Question 1

Training has been shown to improve the lactate threshold in endurance athletes by as much as __________ during 10 years of training.
A)5%
B)10%
C)20%
D)30%

Accepted Answer

D

Question 2

Which of the following training intensities of exercise are likely to elicit the greatest percentage of improvement in VO₂ max? A)<50% VO₂ max B)55-60% VO₂ max C)65-70% VO₂ max D)80-100% VO₂ max

Accepted Answer

Training at higher intensities (80-100% of VO2 max) is most effective for improving VO2 max because it challenges the cardiovascular system to adapt to higher demands.

Question 3

Intervals aimed at specific improvement of the ATP-CP system should generally last _____ seconds.
A)5-10
B)30-60
C)90-180
D)> 180

Accepted Answer

Intervals aimed at specific improvement of the ATP-CP system should generally last 5-10 seconds, as this energy system is used during high-intensity exercises lasting a few seconds. By performing intervals at this duration, it can improve the body's ability to store and use ATP-CP system for short and intense bouts of exercise.

Question 4

Which of the following is NOT a common symptom of overtraining?
A)Decrease in performance
B)Loss of body weight
C)Chronic fatigue
D)Decrease in the heart rate response to exercise

Accepted Answer

Decrease in the heart rate response to exercise is not a common symptom of overtraining. Typically, overtraining can lead to an increased resting heart rate, not a decrease in the heart rate response during exercise.

Question 5

Genetics influences the training response and exerts a significant influence on how much VO₂ max can be improved with training."Low responders" to endurance exercise training may only improve their VO₂ max by ______. A)5% B)10% C)15% D)20%

Accepted Answer

"Low responders" to endurance exercise training may only see a 5% improvement in their VO2 max, highlighting the significant role genetics plays in individual responses to training.

Question 6

The "RICE" treatment is recommended to improve the recovery from delayed onset muscle soreness.RICE is an abbreviation for_________________.
A)rest,ice,compression,and elevation
B)rest,intensity,cold,and elevation
C)recovery,ice,compression,and elevation
D)None of the above answers are correct

Accepted Answer

RICE stands for rest, ice, compression, and elevation. This treatment is commonly used to reduce inflammation and promote healing in injured muscles. Resting the affected area helps prevent further damage, while applying ice can reduce swelling and pain. Compression and elevation can also help reduce swelling and promote circulation to the affected area, aiding in the healing process.

Question 7

Training has been shown to improve exercise economy in both runners and cyclists by as much as __________ over several years of training.
A)1-5%
B)5-6%
C)8-15%
D)25%

Accepted Answer

Studies have shown that exercise economy can improve by 8-15% with several years of training in both runners and cyclists. Option A (1-5%) is too low, while option B (5-6%) is also too low and limited to only cycling. Option D (25%) is too high and unlikely to be achieved with training alone.

Question 8

Current evidence suggests that compression garments ____________________. A)increase VO₂ max B)reduce wind resistance during running C)may decrease swelling following exercise-induced muscle soreness D)improve performance in short-duration (i.e. ,events lasting <10 seconds)high intensity exercise

Accepted Answer

Current evidence suggests that compression garments may decrease swelling following exercise-induced muscle soreness. While there is some evidence to suggest that compression garments may have other benefits, such as improved performance in very short-duration high intensity exercise, the evidence for these benefits is less clear. There is currently no evidence to suggest that compression garments increase V02 max or reduce wind resistance during running.

Question 9

Genetics influences the training response and exerts a significant influence on how much VO₂ max can be improved with training."High responders" to endurance exercise training can improve their VO₂ max by as much as ______. A)25% B)35% C)50% D)85%

Accepted Answer

Genetics plays a significant role in determining how much VO₂ max can be improved with training, and "high responders" can improve their VO₂ max by as much as 50%. Therefore, the best answer is C.

Question 10

The minimum number of sets required for strength gains in untrained,beginning weightlifters is________ set.
A)1
B)2
C)3
D)>4

Accepted Answer

For untrained or beginning weightlifters, significant strength gains can be achieved with a minimum of 1 set per exercise, as their bodies are not yet accustomed to weightlifting and thus respond to even minimal stimuli.

Question 11

The term overload,when used in conjunction with a sport conditioning program,is defined as: A)exercise performed above 90% VO₂ max. B)exercise training that stresses the cardiovascular system and/or skeletal muscles above a level to which it's accustomed. C)injury or damage a muscle group. D)exercise that results in emotional stress.

Accepted Answer

Overload in a sport conditioning program refers to training that stresses the cardiovascular system and/or skeletal muscles above a level to which they are accustomed, in order to promote adaptations and improvements in performance. Training above 90% of V02 max would fall under this definition but is not the only way to achieve overload. Injuries or emotional stress are not necessarily associated with overload in a conditioning program.

Question 12

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 contribute equally
D)an increase in muscle water content

Accepted Answer

Hypertrophy is the increase in size of existing muscle fibers, which is the primary mechanism behind muscle growth due to strength training. Hyperplasia, the increase in the number of muscle fibers, is not a proven mechanism for muscle growth in humans. An increase in muscle water content may contribute to short-term fluctuations in muscle size, but is not a significant factor for long-term muscle growth.

