Worksheets11PE - 100 MCQ
Total questions: 100
Worksheet time: 50mins
Adenosine triphosphate (ATP) molecules are resynthesised in the muscles
Only by the aerobic system
By all three energy systems
Only by the anaerobic systems
Only by the creatine phosphate (ATP-PC) system
Which of the following statements is correct?
After 50 seconds of exercise, the aerobic system does not contribute to the production of adenosine triphosphate(ATP).
After 120 seconds of exercise, the anaerobic systems do not contribute to the production of adenosine triphosphate (ATP).
After 180 seconds of exercise, the aerobic system contributes more towards the production of adenosine triphosphate (ATP) than the lactic acid (anaerobic glycolysis) system or the creatine phosphate (ATP-PC) system.
After 180 seconds of exercise, the aerobic system contributes more towards the production of adenosine triphosphate (ATP) than the creatine phosphate (ATP-PC) system, and the lactic acid (anaerobic glycolysis) system does not contribute at all
Which of the following correctly shows the chemical breakdown of ATP to produce energy?
ADP + PC + ATP
ATP = ADP + P + energy
ATP = CO2 + H2O + energy
ATP + lactic acid = energy
Peak power is achieved by the ______________ energy system between 5-10 seconds.
ATP-PC system
Aerobic energy system
Lactic acid energy system
Anaerobic glycolysis energy system
An elite Mountain Bike Rider has trained specifically for a race that finished with a 200m uphill sprint. She estimates it will take 6 seconds to sprint the distance. Which energy system would she train to improve her finishing performance?
Aerobic energy system
Lactic acid system
ATP-PC system
Aerobic and lactic acid systems
Which fuel source yields the most energy per gram?
Creatine Phosphate
Glycogen
Triglycerides
Protein
How much does protein contribute to energy production?
30-40%
40-50%
60-70%
5-10%
Lipolysis is the
Production of white blood cells
Production of red blood cells
Metabolism of carbohydrates for energy production
Metabolism of triglycerides into free fatty acids and glycerol
An elite netballer would train the three energy systems extensively throughout the year. Training the aerobic system in pre-season would
Increase blood flow to the muscles
Decrease oxygen supply to the heart
Increase muscular strength
Increase anaerobic capacity due to increased oxygen carrying capacity of the blood.
Peak power is achieved by the ______________ energy system between 60-90 seconds.
ATP-PC system
Aerobic energy system
Lactic acid energy system
Adenosine energy system
The vertical jump is used to test:
power
strength
anaerobic capacity
muscular endurance
Agility relies on which three components of fitness?
power, flexibility and speed
flexibility, speed, strength
power, strength, muscular endurance
speed, strength, muscular endurance
Dynamic flexibility is essential to develop which components of fitness?
speed and power
power and stamina
aerobic capacity and speed
agility and aerobic capacity
Factors affecting fitness
age, sex, lifestyle, training
age, training, diet, sex
sex, lifestyle, training, diet
diet, age, lifestyle, training
A suitable test to determine an athlete’s level of aerobic endurance would be:
The 40 m sprint test
the multistage fitness test
the Illinois test
the sit up test
Carbohydrates are stored in the body as:
Glucose
Glycogen
Fatty acids
Amino acids
At rest, the body’s preferred fuel source is:
Fat
Protein
Carbohydrate
Vitamin A
Phosphate creatine is a high-energy substance used to produce ATP while using the:
aerobic system
oxygen system
lactic acid system
ATP-PC system
The ATP-PC energy system can supply high amounts of energy for approximately:
35 seconds
70 seconds
10 seconds
120 seconds
Running a competitive 400m race would predominately involve energy from:
the aerobic system only
all three systems in equal amounts
both the ATP-PC and lactic acid systems
the ATP-PC system only
Which is the correct order for list of nutrients in decreasing order of energy yield:
carbohydrates, fats, proteins
fats, carbohydrates, proteins
carbohydrates, proteins, fats
fats, proteins, carbohydrates
The main reason the body uses protein:
to replenish glycogen stores
for the growth, maintenance and repair of cells
to remove lactic acid from the muscles
as an energy soured during physical activity
VO2 max is best defined as:
A measure of an individual’s maximum oxygen consumption during intense physical activity
An essential component of fitness that enables athletes to sustain maximal effort for longer periods of time
The maximum amount of nutrients that can be supplied to the working muscles during physical activity
A protein-based molecule in the blood that carries oxygen.
