Option Improving Performance Quiz

Which training method involves lengthening and shortening of muscle fibres under load?

• Isometric

• Isotonic

• Static

• Ballistic

What is the primary benefit of elastic resistance training?

• Cheap equipment

• Strength throughout full range of motion

• Increased speed only

• Greater hypertrophy than weight training

Hydraulic resistance differs from elastic because:

• Resistance is only at the end of movement

• Resistance decreases with speed

• Resistance increases with speed

• It cannot be used in rehabilitation

Which of the following is NOT a safe training procedure?

• Using a spotter for heavy lifts

• Locking elbows and knees at the end of movements

• Progressively overloading in small increments

• Ensuring equipment is maintained

Continuous aerobic training is best suited for:

• Weightlifters

• Marathon runners

• Sprinters

• Shot putters

What type of muscle fibres must be recruited to develop explosive movements?

• Type I (slow twitch)

• Type IIa

• Type IIb (fast twitch)

• Cardiac muscle fibres

Which principle is most critical in plyometric training?

• Recovery before each set

• Preloading the muscle before contraction

• Working at submaximal intensity

• Maintaining steady state effort

Which training type aims to improve tolerance to lactic acid?

• Long interval

• Continuous

• Short interval

• Fartlek

Dynamic stretching differs from static stretching in that it:

• Uses bouncing movements

• Involves slow controlled movement through range

• Focuses only on upper body

• Is unsafe for warm-ups

Modified and small-sided games are used primarily to develop:

• Strength endurance

• Tactical awareness and decision making

• Flexibility

• Recovery techniques