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WorksheetsIB SEHS 3.1 Qualities of Training
Total questions: 20
Worksheet time: 10mins
The principle of specificity means:
Training must always be high intensity
Training adaptations are specific to the activity performed
Training should be random to avoid plateaus
Training must always use progressive overload
Which is an example of progressive overload?
Reducing training intensity weekly
Keeping exercise duration constant
Increasing weight lifted from 60kg to 65kg
Stopping training to recover
What does the principle of reversibility state?
Training must progress gradually
Fitness gains are quickly lost when training stops
Training should target all energy systems
Variety reduces boredom
The principle of variety aims to:
Prevent overtraining
Prevent boredom and reduce injury risk
Improve flexibility
Focus only on aerobic training
In periodisation, the smallest cycle (lasting a week) is called:
Macrocycle
Mesocycle
Microcycle
Training load
Why is recovery essential in training design?
It prevents athletes from training at high intensity
It allows the body to repair, adapt, and prevent overtraining
It reduces muscle glycogen storage
It eliminates the need for sleep
Which is an example of anaerobic training?
Marathon running
Sprinting
Cycling for 2 hours
Swimming 1km
Which type of athlete should focus on basic aerobic fitness and safe technique?
Beginner
Intermediate
Advanced
Elite
Advanced athletes should typically:
Train at random intensities
Use highly specialised, periodised programs
Focus only on low-intensity aerobic work
Train less frequently than beginners
For youth athletes, programs should prioritise:
Maximal weightlifting
Aerobic fitness, coordination, and safe techniques
Long-distance endurance only
Minimal exercise
For older athletes, which training focus is most beneficial?
Sprint intervals
Heavy contact training
Strength and balance exercises
Only flexibility
Women may need training adjustments due to:
Higher testosterone levels
Hormonal fluctuations across the menstrual cycle
Lower risk of injury than men
No biological differences
In the follicular phase, rising estrogen means:
Lower strength and endurance
Increased energy, strength, and recovery ability
Best to avoid training
Only low-intensity aerobic exercise is possible
Which menstrual phase is linked with decreased performance due to higher progesterone and fatigue?
Follicular
Ovulatory
Luteal
Menstrual
Overreaching differs from overtraining because it:
Is chronic and long-term
Is short-term overload without long-term harm
Causes permanent hormonal damage
Occurs only in elite athletes
A classic physiological sign of overtraining is:
Improved recovery
Elevated resting heart rate
Lower cortisol levels
Stronger immune system
Which recovery method is essential after intense training?
Passive recovery only
Ignoring sleep
Adequate sleep and balanced nutrition
Avoiding carbohydrates
The goal of prehabilitation is to:
Build maximum muscle mass
Treat injuries after they occur
Prevent injuries by strengthening weak areas
Replace warm-up exercises
Which warm-up method is most effective before exercise?
Static stretching
Dynamic stretching
Sleeping
Cold-water immersion
One key effect of a proper warm-up is:
Increased risk of muscle strains
Reduced blood flow to muscles
Improved joint mobility and neuromuscular activation
Lowered muscle temperature