The ATP-PC system is most likely to be the dominant energy system used in netball during:
tracking your player down the court
scanning play while the ball is at the other end
shooting for goal
a centre (C) transitioning the ball from defence end to the attack end
Fats are stored in the body as:
Triglycerides
Glycogen
Fatty acids
Adipose tissue
At sub-maximal intensity, the body’s preferred fuel source is:
Fat
Protein
Carbohydrate
Vitamin A
The Anaerobic Glycolysis energy system can supply high amounts of energy for up to approximately
2 hours
90 seconds
10 seconds
120 seconds
A goal shooter in netball would predominately involve energy from:
the ATP-PC system only
both the ATP-PC and lactic acid systems
all three systems in equal amounts
all three energy systems in differing amounts
The ATP-PC system is most likely to be the dominant energy system used during:
an intercept
a rebound
driving for a centre pass
all of the above
An estimated maximum heart rate can be calculated using this formula:
230 – age
210 – age
206.9 – (0.67 x age)
206.9(0.67 + age)
Calculate an estimated maximum heart rate of a 17 year old female:
203
200
75
185
Lactate threshold is best defined as the point at which:
an athlete begins to experience fatigue
lactic acid (lactate and hydrogen ions) begin to accumulate in the muscles at a faster rate than it can be removed (in the blood)
the body begins to produce lactic acid (lactate and hydrogen ions)
lactic acid (lactate and hydrogen ions) results in negative effects.
Which component of fitness is most important to the successful completion of a rebound in netball?
power
agility
flexibility
aerobic capacity
What does THR stand for:
total heart resynthesis
target heart rate
target heart resynthesis
total heart rate
What does MHR stand for:
maximum heart rate
minimum heart rate
my heart rate
between minimum and maximum heart rate
An average athlete will begin working above their lactate threshold when exercising at:
10-20% of their VO2 max
20-40% of their VO2 max
50-60% of their VO2 max
VO2 max
A possible test to determine an athlete’s aerobic endurance would be:
the 40m sprint test
the 15 minute run test
the sprint fatigue test
the Illinois agility test
Which training zone would an athlete be in if they were working at 85% if their maximum intensity?
Anaerobic training zone
Aerobic training zone
Endurance training zone
Lactate threshold training zone
The body systems involved in oxygen uptake and delivery during physical activity are:
skeletal, muscular and circulatory systems
muscular, skeletal and respiratory systems
skeletal, muscular and nervous systems
respiratory, circulatory and muscular systems
A term used to describe the point at which the accumulation of lactic acid (lactate and hydrogen ions) results in negative effects and fatigue
VO2 max
onset of blood accumulation
lactate turn point
lactate threshold turn point
If the intensity of physical activity is not reduced when the lactate threshold is reached, an athlete experiences:
VO2 max
onset of blood lactate accumulation
lactate point
lactate threshold turn point
Chronic physiological adaptation is:
immediate changes in body structures and organs in response to exercise
longer term changes in body structures and organs in response to training
chronic pain whilst exercising
something that cannot be reversed
Acute physiological adaptations include:
increased heart rate, increased respiratory rate and decreased muscle temperature
decreased heart rate, decreased respiratory rate and increased muscle temperature
increased heart rate, increased respiratory rate and increased muscle temperature
increased muscle temperature, sweating and decreased muscle fibre recruitment
Which process is represented by the bottom half in this diagram:
The resynthesis of food to create stored energy in the form of ATP
The breakdown of food to release energy for cells to use
The breakdown of ATP into ADP+P to release energy for the cells to use
The resynthesis of ADP + P to create stored energy in the form of ATP
A cross country runner plans to complete a one hour training session at 50% of her maximum heart rate.
