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WorksheetsHMS - FA 2 - KIQ1-3
Total questions: 60
Worksheet time: 30mins
What is the main purpose of a pre-exercise questionnaire?
To test an athlete’s skill level
To identify potential health risks before training
To decide which sport the athlete should play
To measure fitness components
Which factor is commonly included in health screening?
Favourite sport
Preferred training partner
Family history of heart disease
Shoe size
What does fitness testing allow athletes and coaches to do?
Avoid using training programs
Compare results with normative data
Remove the need for warm-ups
Replace skill training entirely
Which test is most appropriate to assess aerobic capacity for recreational participants?
20 m sprint
Rockport 1.6 km walk
Illinois Agility Test
Vertical jump
A key benefit of fitness testing during training is:
It guarantees an athlete will win
It identifies the athlete’s favourite drills
It provides feedback on training progress
It replaces the need for a coach
Which type of training involves continuous moderate-intensity exercise for 20+ minutes?
HIIT
Continuous training
Plyometrics
SIT
Which training method is best described as “speed play”?
Interval training
Circuit training
Fartlek training
Dynamic stretching
What is the main focus of aerobic interval training?
High-intensity bursts to exhaustion
Work and rest periods at submaximal intensity
Only skill development
Passive recovery for long periods
Circuit training benefits athletes because it:
Never raises heart rate
Trains only one energy system
Can improve aerobic and muscular endurance
Requires advanced strength
Which method is an example of anaerobic training?
Continuous jogging
Long slow distance
SIT (Sprint Interval Training)
PNF stretching
Plyometric training is best used to develop:
Flexibility
Muscular endurance
Power and explosiveness
Balance only
Which principle involves gradually increasing training load?
Variety
Reversibility
Specificity
Progressive overload
If training stops and fitness decreases, this is known as:
Adaptation
Overtraining
Reversibility
Variety
Which training principle ensures exercises match the sport’s demands?
Warm-up
Specificity
Thresholds
Peaking
The aerobic training threshold is approximately:
10–20% MHR
50–60% MHR
65–70% MHR
90–95% MHR
Warm-ups should progress from:
High intensity → rest
Specific → general
Low intensity → high intensity
Skill rehearsal → stretching
Which adaptation results from aerobic training?
Increased PC stores
Increased stroke volume
Increased lactate tolerance
Increased motor unit recruitment
A lower resting heart rate indicates:
Poor cardiovascular health
A strong, efficient heart
Slow recovery ability
High anxiety
Cardiac output is calculated by:
HR ÷ SV
HR − SV
HR × SV
SV ÷ HR
Increased capillarisation leads to:
Slower oxygen delivery
Faster removal of waste products
Decreased blood volume
Reduced muscular endurance
Muscular hypertrophy is most associated with:
Aerobic training
Flexibility training
Strength/resistance training
Skill training
Slow-twitch fibres are best suited for:
Powerlifting
Long-distance running
Shot put
Sprint cycling
Fast-twitch fibres have high capacity for:
Aerobic endurance
Long-duration activity
Power and force production
Low-intensity exercise
What does mental rehearsal involve?
Watching game footage
Physically practicing a skill
Mentally picturing a skill before performing it
Writing a game plan
A psychological strategy used to reduce anxiety is:
Ignoring stress
Visualisation
Increasing intensity
Overthinking tactics
The purpose of goal setting is to:
Replace physical training
Provide motivation and direction
Remove pressure
Eliminate nerves entirely
Which is an example of a behavioural goal?
Reduce 100m sprint time
Improve deadlift weight
Arrive early to training
Win the championship
State anxiety occurs:
Only in professional athletes
Because of one’s personality
Due to a specific situation
Without any stimulus
Optimum arousal for complex skills is generally:
Very high
Very low
Moderate
Low
Strategies to decrease arousal include:
Fast breathing
Loud music
Meditation
Explosive warm-ups
Strategies & tactics differ because strategies:
Change during a game
Are overall plans to reach a goal
Never involve teamwork
Are only used by elite athletes
Environmental conditions influence tactics because:
Athletes ignore the weather
Decisions are based on climate, surface & visibility
They never affect performance
Coaches cannot adjust tactics
Group strengths and weaknesses affect tactics by:
Reducing team communication
Allowing teams to hide vulnerabilities
Preventing skill execution
Removing the need for strategy
A macrocycle refers to:
A single drill
A long-term training block
One training session
Only the competition phase
A microcycle typically represents:
One year
A single week
Pre-season only
Skill-only sessions
Peaking refers to:
Avoiding intense training
An athlete performing at their absolute best
Immediate post-season rest
A reduction in coordination
Tapering involves:
Increasing volume
Increasing both volume and intensity
Reducing training volume before competition
Removing recovery time
Pre-season training typically involves:
Low volume, high intensity
High volume, moderate intensity
No conditioning
Only skill work
In-season training focuses mainly on:
Building base fitness
Maintaining fitness and improving tactics
Heavy strength loading
Constant high volume
Post-season training emphasises:
Full-intensity conditioning
Active rest & recovery
Tactical overload
High-volume endurance
Which is a health and safety consideration?
Wearing non-supportive shoes
Avoiding warm-ups
Safe use of equipment
Overloading without progression
A training session should begin with:
Tactics
Cool-down
Strength training
Warm-up
An example of skill rehearsal in a warm-up is:
Stretching only
Passing drills in netball
Static holds
Jogging slowly only
Conditioning should be avoided when:
Athletes are too fatigued to develop skills
It is early in the season
It is a team sport
Athletes train more than twice per week
Psychological strategies improve performance by:
Increasing anxiety
Reducing concentration
Managing arousal levels
Removing training load
A tactic used in team sports could be:
Wearing different colours
Using set plays
Running laps
Warm-up stretching
An athlete with high trait anxiety tends to:
Stay relaxed in all situations
Get anxious in uncertain environments
Perform better under pressure
Use no psychological strategies
What is a sign of over-arousal?
Calm focus
Lethargy
Inability to concentrate
Stable breathing
Which factor is essential in periodisation?
Random training load
Ignoring recovery
Balancing volume and intensity
Removing individual needs
Which flexibility method uses bouncing movements?
Static
Dynamic
Ballistic
PNF
PNF stretching involves:
Continuous movement
Stretch → contract → relax
Fast bouncing
No muscular involvement
Which training method improves both aerobic and anaerobic fitness?
SIT
Fartlek
Static stretching
Circuit only
A 30m sprint test for a sprinter is used to:
Assess flexibility
Identify acceleration ability
Test muscular endurance
Measure agility only
A DEXA scan helps with:
Cardiorespiratory fitness
Progress monitoring
Skill development
Surface analysis
Which training principle prevents plateaus and boredom?
Specificity
Variety
Reversibility
Threshold
A well-designed training session must consider:
Space, equipment, athlete needs
Only coach preferences
Entertainment value only
Avoiding skill work
Motivation is important because it:
Replaces physical training
Helps athletes commit to long-term goals
Has no effect on performance
Only affects elite athletes
Which method reduces lactate accumulation?
High arousal
More fast-twitch fibres
Increased capillary networks
Poor breathing patterns
What does centred breathing help athletes achieve?
Increased anxiety
Reduced arousal
Higher heart rate
Faster fatigue
Environmental conditions such as heat require tactics that:
Increase fatigue
Avoid hydration
Conserve energy and manage pace
Ignore the conditions
