WorksheetsPrinciples of Training Quiz
Total questions: 20
Worksheet time: 10mins
What is the benefit of progressive overload?
Prevents muscle atrophy
Ensures adaptations are relevant to the sport
Forces the body to adapt to new stress levels, resulting in specific strength and aerobic adaptations
Highlights the need for consistency or maintenance
Which principle of training focuses on replicating specific energy systems, muscle groups, and movement patterns of the sport?
Progressive Overload
Specificity
Reversibility
Adaptation
What is an example of aerobic training under the principle of specificity?
Increasing bench press weight by 2.5kg
A marathon runner focusing on continuous training to target the aerobic energy system
A weightlifter losing muscle mass after a month of injury rest
An endurance swimmer noticing a higher heart rate for the same lap time after 2 weeks off
Which principle of training is associated with the "detraining effect," where physiological gains are lost when training ceases or intensity drops significantly?
Progressive Overload
Specificity
Reversibility
Maintenance
What happens to cardiorespiratory fitness when training ceases under the principle of reversibility?
It improves significantly
It is lost much faster than muscular strength gains
It remains the same
It adapts to new stress levels
Which principle of training prevents performance plateaus?
Specificity
Progressive Overload
Reversibility
Maintenance
What is the key feature of reversibility?
Gradual increase in workload
Training that replicates specific energy systems
Physiological gains are lost when training ceases or intensity drops significantly
Ensures adaptations are relevant to the sport
What is an example of strength training under the principle of reversibility?
A weightlifter losing muscle mass (atrophy) after a month of injury rest
Increasing bench press weight by 2.5kg
A marathon runner focusing on continuous training
A soccer player's max squat stays the same for 4 weeks.
Which of the following is an example of cross-training?
A triathlete cycling at 75% MHR for 2 hours
A runner cycling or swimming to maintain aerobic fitness while resting knees
A shot-putter performing 'Jump Squats'
A footballer running 80m sprints at 90% MHR
What is the aerobic training zone percentage of maximum heart rate (MHR)?
50–70% MHR
60–85% MHR
70–90% MHR
85–100% MHR
Which type of training involves 1–5 reps at 50–80% 1RM for explosive speed?
Max Strength
Max Power
Hypertrophy
Endurance
What is the primary goal of endurance training?
To improve explosive speed
To delay fatigue in slow-twitch fibers
To maximize oxygen use efficiency
To activate more muscle for pure strength
What does aerobic training maximize?
Muscle fiber growth
Oxygen use efficiency and delays the Lactate Inflection Point (LIP)
Explosive speed
Tolerance to lactic acid
Which type of training involves 3 sets of 3 reps at 70% 1RM moving as fast as possible?
Max Strength
Max Power
Hypertrophy
Endurance
What is the rep range for max strength training?
1–5 reps at 50–80% 1RM
1–6 reps at >85% 1RM
8–12 reps at 70–80% 1RM
15+ reps at <60% 1RM
What is one of the benefits of a cool-down after exercise?
Faster and more powerful contractions
Improved future performances
Increased enzyme activity
Mentally preparing for the next session
Which of the following is an example of a cool-down activity?
Dynamic stretching before a soccer match
Foam rolling after a heavy squat session
Light jogging to prepare joints
Skill rehearsal to mentally prepare
What is the primary focus of callisthenics during a warm-up?
To decrease heart rate
To improve flexibility
To prepare the body for physical activity
To aid in lactate removal
What is the purpose of decreasing heart rate during a cool-down?
To increase body temperature
To relax the body and prevent blood pooling
To stimulate enzyme activity
To prepare joints for activity
Which of the following is a benefit of dynamic stretching during a warm-up?
It aids in lactate removal
It prepares joints for activity
It decreases heart rate
It prevents blood pooling