According to this graph, which energy systems(s) will supply the majority of the energy required by the runner to complete her training session?
The ATP-PC energy system
The aerobic energy system
The lactic acid and the aerobic energy system
The lactic acid energy system
Which of the following is correct?
Frequency is how often an athlete trains
Progressive overload is how long an athlete trains
Intensity is the rate at which training load is increased
Duration is how hard an athlete trains
Which of the following is correct?
Resistance training involves stretching the muscles, tendons and ligaments in and around the joints.
Interval training involves manipulating the work:rest ratio
Fartlek training is performed at the same intensity for an extended period of time without rest
Continuous training involves a variety of different activities performed consecutively (i.e. in a cycle)
Which training method would you use to enhance muscular strength, power and muscular endurance?
Fartlek training
Continuous training
Resistance training
Flexibility training
Which of the following is correct?
A microcycle is a training period of generally 4-6 weeks with a specific training focus
A mesocycle is the smallest component in a training plan
A macrocycle is the beginning of the preparatory phase to the end of the transition phase
An annual plan can only ever have one macrocycle
When creating a training program, which is the first step you should follow?
Develop a training program
Identify specific training objectives
Address tapering and recovery
Determine personal training needs through game analysis
Dividing an annual training into smaller, more manageable periods of time is known as:
training zones
periodisation
game analysis
tapering
The target heart rate for an anaerobic training session should be:
Above 80% of the athlete’s maximum heart rate
Between lactate threshold and VO2 max
Between 70-85% if the athlete’s maximum heart rate
Approximately 220 beats minus the athlete’s age
Tempo training can be characterised as:
Training at or just below the aerobic threshold
Training at a minimum of 95% intensity
Training at or just below the lactate threshold
All of the above
What is the main difference between fartlek training and continuous training?
Frequency: fartlek training should be performed 6-8 times per week, while continuous training should be 3-4 times per week
Intensity: fartlek training has periods of higher intensity efforts, while continuous training is performed at sub maximal effort.
Duration: fartlek training should be performed for at least 60 minutes per session, while continuous training should be performed for at least 90 minutes
Specificity: fartlek training is specific to running, while continuous training can be designed for running, triathlon and swimming
A short interval training session of 8x50m sprints at maximal intensity targets speed and the ATP-PC system, and can be overloaded by:
Decreasing the volume
Increasing the number of repetitions
Increasing the recovery between efforts
Increasing the sprints to 30 seconds’ maximal effort
Rate of perceived exertion, percentage of maximum heart rate and percentage of VO2 max are all ways that an athlete can check:
Their lactate threshold
The rate of progressive overload
The intensity they are exercising at
The duration of the exercise session
High intensity interval training (HIIT) is an effective training method for improving fitness, because it has been shown to:
Improve VO2 max and increase blood lactate build up
Increase cardiorespiratory fitness and improve VO2 max
Decrease cardiorespiratory fitness and increase body fat
Increase the muscles’ capacity to use oxygen and decrease its ability to store glycogen
Which group of the following circuit training exercises would be effective for a netball player?
Squats, step ups, lunges
Agility ladder, lunges, bicep curls
Bicep curls, jump squats, agility ladder
Jump squats, agility ladder, up and backs
An individual is completing an interval training session of 5x30m high intensity efforts with a work rest ratio of 1:6. What work rest ratio should they use to target the ATP-PC system?
1:1
2:1
1:3
1:5
Which energy system would incorporate a work rest ratio of 1:1
ATP PC system
Lactic acid system
Aerobic system
All of the above
The dividing up of an annual training plan into smaller phases of training is called:
peaking
tapering
transition
periodisation
A training phase lasting 4-6 weeks is called a:
Mesocycle
Microcycle
Macrocycle
Training session
The pre-season phase of training is needed to prepare athletes for the competition phase and usually features:
Low intensity, low volume
High intensity, low volume
Lower intensity, higher volume
High intensity, high volume
Which part of RAMP protocol do spinal mobility exercises in a warm-up belong to:
Raise
Activate
Mobilise
Prepare
During the competitive phase of training plan, the training:
Intensity increases and volume decreases
Intensity increases and volume increases
Intensity decreases and volume decreases
Intensity increases and volume increases
The most common tapering strategy is:
Reducing training volume
Increasing training intensity
Reducing training frequency
Decreasing training duration
Which two factors are most important in structuring periodisation?