Question 13

Starting an endurance exercise training session with low glycogen levels has been shown to:
A)Promote protein synthesis in the active skeletal muscles.
B)Activate both AMP Kinase and p38
C)Increase the activation PGC-1α
D)All of the above answers are correct

Accepted Answer

Starting an endurance exercise training session with low glycogen levels has been shown to promote protein synthesis in the active skeletal muscles, activate both AMP Kinase and p38, and increase the activation PGC-1α. Therefore, all of the above answers are correct.

Question 14

Which of the following statements are TRUE about the use of non-steroidal anti-inflammatory drugs (NAIDS)for the treatment of delayed onset muscle soreness (DOMS)?
A)The specific drug,treatment program,and dosage of NAIDS to relieve DOMS pain is well established in the literature.
B)The use of NAIDS does not reduce the pain associated with DOMS
C)The use of NAIDS increases the risk of stomach irritation
D)The use of NAIDS has been shown to completely eliminate the muscle damage associated with DOMS within a 12 hour period.

Accepted Answer

The use of NAIDS increases the risk of stomach irritation. A is false as the exact treatment program and dosage of NAIDS for DOMS is not well established. B is false as the use of NAIDS has been shown to reduce pain associated with DOMS. D is false as the use of NAIDS does not completely eliminate muscle damage associated with DOMS within a 12 hour period.

Question 15

A genetic predisposition for athletic talent_____________.
A)is not necessary for an individual to compete at a world-class level.
B)has limited 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.

Accepted Answer

Genetic predisposition plays a crucial role in determining an individual's potential to reach world-class levels in athletics, as it can influence physical attributes like muscle composition, cardiovascular efficiency, and other factors critical for high performance.

Question 16

Delayed onset of muscle soreness is likely 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 sarcoplasmic reticulum.
D)muscle cramps.

Accepted Answer

Delayed onset of muscle soreness is commonly referred to as DOMS and is typically caused by microscopic tears in the muscle resulting in calcium release from the sarcoplasmic reticulum. Lactic acid buildup in muscles and depletion of muscle glycogen can cause muscle fatigue but do not typically lead to delayed onset muscle soreness. Muscle cramps are caused by involuntary contractions of a muscle or group of muscles and are not typically associated with delayed onset muscle soreness.

Question 17

Many training injuries occur due to overtraining.A common sense guideline to avoid training-induced injuries is that training intensity or duration should not be increased more than ____ per week.
A)5%
B)10%
C)15%
D)20%

Accepted Answer

The guideline states that training intensity or duration should not be increased more than 10% per week to avoid training-induced injuries.

Question 18

When an athlete stops exercise training,the training effect is quickly lost.This illustrates the concept of________.
A)overload
B)specificity
C)reversibility
D)the "ten percent rule."

Accepted Answer

Reversibility, also known as detraining, refers to the loss of training adaptations when exercise training ceases. This is why it is important to maintain a consistent exercise routine in order to sustain the benefits of training. Overload refers to the principle of gradually increasing the intensity, duration, or frequency of exercise to promote further improvements in fitness. Specificity refers to the principle of training the specific muscles, energy systems, or skills that are needed for a particular sport or activity. The "ten percent rule" is a guideline for gradually increasing training volume to prevent injury.

Question 19

A cool-down period following heavy exercise is 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.

Accepted Answer

A cool-down period following heavy exercise is important in returning "pooled" blood from the exercising skeletal muscle back to central circulation. This helps prevent blood pooling in the limbs, which can lead to dizziness or fainting. While preventing heat stroke and muscle cramps are also important, they are not the primary reason for the cool-down period. Reducing brain blood flow back to normal is not a necessary part of the cool-down period.

Question 20

Which of the following is NOT an important factor that contributes to performance in endurance events? A)high VO₂ max B)superior exercise efficiency/economy C)high anaerobic capacity D)high lactate threshold

Accepted Answer

Endurance events require primarily aerobic energy production and use, while anaerobic capacity only comes into play during short bursts of high-intensity effort. Therefore, while high anaerobic capacity may be advantageous in certain situations during an endurance event, it is not the most important factor contributing to overall performance.

Quiz 22: Training for Performance

Training has been shown to improve the lactate threshold in endurance athletes by as much as __________ during 10 years of training.

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

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

Which of the following is NOT a common symptom of overtraining?

Genetics influences the training response and exerts a significant influence on how much VO₂ max can be improved with training."Low responders" to endurance exercise training may only improve their VO₂ max by ______.

The "RICE" treatment is recommended to improve the recovery from delayed onset muscle soreness.RICE is an abbreviation for_________________.

Training has been shown to improve exercise economy in both runners and cyclists by as much as __________ over several years of training.

Current evidence suggests that compression garments ____________________.

Genetics influences the training response and exerts a significant influence on how much VO₂ max can be improved with training."High responders" to endurance exercise training can improve their VO₂ max by as much as ______.

The minimum number of sets required for strength gains in untrained,beginning weightlifters is________ set.

The term overload,when used in conjunction with a sport conditioning program,is defined as:

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

Starting an endurance exercise training session with low glycogen levels has been shown to:

Which of the following statements are TRUE about the use of non-steroidal anti-inflammatory drugs (NAIDS) for the treatment of delayed onset muscle soreness (DOMS) ?

A genetic predisposition for athletic talent_____________.

Delayed onset of muscle soreness is likely due to____________.

Many training injuries occur due to overtraining.A common sense guideline to avoid training-induced injuries is that training intensity or duration should not be increased more than ____ per week.

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

A cool-down period following heavy exercise is important in___________

Which of the following is NOT an important factor that contributes to performance in endurance events?