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

What is a mesocycle in the context of periodization?

• A training phase that typically lasts several weeks to months, focusing on specific training goals and adaptations.

• A short-term training plan lasting only a few days.

• A long-term training strategy that spans several years.

• A type of exercise that involves high-intensity interval training.

What is the role of the antagonist muscle during active stretching?

• The antagonist muscle is activated to help facilitate a stretch in the target muscle.

• The antagonist muscle contracts to shorten the target muscle.

• The antagonist muscle has no role during active stretching.

• The antagonist muscle is relaxed to allow the target muscle to stretch.

What is ballistic stretching?

• A technique that involves holding a stretch for a prolonged period.

• A method of using momentum to force a body part beyond its normal range of motion.

• A form of stretching that focuses on static positions.

• A type of exercise that improves cardiovascular endurance.

What is the purpose of periodization in fitness training?

• To increase muscle mass without any variation

• To optimize training by varying intensity and volume over time to prevent plateaus and overtraining.

• To maintain a constant training routine for better results

• To focus solely on cardiovascular endurance training

What is active stretching?

• A technique that involves relaxing the target muscle to increase flexibility.

• A technique that involves contracting the muscle opposite to the target muscle to increase flexibility.

• A method of stretching that requires no muscle engagement.

• A form of stretching that is performed only during warm-up exercises.

What does the SAID principle stand for in fitness training?

• Specific Adaptations to Imposed Demands

• Systematic Adaptations to Increased Demands

• Standardized Approaches to Intensity Development

• Specific Adjustments in Daily Training

What is the primary focus of a microcycle in periodization?

• A microcycle typically focuses on a single week of training, detailing daily workouts and recovery.

• A microcycle is designed to plan the entire training year.

• A microcycle emphasizes long-term athletic development over several months.

• A microcycle is primarily concerned with nutrition and diet planning.

What is the significance of the 1:3 work-to-rest ratio?

• It allows for continuous high-intensity effort without rest.

• It helps in building muscle mass effectively.

• A 1:3 work-to-rest ratio allows for adequate recovery between high-intensity efforts, maximizing performance.

• It is primarily used for endurance training.

What is the difference between anaerobic and aerobic training?

• Anaerobic training involves sustained efforts with oxygen, while aerobic training focuses on short bursts of high-intensity effort without oxygen.

• Anaerobic training focuses on short bursts of high-intensity effort without oxygen, while aerobic training involves sustained efforts with oxygen.

• Both anaerobic and aerobic training require oxygen but differ in intensity.

• Anaerobic training is less effective than aerobic training for building endurance.

What is the primary goal of a macrocycle in periodization?

• To focus on short-term performance improvements

• To encompass a long-term training plan, often spanning a year, focusing on overall athletic development.

• To prioritize recovery and rest periods in training

• To specialize in a single skill or event for competition