Long slow distance training is primarily used to:
A) Develop maximal strength
B) Improve anaerobic capacity
C) Build an aerobic base and increase oxidative capacity
D) Increase sprint speed
​

A tempo run is best described as running:
A) At a pace faster than sprint speed
B) At a comfortably hard pace near the lactate threshold
C) At a pace for active recovery
D) At a pace equal to marathon race pace only
​

High-intensity interval training for aerobic development typically uses work bouts that are:
A) Very short with complete rest to focus on pure power
B) Near maximal oxygen uptake with equal or slightly longer recovery intervals
C) Only at walking pace with very long recoveries
D) At a constant conversational pace for one hour
​

Fartlek training is characterized by:
A) Precisely timed intervals only
B) Continuous steady pace with no variation
C) Unstructured speed play alternating faster and slower efforts
D) Only hill repeats
​

A polarized endurance plan usually distributes time:
A) Mostly at very high intensities with little easy work
B) Mostly at moderate intensities with no easy work
C) Mostly at low intensities with some very high intensities and little moderate work
D) Equally across all intensities

 

During long slow distance, breathing should generally allow:
A) Speaking full sentences
B) No ability to speak
C) Only one-word answers
D) Frequent breath holding
​

Progression runs are designed to:
A) Start hard and finish easy
B) Maintain one pace from start to finish
C) Gradually increase pace throughout the session
D) Alternate only walking and sprinting
​

The primary goal of aerobic base building in a new program is to improve:
A) Maximal bench press
B) Stroke volume, capillary density, and mitochondrial content
C) Arm strength endurance only
D) Flexibility only
​

A “cruise interval” workout best targets:
A) Sprint power only
B) The lactate threshold with brief recoveries
C) Flexibility
D) Balance training
​

To reduce impact while maintaining aerobic stimulus, an effective cross-training modality is:
A) Jumping rope at maximal effort
B) Rowing or cycling at steady intensity
C) Maximal depth jumps
D) Heavy sled pushes only
 

​Hill repeats for endurance runners primarily improve:
A) Upper-body strength only
B) Ankle mobility only
C) Force production per step and running economy
D) Flexibility
​

During aerobic intervals, active recovery between bouts is used because it can:
A) Fully clear all lactate
B) Maintain blood flow and speed partial recovery
C) Prevent any heart rate decrease
D) Replace the need for cool-down
​

When running on a treadmill at a nonzero incline, compared with level running outdoors, one expected effect is:
A) Lower oxygen cost at the same speed
B) Higher oxygen cost at the same speed
C) No change in oxygen cost
D) Elimination of ground reaction forces

 

A “long aerobic interval” session for runners commonly uses repetitions lasting:
A) Five to fifteen seconds
B) Thirty seconds to one minute
C) Two to five minutes
D) Twenty to thirty minutes each
​

To target running economy in trained athletes, a useful addition to steady runs is:
A) Short relaxed strides at slightly faster than easy pace
B) Only maximal sprints
C) Only heavy-resistance hill walking
D) No changes; economy cannot be trained
​

The primary purpose of a recovery run the day after a demanding session is to:
A) Add high-intensity load
B) Replace strength training
C) Promote circulation and maintain frequency without adding large stress
D) Maximize soreness
​

Cycling cadence during aerobic steady rides is often chosen to:
A) Maximize pedal force at very low cadence always
B) Reduce joint stress while keeping heart rate in target zone
C) Eliminate cardiovascular effort
D) Match running stride rate
​

A common sign that an aerobic interval is too hard for the intended purpose is:
A) Heart rate stays steady and controlled
B) Form remains relaxed
C) Inability to complete the planned number of repeats with consistent pace
D) Ability to talk in complete sentences
​

A safe weekly increase in total aerobic running volume for many beginners is approximately:
A) Doubling weekly
B) About ten percent or less
C) Fifty percent every week
D) No increase is ever safe
​

In swimmers, aerobic set design often manipulates:
A) Only kickboard drills
B) Interval send-offs and stroke selection to control intensity
C) Only underwater starts
D) Only dryland jumps
Correct answer: B
Explanation: Send-off times and strokes set aerobic demand and recovery.