Fatigue management and specificity
Manipulation of volume and specificity
Specificity and progress from sport specific to general
Fatigue management and progress from general to sport specific
If you designed a high intensity interval training program for netball that focussed on strength and power, you would aim to:
Build power then strength
Build muscular endurance
Build strength then power
Build muscular endurance then strength
The purpose of a cool-down is to allow the body to:
Replenish lactic acid
Remove waste products
Slow down the recovery process
Reduce heart rate to 85% MHR
If you found only a small change for VO2 max in a post-test 20m shuttle run as part of a training program evaluation, what training methods would you add in the next mesocycle?
Circuit training
Fartlek training
Flexibility training
Resistance training
Which of the following demonstrates the correct order of exercise for a warm-up?
Mobilise joints, activate muscles, raise heart rate, prepare to perform
Mobilise joints, raise heart rate, prepare to perform, activate muscles
Raise heart rate, prepare to perform, mobilise joints, activate muscles
Raise heart rate, activate muscles, mobilise joints, prepare to perform
A static stretch should be held for a period of:
1-2 minutes
5-10 seconds
30 seconds- 1 minute
15-30 seconds
Carbohydrates are stored in the body as:
Glucose
Glycogen
Fatty acids
Amino acids
At rest, the body’s preferred fuel source is:
Fat
Protein
Carbohydrate
Creatine phosphate
Phosphate creatine is a high-energy substance used to produce ATP while using the:
Aerobic system
Oxygen system
Lactic acid system
ATP-PC system
The ATP-PC energy system
peaks at 30 seconds when athletes work maximally from the outset
uses fat to resynthesise ATP
is the predominant supplier of energy in high jump
is the best energy source because it is in abundant supply
The lactic acid system
produces a fatiguing by-product
is the main source of energy for a triathlete
should be avoided by athletes
uses protein as a fuel source
Lactate threshold is best described as the level of intensity where
oxygen consumption meets oxygen demand and onset of blood lactate occurs
oxygen consumption does not meet oxygen demand and onset of blood lactate occurs
lactic acid is oxidised and prevented from accumulating
respiration decreases to reduce the lactate build up in the muscles
Work volume is
A combination of frequency and duration
A combination of frequency and intensity
A combination of overload and duration
A combination of repetitions and sets
The principle of individuality considers
The energy and fitness requirements of the physical activity
The inclusion of a range of movement options in training
The need for an increase in training load
The fitness levels of the athlete
A netball goal shooter mostly requires
speed, agility and power and predominantly uses their ATP-PC and aerobic systems
speed, agility and power and predominantly uses their lactic acid and aerobic systems
speed and muscular endurance and predominantly uses their aerobic system
aerobic capacity, strength and power and predominantly uses their ATP-PC system
In resistance training, 3 x 15 x 20RM with a 3 second repetition duration would most likely target which of the following fitness components?
Strength
Muscular endurance
Speed
Power
Progressive overload in a circuit training session can be achieved by
decreasing the intake of carbohydrates
increasing the variety of stations
increasing the time or repetitions at each station
decreasing the number of repetitions and sets
The best example of SIT listed below is
2 x 2 x 1000 m runs with a W:R ratio of 1:1 and RPE 6-7
2 x 4 x 600 m runs with W:R ratio of 1:2 and RPE 4-5
2 x 6 x 100 m runs with W:R ratio of 1:4 and RPE 8-9
2 x 8 x 20 m runs with W:R ratio of 1:1 and RPE 4-5
According to the theory of periodisation, if an athlete wanted to create a training program starting with the longest period of time and get progressively more detailed, in which order should she attack the various cycles and phases in her training program?
