12PDHPE - Improving Performance

Which type of strength training involves muscle force production without a change in muscle length?

• Concentric training

• Plyometric training

• Isometric training

• Resistance band training

Which is the greatest benefit of weight training using free weights?

• It improves stabilising muscles and functional movement patterns

• It provides consistent resistance throughout the full range of motion

• It reduces the risk of poor lifting technique

• It is safer for beginners than hydraulic machines

What is the main benefit of long-interval training for endurance athletes?

• It maximises muscle hypertrophy

• It enhances explosive power for sprints

• It is primarily used to improve flexibility

• It develops the ability to sustain work close to the lactate threshold

Which best describes fartlek training?

• Short sprints with fixed rest periods

• Continuous running at a steady, moderate pace

• High-intensity training at a constant heart rate

• Continuous running with random changes of pace and terrain

Why must a coach consider an athlete’s physiological status before designing a training program?

• To ensure the program is tailored to current fitness levels and avoids injury

• To guarantee immediate improvements in performance

• To prevent reliance on skill acquisition

• To avoid tapering before competition

What is the primary purpose of a macrocycle?

• To outline the details of a single training session

• To plan tapering before a major event

• To track recovery strategies across weeks

• To represent the overall training year, including preparatory, competition and transition phases

Which of the following best explains tapering?

• Eliminating training sessions to maximise rest before competition

• Increasing training load progressively across the year

• Reducing training volume while maintaining intensity before competition

• Focusing solely on aerobic training in the lead-up to competition

Which elements must be included in every training session?

• Warm-up, skill practice, conditioning, cool-down

• A combination of aerobic and anaerobic drills

• Mesocycle structure and tapering phases

• Progressive overload with reduced rest intervals

Which of the following is a key psychological symptom of overtraining?

• Decreased resting heart rate

• Increased muscle hypertrophy

• Greater willingness to train

• Increased irritability and loss of motivation

What is the most effective strategy to prevent overtraining in elite athletes?

• Eliminating skill-based sessions from the program

• Monitoring training loads and incorporating adequate recovery

• Avoiding mesocycle planning

• Increasing training frequency to accelerate adaptations