​

For endurance athletes, a taper before a key event often:
A) Increases training volume sharply
B) Reduces training volume while maintaining some intensity
C) Removes all intensity
D) Adds extra strength sessions only

 

Using heart rate to guide easy aerobic runs is most limited by:
A) Individual variability in maximal heart rate
B) The inability to measure heart rate
C) The lack of any relationship to oxygen consumption
D) The impossibility of drift
​

The main advantage of fartlek over rigid intervals is:
A) Precise control of pace
B) Greater mental variety and adaptability to terrain
C) Lower overall training load always
D) Elimination of fatigue
​

For a distance runner, a typical “threshold” session might be:
A) Ten sets of one second all-out sprints
B) Twenty minutes at comfortably hard continuous pace
C) One hundred jumping jacks
D) Only walking
​

A “two by twenty minutes” cycling workout at steady hard aerobic intensity primarily targets:
A) Maximal strength
B) Aerobic endurance near the lactate threshold
C) Flexibility
D) Balance
​

The primary benefit of a dynamic warm-up before heavy lifting is to:
A) Increase passive static flexibility only
B) Raise tissue temperature, activate the nervous system, and rehearse movement patterns
C) Fatigue the athlete
D) Replace technique practice
​

When programming for maximal strength, a typical repetition range per set is:
A) One to five repetitions with heavy loads
B) Fifteen to twenty-five repetitions with very light loads
C) Thirty to fifty repetitions to failure
D) Only isometric holds
​

For muscle hypertrophy, a commonly effective repetition range per set is:
A) One to five
B) Six to twelve with moderate to challenging loads
C) Twenty to thirty-five only
D) Only singles
​

Power training for loaded movements (for example, jump squats) generally uses:
A) Very heavy loads lifted very slowly
B) Light to moderate loads moved rapidly
C) Only isometric contractions
D) Only long slow distance running
​

Rest intervals between heavy strength sets most often range:
A) Five to ten seconds
B) Thirty seconds or less
C) Two to five minutes to allow neural recovery
D) Fifteen minutes
​

A “cluster set” in weight lifting refers to:
A) Many exercises with no rest
B) Breaking one set into several short efforts separated by brief intra-set rests
C) Only supersets
D) Only circuits
​

A “drop set” involves:
A) Dropping the barbell on the floor
B) Reducing the load one or more times within a set to extend time under tension
C) Eliminating all rest between sets permanently
D) Only using body weight
​

To emphasize the posterior chain in a deadlift, a helpful cue is to:
A) Keep the bar far from the shins
B) Push the hips back while keeping the bar close
C) Round the upper back intentionally
D) Lift with the arms only
 

​

The safest breathing strategy during heavy squats is usually to:
A) Exhale continuously throughout the rep
B) Use a controlled breath hold and abdominal bracing during the sticking phase, then exhale
C) Inhale only at lockout
D) Hyperventilate before each rep
​

Compared with a narrow bench press grip, a wider grip generally:
A) Reduces shoulder moment
B) Increases shoulder abduction moment and reduces range of motion
C) Eliminates triceps contribution
D) Loads the legs more
​

For novice lifters, the best first focus is to:
A) Test maximal lifts immediately
B) Learn consistent technique with light to moderate loads
C) Train to failure in every set
D) Skip warm-ups
​

Supersets can be programmed to:
A) Always pair the same movement pattern
B) Alternate opposing movement patterns to save time without reducing quality
C) Replace rest entirely
D) Remove the need for warm-ups
​

Accommodating resistance using bands or chains primarily:
A) Makes the lift uniformly easy
B) Matches resistance to the strength curve by increasing load toward lockout
C) Eliminates the need for spotters
D) Reduces bar speed
​

A periodized plan that increases intensity while reducing volume over weeks is commonly called:
A) Linear periodization
B) Random training
C) Reverse periodization
D) Static stretching periodization
​

An undulating periodization model typically:
A) Keeps the same load and repetitions every session
B) Varies intensity and repetitions across days within a week
C) Eliminates de-loads
D) Uses only body weight
​

Training to absolute failure on every set is:
A) Necessary for all strength gains
B) Often unnecessary and may impair recovery when overused
C) The only way to build muscle
D) Required for beginners
​

