Principles of Training: Master the Science Behind Effective Workouts

Question 1

Which component of the FITT principle describes the number of training sessions per week or month?

Accepted Answer

Frequency

Answer

Intensity

Answer

Time

Answer

Type

Question 2

The 'overload' principle in training aims to:

Accepted Answer

Gradually increase training demands to induce physiological adaptations

Answer

Reduce training intensity to prevent overtraining

Answer

Maintain a consistent training load throughout the program

Answer

Randomly vary training intensity to enhance motivation

Question 3

In training, specificity refers to:

Accepted Answer

Designing training exercises that are directly relevant to the specific sport or activity

Answer

Performing the same training exercises regardless of the sport or activity

Answer

Focusing on overall fitness rather than sport-specific training

Answer

Training at a specific time of day to enhance performance

Question 4

Which of the following is an example of progressive overload in a training program?

Accepted Answer

Gradually increasing the weight lifted or the distance run over time

Answer

Reducing the number of training sessions per week

Answer

Maintaining the same training intensity and duration throughout

Answer

Randomly changing the training exercises each session

Question 5

Overtraining can lead to:

Accepted Answer

Reduced performance and increased injury risk

Answer

Enhanced recovery and improved motivation

Answer

Increased strength and power

Answer

Better sleep quality

Question 6

Tapering in a training program involves:

Accepted Answer

Gradually reducing training load before a competition or event

Answer

Maintaining the same training load throughout the program

Answer

Increasing training load rapidly before a competition or event

Answer

Eliminating rest days from the training program

Question 7

The primary purpose of a warm-up in a training session is to:

Accepted Answer

Prepare the body for exercise, reduce injury risk, and enhance performance

Answer

Improve flexibility and increase muscle mass

Answer

Enhance recovery and reduce muscle soreness

Answer

Increase heart rate and boost metabolism

Question 8

Which of the following is an example of an aerobic exercise?

Accepted Answer

Running

Answer

Weightlifting

Answer

Interval training

Answer

Plyometrics

Question 9

In muscle contractions, concentric contractions occur when the muscle:

Accepted Answer

Shortens

Answer

Lengthens

Answer

Remains the same length

Answer

Contracts isometrically

Question 10

Specificity refers to the idea that training should be tailored to the specific demands of the athlete's sport or activity.

Accepted Answer

True

Answer

False

Question 11

Which of the following is NOT a potential consequence of overtraining?

Accepted Answer

Improved cardiovascular health

Answer

Increased risk of injury

Answer

Reduced performance

Answer

Burnout

Question 12

The **hypertrophic** response to training is characterized by an increase in muscle mass and strength.

Accepted Answer

Hypertrophic

Answer

Neural

Answer

Metabolic

Answer

Strength-endurance

Question 13

The **recovery** phase of the recovery-adaptation cycle involves the body's restoration of energy stores and repair of muscle tissue.

Accepted Answer

Recovery

Answer

Stress

Answer

Adaptation

Answer

Supercompensation

Question 14

Which of the following is a type of energy system primarily used for short-duration, high-intensity activities?

Accepted Answer

Phosphagen

Answer

Glycolytic

Answer

Oxidative

Answer

Alactic

Question 15

The **individualization** principle states that training should be tailored to the individual needs and abilities of the athlete.

Accepted Answer

Individualization

Answer

Progression

Answer

Reversibility

Answer

Variation

Question 16

Which of the following is NOT a component of the FITT principle in training?

Accepted Answer

Mode

Answer

Frequency

Answer

Intensity

Answer

Duration

Question 17

Which principle of training is most critical for improving performance?

Accepted Answer

Overload

Answer

Specificity

Answer

Individuality

Answer

Periodization

Question 18

What is the concept of specificity in training?

Accepted Answer

Training should target the specific qualities and skills required for the sport or activity.

Answer

Training should be varied to prevent boredom and injury.

Answer

Training should be tailored to the individual's unique needs and abilities.

Answer

Training should be progressive and challenging over time.

Question 19

Which of the following is NOT a benefit of adhering to training principles?

Accepted Answer

Time wasted on ineffective training

Answer

Reduced risk of injury

Answer

Improved performance

Answer

Increased motivation

Question 20

How should training intensity be gradually increased?

Accepted Answer

By 5-10% per week

Answer

By 20-30% per week

Answer

As quickly as possible without causing injury

Answer

Only when performance plateaus

Question 21

What is the primary purpose of a warm-up in training?

Accepted Answer

To prepare the body for physical activity

Answer

To improve flexibility

Answer

To increase heart rate

Answer

To practice skills

Question 22

Which of the following is NOT a characteristic of effective coaching?

Accepted Answer

Demotivating athletes

Answer

Providing clear instructions

Answer

Encouraging positive athlete-coach relationships

Answer

Motivating athletes