Sports and Fitness Sports and Fitness Exercise Science & Training Methods 2 — Questions and Answers
Question 1: What is the primary benefit of periodization in a long-term training program?
- Minimizing training time
- Systematically varying training variables to maximize adaptation and peak performance at planned times (Correct answer)
- Keeping workouts identical to build habit
- Reducing the need for recovery days
Correct answer: Systematically varying training variables to maximize adaptation and peak performance at planned times
Periodization involves systematic variation of training volume, intensity, and type over planned cycles to optimize adaptation, prevent overtraining, and peak performance at key events.
Question 2: What does 'EPOC' (Excess Post-exercise Oxygen Consumption) describe?
- Oxygen debt paid before exercise begins
- Elevated oxygen consumption that continues after exercise to restore the body to its pre-exercise state (Correct answer)
- Oxygen used exclusively during warm-up
- Maximum oxygen saturation during a workout
Correct answer: Elevated oxygen consumption that continues after exercise to restore the body to its pre-exercise state
EPOC refers to the elevated rate of oxygen consumption that persists after intense exercise as the body works to restore metabolic equilibrium, replenish energy stores, and repair tissue.
Question 3: Which training method involves alternating between high-intensity efforts and recovery periods to improve both aerobic and anaerobic capacity?
- Steady-state training
- High-intensity interval training (HIIT) (Correct answer)
- Continuous tempo training
- Plyometric training
Correct answer: High-intensity interval training (HIIT)
HIIT alternates short bursts of near-maximal effort with recovery intervals, stimulating adaptations in both aerobic and anaerobic energy systems more efficiently than steady-state training.
Question 4: What is the 'specificity principle' in exercise science?
- Training should always be general to develop overall fitness
- Adaptations from training are specific to the muscles, movements, and energy systems trained (Correct answer)
- Heavier loads always produce better results than lighter loads
- Recovery must be equal in duration to the training session
Correct answer: Adaptations from training are specific to the muscles, movements, and energy systems trained
The specificity principle states that physiological adaptations are specific to the type, intensity, and muscles involved in training, meaning athletes must train movements and systems relevant to their sport.
Question 5: What does the Borg Rating of Perceived Exertion (RPE) scale measure?
- Heart rate in beats per minute
- An individual's subjective sense of exercise effort or intensity (Correct answer)
- Blood lactate concentration
- Caloric expenditure during exercise
Correct answer: An individual's subjective sense of exercise effort or intensity
The Borg RPE scale captures an individual's subjective perception of how hard they are working, providing a practical and validated tool for monitoring exercise intensity.
Question 6: Which type of muscle contraction occurs when the muscle produces force while lengthening, such as lowering a dumbbell slowly?
- Concentric contraction
- Isometric contraction
- Eccentric contraction (Correct answer)
- Isokinetic contraction
Correct answer: Eccentric contraction
Eccentric contractions occur when a muscle generates force while lengthening, as seen when lowering a weight under control; they produce the most mechanical tension and muscle damage.
Sports and Fitness Sports and Fitness Exercise Science & Training Methods 2
What is the primary benefit of periodization in a long-term training program?