1) For adaptations to occur, the training stimulus must be at a level beyond

that normally encountered. Training at a level or intensity that is beyond that

normally encountered is called
a. Overload
b. Intensity
c. Both a&b
d. Timing

2. Once pre-exercise levels have been restored, recovery is still not complete.
The body continues to adapt, rebuilding and remodeling itself until a higher
state of readiness is reached. For a short period of time, an athlete’s fitness
is enhanced. This is known as
a. Overload
b. Timing
c. Super compensation
d. Progressiv overlaod

3. Once an athlete has adapted to a specific training load or stimulus (for

example running five miles, three times per week at a constant pace), then
further gains can only be made if the training load is increased. This is
known as the principle of
a. Progressive overload
b. Overload
c. Super compensation
d. Timing

4. As a result of strength training, the change in muscle tissue least likely to

occur is
a. Increased number of myosin filaments
b. Increased size (diameter) of myosin filaments
 c. Increased number of myofibrils
d. Increased size (diameter) of myofibrils

5. Strength training may cause an increase or decrease in the number of

sarcomeres in series (i.e., increase or decrease in muscle fibre length).
Training at a muscle length corresponding to ____of optimal sarcomere
length (Lo) would tend to cause the greatest increase in sarcomere number.
a) 60
b) 80
c) 100
d) 120
6. In regard to muscle architectural adaptations to strength and power training,
it is true that
a) Resistance training typically increases muscle fibre pennation angle
(PA) due to fibre hypertrophy
b) Sprint and explosive training may increase muscle fibre length (FL),
which increases muscle contraction velocity
c) An increase in FL can minimize or prevent the increase in PA
resulting from fibre hypertrophy
d) All of the above are true.

7. In regard to the effectiveness of the number of "work" or "training" sets of

repetitions done per muscle group/exercise, it is not true that
a) One set increases strength and muscle size
b) Three sets is more effective than one set for increasing strength and
muscle size
c) Four sets produces four times the training effect of one set
d) None of the above are true
8. 8. In strength and power training, the optimal training frequency per
muscle group/exercise is closest to _____ days per week
a) 2
b) 3
c) 4
d) 6
9. In regard to a period of detraining, it is true that
a) Muscle mass is lost at a greater rate than strength
b) Type 2X fibres are converted to type 1 fibres
c) In retraining after a period of detraining, muscle mass is regained
at a slower rate than during the initial period of training
d) All of them

10.To retain training adaptations, the best approach in maintenance training

is to
a) Maintain the same training frequency and number of sets for each
exercise but reduce the intensity
b) Reduce the number of sets and intensity but maintain the training
frequency
c) Reduce the number of sets and training frequency but maintain
intensity
d) Reduce intensity, frequency and the number of sets

11.In regard to tapering, it is true that

a) Tapering usually consists of a period of reduced training volume
and frequency but maintained intensity
b) Tapering can be applied to all types of training (strength and
power/speed, and aerobic and anaerobic power).
c) Tapering allows for recovery from accumulated fatigue and may
also promote further training adaptations
d) All of the above are true

12.Strength training is least likely to enhance endurance performance by

a) Increasing maximal aerobic power
b) Inducing a transition from 2X to 2A muscle fibres
c) Increasing exercise efficiency
d) Inducing tendon adaptations that enhance stretch-shortening cycle
potentiating.