Fitness Program Design: Mock Exam (Winter 2025 - Josh)

Which energy system is primarily used during a 200-meter sprint?

• ATP-PC system

• Glycolytic system

• Oxidative system

• Lactic acid system

Which of these is considered a skill-related component of fitness?

• Cardiorespiratory endurance

• Agility

• Muscular endurance

• Body composition

What is the recommended rest period between sets when training for hypertrophy?

• 30-60 seconds

• 90-120 seconds

• 3-5 minutes

• No rest

Which principle states that training must be continually adjusted to achieve improvements?

• Specificity

• Progressive overload

• Reversibility

• Individual differences

For most healthy adults, what is the recommended frequency of resistance training?

• Daily

• 1-2 times per week

• 2-3 times per week

• 5-6 times per week

Which adaptation is NOT typically associated with long-term cardiovascular training?

• Decreased resting heart rate

• Increased stroke volume

• Decreased bone density

• Improved capillarization

What is the primary function of a cool-down after exercise?

• To increase muscle mass

• To gradually return heart rate and blood pressure to resting levels

• To maximize caloric expenditure

• To prevent muscle growth

Which muscle action occurs when a muscle shortens while producing force?

• Eccentric

• Concentric

• Isometric

• Isokinetic

What is the optimal training zone for fat utilization during aerobic exercise?

• 55-65% of maximum heart rate

• 70-80% of maximum heart rate

• 85-95% of maximum heart rate

• 100% of maximum heart rate

Which is NOT a common method of measuring exercise intensity?

• Heart rate

• RPE (Rate of Perceived Exertion)

• Talk test

• Body mass index (BMI)