A proper warm-up set before a heavy work set should:
A) Fatigue the lifter fully
B) Rehearse the pattern and gradually increase load without inducing fatigue
C) Replace the work set
D) Use only stretching
​

For safety, a bench press spotter should primarily:
A) Touch the bar constantly
B) Assist only when the lifter is in clear difficulty or for lift-off as requested
C) Count repetitions loudly
D) Coach foot placement only
​

The most specific way to increase one-repetition maximum in the back squat is to:
A) Run long distances
B) Perform heavy squats with progressive overload and technique practice
C) Do only leg extensions
D) Do only calf raises
​

Romanian deadlifts primarily target:
A) Quadriceps only
B) Posterior chain with emphasis on hamstrings and glutes
C) Biceps
D) Calves
​

The most appropriate load for power cleans in trained lifters is typically:
A) Extremely heavy slow lifts
B) Moderate loads moved explosively
C) Very light loads moved slowly
D) Only isometric holds
 

​

Excess post-exercise oxygen consumption after heavy lifting is primarily due to:
A) Oxygen stored in bone
B) Recovery processes such as temperature regulation and energy store re-synthesis
C) Carbon dioxide accumulation in the muscles
D) Air trapped under the skin
 

​True or false: In aerobic base training, most sessions should be easy enough to allow conversation while moving.
 

True or false: High-intensity interval training for endurance benefits should always be performed on consecutive days.
​

True or false: Hill running can improve both strength endurance and running economy.
 

​True or false: A taper should increase training volume and decrease intensity.
​

True or false: For maximal strength development, very short rests between heavy sets are preferred.
 

​True or false: Drop sets are designed to extend a set beyond initial fatigue by reducing the load.
 

​True or false: Performing Olympic-style lifts slowly with very heavy loads is the best way to develop power.
 

​True or false: Bracing the trunk and using a controlled breath hold can increase lifting safety under heavy loads.
 

​True or false: Supersets always reduce total training quality because of fatigue.
​

True or false: Running economy cannot be improved through training.
 

​True or false: Increasing cadence in cycling always raises joint torque.
 

​True or false: Training to failure is required for muscle hypertrophy in all cases.
 

​True or false: Dynamic warm-ups before heavy lifting reduce injury risk and improve performance readiness.
 

​True or false: A long slow distance session is primarily anaerobic.
 

​True or false: All athletes should use the same weekly mileage regardless of history.
 

​Fill in the blank: The training intensity that a person can sustain for approximately one hour is often close to the ____________________________.
​

Fill in the blank: A gradual, planned reduction in training load before a competition is called a ____________________________.
​

Fill in the blank: The heaviest load a lifter can move for a single repetition with correct form is the ____________________________.
 

​Fill in the blank: The practice of varying training variables over time to optimize performance and recovery is called ____________________________.
 

​Fill in the blank: The method that breaks a set into small clusters separated by very short rests is called a ____________________________ set.

​

Fill in the blank: Running with varied surges and recoveries within one continuous session is called ____________________________ training.
 

​Fill in the blank: The training method that places elastic bands or chains on a bar to match resistance to stronger positions is called ____________________________ resistance.

​

Fill in the blank: The sustainable, comfortably hard running pace used for raising the threshold is commonly called a ____________________________ pace.
 

​

Fill in the blank: The period devoted to developing a wide aerobic base at mostly easy intensities is often called the ____________________________ phase.
 

​Fill in the blank: The number of training sessions performed in a week is called training ____________________________.
 

​Short answer: Define progressive overload in simple terms.
 

​Short answer: What is the primary purpose of a de-load week in strength training?
 

​Short answer: Why might a runner add strides after an easy run?
 

​Short answer: Explain why longer rest intervals are recommended for heavy strength sets.
 

​Short answer: What is a superset and when is it useful?
 

​Short answer: State one reason cycling is a good cross-training option for runners.
 

​Short answer: Why are technique and bar path critical in power lifts?
 

​Short answer: What is the main difference between tempo running and interval running?
 

​Short answer: Why include single-leg exercises in a strength plan for runners?
 

​Short answer: What does “training economy” mean in strength work?