Multiple Choice Questions
Advanced Fitness Training and Performance (Continued)
Topic: Advanced Fitness Training and Performance
Grade: 12
Question 1:
Which of the following energy systems is primarily used during high-intensity, short-duration activities?
A) Aerobic system
B) Anaerobic system
C) ATP-PC system
D) Glycolytic system
Answer: C) ATP-PC system
Explanation: The ATP-PC system is responsible for providing energy during high-intensity, short-duration activities lasting up to 10 seconds. It utilizes stored ATP and creatine phosphate in the muscles. An example of an activity that primarily uses the ATP-PC system is a 100-meter sprint.
Question 2:
Which of the following is an example of a concentric muscle contraction?
A) Lowering a dumbbell during a bicep curl
B) Pushing a sled during a sprint
C) Extending the knee during a leg curl
D) Jumping off the ground during a vertical jump
Answer: D) Jumping off the ground during a vertical jump
Explanation: A concentric muscle contraction occurs when the muscle shortens while generating force. During a vertical jump, the muscles of the legs contract concentrically to generate the force needed to propel the body off the ground.
Question 3:
Which of the following training methods involves alternating periods of high-intensity exercise with periods of low-intensity or rest?
A) Circuit training
B) Interval training
C) Plyometric training
D) Fartlek training
Answer: B) Interval training
Explanation: Interval training is a form of training that involves alternating between high-intensity exercise and periods of low-intensity or rest. This method is used to improve both aerobic and anaerobic fitness. An example of interval training is sprinting for 30 seconds followed by walking for 1 minute, repeated for a specific number of sets.
Question 4:
Which of the following stretching techniques involves slowly moving a muscle to its end range of motion and holding it for an extended period of time?
A) Static stretching
B) Dynamic stretching
C) Ballistic stretching
D) PNF stretching
Answer: A) Static stretching
Explanation: Static stretching involves slowly moving a muscle to its end range of motion and holding it for an extended period of time, typically 30 seconds to 2 minutes. This type of stretching helps to improve flexibility and is often done after a workout or as part of a cool-down routine.
Question 5:
Which of the following factors is NOT a component of muscular strength?
A) Muscle size
B) Muscle endurance
C) Muscle power
D) Muscle flexibility
Answer: D) Muscle flexibility
Explanation: Muscle flexibility is not a component of muscular strength. Muscular strength refers to the ability of a muscle or group of muscles to generate force. It is determined by factors such as muscle size, muscle endurance, and muscle power.
Question 6:
Which of the following is an example of a closed kinetic chain exercise?
A) Leg press
B) Bicep curl
C) Leg extension
D) Lat pulldown
Answer: A) Leg press
Explanation: A closed kinetic chain exercise is one in which the hand or foot is fixed or in contact with a surface, such as the ground or a machine. The leg press is an example of a closed kinetic chain exercise as the feet are fixed on the foot plate and the legs push against the resistance.
Question 7:
Which of the following is NOT a component of agility?
A) Speed
B) Power
C) Balance
D) Coordination
Answer: B) Power
Explanation: Power is not a component of agility. Agility is the ability to change direction quickly and efficiently while maintaining control. It is determined by factors such as speed, balance, coordination, and reaction time.
Question 8:
Which of the following is a key principle of periodization?
A) Specificity
B) Overload
C) Progression
D) Variation
Answer: C) Progression
Explanation: Progression is a key principle of periodization, which is a systematic approach to training that involves dividing the training program into specific periods or phases. Progression refers to gradually increasing the intensity, volume, and/or complexity of the training over time to ensure continued adaptation and improvement.
Question 9:
Which of the following is an example of a closed-loop feedback system?
A) Maintaining balance while riding a bike
B) Catching a ball with one hand
C) Performing a squat exercise
D) Shooting a basketball into a hoop
Answer: A) Maintaining balance while riding a bike
Explanation: A closed-loop feedback system involves continuous monitoring and adjustment of movement based on sensory feedback. Maintaining balance while riding a bike is an example of a closed-loop feedback system as the body constantly adjusts its position and movements based on sensory input from the eyes, inner ear, and proprioceptors.
Question 10:
Which of the following components of fitness is best developed through resistance training?
A) Cardiovascular endurance
B) Flexibility
C) Muscular strength
D) Speed
Answer: C) Muscular strength
Explanation: Resistance training, also known as strength training, is the most effective method for developing muscular strength. It involves using external resistance, such as weights or resistance bands, to overload the muscles and stimulate strength gains.
Question 11:
Which of the following is an example of a plyometric exercise?
A) Walking
B) Cycling
C) Jumping lunges
D) Yoga
Answer: C) Jumping lunges
Explanation: Plyometric exercises involve quick, explosive movements that utilize the stretch-shortening cycle of the muscles. Jumping lunges, where you lunge and then explosively jump and switch legs in mid-air, are an example of a plyometric exercise.
Question 12:
Which of the following energy systems is primarily used during prolonged, low-intensity activities?
A) Aerobic system
B) Anaerobic system
C) ATP-PC system
D) Glycolytic system
Answer: A) Aerobic system
Explanation: The aerobic system is responsible for providing energy during prolonged, low-intensity activities lasting longer than a few minutes. It utilizes oxygen to break down carbohydrates and fats to produce ATP. An example of an activity that primarily uses the aerobic system is jogging at a steady pace for 30 minutes.
Question 13:
Which of the following is an example of an open kinetic chain exercise?
A) Leg press
B) Squat
C) Leg extension
D) Deadlift
Answer: C) Leg extension
Explanation: An open kinetic chain exercise is one in which the hand or foot is free to move, such as in the air or on a non-fixed surface. The leg extension is an example of an open kinetic chain exercise as the foot is free to move and extend against the resistance.
Question 14:
Which of the following is NOT a component of cardiovascular fitness?
A) Endurance
B) Strength
C) Power
D) Flexibility
Answer: D) Flexibility
Explanation: Flexibility is not a component of cardiovascular fitness. Cardiovascular fitness, also known as cardiorespiratory fitness, refers to the ability of the heart, lungs, and blood vessels to deliver oxygen and nutrients to the muscles during prolonged exercise.
Question 15:
Which of the following is a key principle of strength training?
A) Specificity
B) Overload
C) Progression
D) Variation
Answer: B) Overload
Explanation: Overload is a key principle of strength training, which involves challenging the muscles to work harder than they are accustomed to in order to stimulate strength gains. Overload can be achieved by increasing the resistance, repetitions, or sets of an exercise.