stress the system above a level to which it's accustomed.
C) injure or damage a muscle group.
D) consume excess carbohydrates.

Question 10

The number of sets required for strength gains in untrained, beginning weightlifters is

A) one.
B) three.
C) three to eight.
D) ten or more.

Question 11

Decrease in performance, weight loss, chronic fatigue, increased infections, and psychological staleness are symptoms of

A) undertraining.
B) overtraining.
C) failure to taper.
D) failure to use sport-specific training.

Question 12

The most significant key to developing protection against exercise-induced muscle soreness is

A) taking antioxidants.
B) repeated exposure to exercise.
C) exercising less.
D) including more protein in one's diet.

Question 13

Which of the following is not a general recommendation for strength training?

A) intensity of 8-12 RM
B) >10 sets of each exercise
C) three days per week (to allow rest days)
D) All of the above are part of the general recommendation for strength training.

Question 14

A cool-down period following heavy exercise is probably very important in

A) preventing heat stroke.
B) preventing muscle cramps.
C) returning "pooled" blood from the exercising skeletal muscle back to central circulation.
D) allowing the individual to reduce brain blood flow back to normal.

Question 15

Most, if not all, of the increase in muscle size due to strength training is the result of

A) hypertrophy.
B) hyperplasia.
C) both hypertrophy and hyperplasia equally.
D) neither hypertrophy nor hyperplasia.

Question 16

A well-designed conditioning program allocates the appropriate amount of aerobic and anaerobic time to match the energy demand of the sport.

Question 17

Intervals aimed at specific improvement of the ATP-CP system should generally last _____ seconds.

A) 5-10
B) 30-60
C) 90-180
D) at least 180

Question 18

A genetic predisposition for athletic talent

A) is not necessary for an individual to compete at a world-class level.
B) has little impact on the individual's ultimate athletic potential.
C) is essential if an individual is to compete at a world-class level.
D) is important only in power events such as sprinting.

Question 19

Which of the following endurance training strategies would result in the greatest improvements in VO₂ max?

A) high-intensity, continuous exercise
B) long, slow distance exercise

Question 20

Delayed onset of muscle soreness is thought to be due to

A) lactic acid buildup in muscles.
B) depletion of muscle glycogen.
C) microscopic tears in the muscle resulting in calcium release from the SR.
D) muscle cramps.

Question 21

The "live high, train low" program results in similar gains in endurance performance as living and training at sea level.

Question 22

Evidence exists that men and women adapt differently to exercise training programs, which suggests that a different approach to physical conditioning should be taken for men versus women.

Question 23

Women involved in strength training programs do not gain strength as rapidly as men.

Question 24

Stretching prior to exercise has been shown to reduce the incidence of exercise-induced injury.

Question 25

Ballistic stretching is thought to be superior to static stretching due to a decreased chance of muscle injury.