Multiple Choice Questions
Advanced Fitness Training and Performance
Topic: Energy Systems
Grade: 11
Question: Which energy system is primarily used during short bursts of intense activity lasting less than 10 seconds?
a) ATP-PCr system
b) Glycolytic system
c) Oxidative system
d) Lactic acid system
Answer: a) ATP-PCr system
Explanation: The ATP-PCr system, also known as the phosphagen system, provides immediate energy for short bursts of intense activity. It involves the breakdown of stored ATP (adenosine triphosphate) and the replenishment of ATP through the breakdown of phosphocreatine (PCr). This system is used during activities such as a 100-meter sprint or a vertical jump.
Example 1: During a 100-meter sprint, the ATP-PCr system is responsible for providing the energy needed to explode out of the starting blocks and accelerate to top speed.
Example 2: In a weightlifting competition, the ATP-PCr system is utilized to generate the necessary power for a clean and jerk lift, which requires a short burst of intense effort.
Topic: Strength Training
Grade: 11
Question: Which of the following exercises primarily targets the chest muscles?
a) Bicep curls
b) Bench press
c) Leg press
d) Shoulder press
Answer: b) Bench press
Explanation: The bench press is a compound exercise that primarily targets the pectoralis major, which is the main muscle of the chest. This exercise involves pushing a loaded barbell away from the chest while lying on a flat bench. It also recruits other muscles such as the triceps and shoulders to assist in the movement.
Example 1: During a chest workout, performing multiple sets of bench press exercises with proper form and technique can help strengthen and develop the chest muscles.
Example 2: In a push-up, the chest muscles are also activated, making it another exercise that targets the pectoralis major. However, the bench press allows for heavier loads to be used, resulting in greater muscle stimulation and growth.
Topic: Flexibility Training
Grade: 11
Question: Which stretching technique involves contracting a muscle before stretching it?
a) Static stretching
b) PNF stretching
c) Dynamic stretching
d) Ballistic stretching
Answer: b) PNF stretching
Explanation: PNF (proprioceptive neuromuscular facilitation) stretching involves a combination of stretching and contracting muscles to increase flexibility. This technique is often used with a partner and consists of three phases: passive stretch, isometric contraction, and passive stretch again. By contracting the muscle before stretching it, the stretch reflex is inhibited, allowing for a greater range of motion.
Example 1: In PNF stretching for the hamstrings, the partner would assist in stretching the muscle while the individual being stretched contracts the muscle against the partner\’s resistance for a few seconds before relaxing and allowing for a deeper stretch.
Example 2: PNF stretching can also be used for the quadriceps. The individual being stretched would contract their quadriceps by pushing their leg against the partner\’s hand before relaxing and allowing the partner to stretch the muscle further. This technique helps improve flexibility and range of motion in the quadriceps.