Section B

1.

2 points

Which of the statements below is a correct definition of resistance weight machines?

Pieces of equipment usually found in a gym which incorporate dumbbells and kettlebells to provide resistance against a fixed movement

Pieces of equipment usually found in a gym which incorporate a harness to provide resistance against a movement

Pieces of equipment usually found in a gym which incorporate a weight stack and pulley system to provide resistance against a fixed movement

2.

3 points

Proprioceptive Neuromuscular Facilitation (PNF) is a type of ____________ training that involves ___________________ the range of movement. It is often used for _____________________ from an injury.

3.

1 point

A cool down must include one of the following stages:

PNF

Static stretching

Pulse raising

Heavy breathing

4.

1 point

Interval training involves which of the following?

Involves changing speeds to build endurance

Involves alternating between shorts periods of work and long rests

Involves alternating between periods of hard work and rest

Involves alternating between running, walking and rest

5.

1 point

To build muscular strength you must use...

High reps and low resistance

Medium reps and medium load

Low reps and high resistance

6.

5 points

Circuit training is beneficial because it can develop which of the following?

Agility

Muscular endurance

Aerobic endurance

Body composition

Strength

Co-ordination

Power

7.

2 points

It is important to calculate your 1 rep max (1RM) in order to achieve the desired type of training. Strength training uses _______% 1RM, endurance training uses __________% 1RM and power training uses 75% 1RM.

8.

1 point

Fartlek training develops aerobic endurance. True or false?

True

False

9.

3 points

Plyometric training is designed to improve strength and _____________ power. Think about when you stretch an elastic band- the further you stretch the band the more ______________ it contracts back.
Performers are more likely to suffer from _____________ after plyometric training.

10.

2 points

Bench press is an example of a free weight exercise that develops strength in which area of the body?

Chest

Back

Arms

Legs

11.

1 point

To build muscular endurance you must use...

Medium reps and medium load

High reps and low resistance

Low reps and high resistance

12.

1 point

PNF stretching is used for rehabilitation:

True

False

13.

1 point

Hollow sprints develop speed. Which of the following is an accurate description of hollow sprints?

Sprinting followed by walking and a long rest

Alternating between sprinting and resting

Changing speeds for 5 minutes followed by walking

Changing speeds in quick intervals followed by a long rest

14.

1 point

Describe a static active stretch:

A stretch completed by the performer that moves

A stretch completed with help of a person that doesn't move

A stretch completed by the performer that doesn't move

A stretch completed with help of an object

15.

1 point

Ballistic stretching involves holding a single stretch whilst not moving for 10 seconds:

True

False

16.

5 points

Which of the following are examples of plyometric training exercises?

Box jumps

Ladder jumps

Switch jump lunges

Lunges

Burpees

Squats

Ball slams

17.

3 points

Acceleration sprints involves _______________ the running speed from jogging to striding and finally up to ___________________. Rest periods of jogging or ________________ are usually between each sprint.

18.

4 points

Free weight training can be a larger risk of injury because...

There is no machine to manage movements

There is a larger chance of technique being incorrect

Performers may select a too heavy weight to start with

Performers are unable to easily 'give up' if it's too hard

19.

2 points

Interval training can be used within two types of training. Select the two types from below:

Aerobic endurance training

Power training

Speed training

Flexibility training

20.

1 point

Heart rate training uses your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness.

True

False

21.

2 points

Mark the statements which are correct about continuous training:

It improves cardio-vascular fitness

It improves speed

This involves working for a sustained period of time without rest

Lasts about 30 minutes

22.

1 point

To build muscular power you must use...

High reps and low resistance

Low reps and high resistance

Medium reps and medium load

23.

3 points

Endurance training mainly takes part within the aerobic training zone. What percentage of maximum heart rate (MHR) is this training zone?

80-100%

50-80%

60-80%

50-60%

24.

1 point

Which of the following is not part of a warm up?

Joint mobilisation

Pulse raising

Stretching

Joint stretching

25.

1 point

Circuit training is normally completed by spending an allocated amount of time on one station before moving on. True or false?

True

False