Deck 22: Training for Performance

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%

Answer 1

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

Answer 2

D

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

Answer 3

A

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

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%

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

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%

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

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%

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

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.

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

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

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.

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.

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.

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%

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."

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.

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

Question 21

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

Question 22

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

Question 23

Supplementation with mega doses of the antioxidant vitamins C and E has been shown to:

A)Accelerate training adaptations in skeletal muscles.
B)Diminish training adaptations in muscle because free radicals are required to activate signal molecules
C)Diminish training adaptations in muscle because free radicals are required to promote amino acid uptake in muscle fibers
D)Both B and C are correct

Question 24

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

Question 25

Preceding a static stretch with an isometric contraction of the muscle group to be stretched_____________.

A)is called proprioceptive neuromuscular facilitation
B)is effective in improving muscle relaxation
C)can activate the Golgi tendon organ
D)All of the above answers are correct

Question 26

Which of the following theories has NOT been proposed to explain the repeated bout effect of protection against exercise-induced muscle soreness?

A)Neural theory
B)Central nervous system theory
C)Connective tissue theory
D)Cellular theory

Question 27

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 28

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 29

Providing high quality protein to athletes immediately prior to or after a training session has been shown to:

A)Increase the rate of muscle protein synthesis following both endurance and resistance training.
B)Accelerate gains in anaerobic power
C)Increase the activation PGC-1α
D)Both A and B are correct

Question 30

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