Annual plan, training phases, macrocycles, microcycles, mesocycles, training sessions
Annual plan, macrocycles, mesocycles, microcycles, training phases, training sessions
Annual plan, mesocycles, macrocycles, training phases, training sessions, microcycles
Annual plan, macrocycles, training phases, mesocycles, microcycles, training sessions
Which type of tapering procedure is considered to be the most effective in improving sport performance for a competition?
Reducing both training intensity and training volume
Maintaining training volume but reducing training intensity
Increasing training volume but reducing training intensity
Reducing training volume but maintaining training intensity
Which of the following appears to be the most effective duration for tapering for performance?
3-4 days
7-10 days
2-3 weeks
3-4 weeks
In peaking for a team sport that requires high levels of aerobic power and capacity, anaerobic power and capacity and muscle strength and power, it is often necessary for the athlete to combine some forms of training during the same time period. Which of the following combinations would be most effective and least stressful?
Continuous endurance training and training for increased muscle size and strength
Sprint interval training and training for increased muscle size and strength
Endurance interval training and training for increased muscle power
Sprint interval training and endurance interval training
An athlete is following a training program in which he performs both strength and endurance training on the same days. Which of the following is more likely to occur?
The gains in muscle size would be greater than if she did the two forms of training on alternate days
The gains in muscle size would be less than would occur if she were doing the same strength training alone
The gains in endurance performance would be less than would occur if she were doing the same endurance training program alone
The endurance training will enhance the signalling pathways for myofibrillar protein synthesis
The fitness fatigue model explains:
While the body experiences fatigue during training, it simultaneously experiences fitness gains
While the body recovers it needs more training to experience fitness gains
While the body experiences fatigue it needs more training immediately to experience fitness gains
While the body trains it needs many days for recovery to experience fitness gains
The General Adaptation Syndrome (GAS) is a theory that states the body goes into three phases when placed under stress. Identify the correct order:
The eustress phase, the resistance phase and the exhaustion phase
The resistance phase, the alarm phase and the distress phase
The alarm phase, the resistance phase and the exhaustion phase
The resistance phase, the exhaustion phase and the alarm phase
Intra-session recovery takes place:
Within a single training session
Within multiple training sessions
During periodisation
In between training sessions
Active recovery is not recommended for:
Restoration of ATP-PC
Replenishment of muscle glycogen
Replenishment of liver glycogen
Reduction of lactic acid in muscles and blood
The pre competition phase recommends decreasing work volume at increasing intensity. What is the ideal contribution:
Fitness training 30-60% contribution and skill training 40-70% contribution
Skill training 30-60% contribution and fitness training 40-70% contribution
Fitness training 0-30% contribution and skill training 70-100% contribution
Skill training 0-30% contribution and fitness training 70-100% contribution
The preparatory phase recommends increasing work volume at decreasing intensity. What is the ideal contribution:
Fitness training 30-60% contribution and skill training 40-70% contribution
Skill training 30-60% contribution and fitness training 40-70% contribution
Fitness training 0-50% contribution and skill training 50-100% contribution
Skill training 0-50% contribution and fitness training 50-100% contribution
Which of the following lists shows the order in which food fuels are used as an energy source for ATP resynthesis?
Carbohydrates, proteins, fats
Carbohydrates, fats, proteins
Fats, proteins, carbohydrates
Fats, carbohydrates, proteins
Rate of perceived exertion, percentage of maximum heart rate and percentage of V02 max are all ways that an athlete can check:
their lactate threshold
the rate of progressive overload
the intensity they are exercising at
the duration of the exercise session
High-intensity interval training (HIIT) is an effective training method for improving fitness, because it has shown to:
improve V02 max and increase blood lactate build-up
increase cardiorespiratory fitness and improve V02 max
decrease cardiorespiratory fitness and increase body fat
increase the muscles’ capacity to use oxygen and decrease its ability to store glycogen
During the pre-competitive phase of training plan, the training:
Intensity increases and volume decreases
Intensity increases and volume increases
Intensity decreases and volume decreases
Intensity increases and volume increases
V02 max is described as:
heart-lung efficiency
maximal oxygen consumption
aerobic and muscular endurance
ability to persist in physical activities that rely on oxygen for energy production
