KIQ1: How does training improve performance?
What are the typical characteristics of Sprint Interval Training (SIT)?
A. Continuous exercise without rest
B. Long work periods with minimal recovery
C. Moderate-intensity exercise with equal work-to-rest ratios
D. Short bursts of maximal effort followed by longer recovery periods
D. Short bursts of maximal effort followed by longer recovery periods
Why is sleep critical for athletes during periods of intense training?
A. Sleep increases metabolic rate to maximise fat loss.
B. Sleep replaces the need for active recovery.
C. Sleep supports muscle recovery, cognitive functioning and skill consolidation.
D. Sleep reduces the need for daily nutrition.
C. Sleep supports muscle recovery, cognitive functioning and skill consolidation.
Why are baseline cognitive tests conducted before the season in contact sports?
A. To predict an athlete's risk of injury.
B. To measure aerobic fitness.
C. To provide comparison data following a suspected concussion.
D. To determine an athlete's tactical knowledge.
C. To provide comparison data following a suspected concussion.
Which of the following BEST describes how biomechanical principles contribute to sustained movement during physical activity?
A. By focusing only on flexibility to improve range of motion.
B. By increasing muscle size to improve overall fitness.
C. By ensuring movement is performed at maximum intensity.
D. By improving balance, stability and technique to reduce fatigue and injury risk.
D. By improving balance, stability and technique to reduce fatigue and injury risk.
Which principle of training states that athletes must gradually increase training demands to continue improving performance?
A. Specificity
B. Progressive overload
C. Reversibility
D. Variety
B. Progressive overload
An athlete's diet consists of 45–65% carbohydrates, 15–25% protein and 20–35% fat. What is the athlete primarily aiming to achieve?
A. Meet macronutrient requirements.
B. Reduce total daily calorie intake.
C. Eliminate the need for supplementation.
D. Maximise fat oxidation during exercise.
A. Meet macronutrient requirements.
What is the primary purpose of a Return to Play (RTP) policy?
A. To minimise time away from competition.
B. To manage rehabilitation and reduce the risk of re-injury.
C. To prioritise team success over athlete welfare.
D. To allow athletes to return to competition as soon as symptoms improve.
B. To manage rehabilitation and reduce the risk of re-injury.
Which of the following is an example of adapting strategy and tactics to suit environmental conditions?
A. A runner wearing a rain jacket during training.
B. A cyclist riding behind another rider to reduce wind resistance.
C. A tennis player wearing white shoes to improve grip.
D. A skier wearing thermal clothing to stay warm.
B. A cyclist riding behind another rider to reduce wind resistance.
Plyometric training enhances power because it:
A. Reduces the workload placed on muscles.
B. Slows muscle contraction to improve control.
C. Utilises the stretch-shortening cycle and elastic recoil to generate greater force.
D. Increases the time muscles spend under tension.
C. Utilises the stretch-shortening cycle and elastic recoil to generate greater force.
Which monitoring strategy provides the MOST direct indication of an athlete's hydration status?
A. Step count
B. Heart rate variability
C. Urine colour assessment
D. Training diary
C. Urine colour assessment
A biomechanics analysis reveals that a sprinter's foot strikes too far in front of their centre of mass. Which outcome is MOST likely?
A. Improved acceleration.
B. Greater braking forces and reduced running efficiency.
C. Increased stride frequency.
D. Reduced ground contact time.
B. Greater braking forces and reduced running efficiency.
How do barbell squats assist functional movements such as stair climbing?
A. By generating greater force and power to sustain movement.
B. By improving reaction time.
C. By increasing flexibility of the lower limbs.
D. By reducing cardiovascular demand during movement.
A. By generating greater force and power to sustain movement.
An endurance runner completes most training sessions between 70–85% of maximum heart rate. Which training threshold is primarily being targeted?
A. Anaerobic threshold
B. Aerobic threshold
C. Lactate threshold
D. Maximal threshold
B. Aerobic threshold
Which nutritional strategy is MOST appropriate immediately after an intense training session?
A. Consume only fats to replenish energy stores.
B. Consume carbohydrates and protein to replenish glycogen and support muscle repair.
C. Avoid food for several hours to maximise recovery.
D. Drink only water regardless of exercise duration.
B. Consume carbohydrates and protein to replenish glycogen and support muscle repair.
A coach uses slow-motion video analysis to assess an athlete's tennis serve. What is the PRIMARY purpose of this technology?
A. To increase muscular strength.
B. To identify technical errors and improve movement efficiency.
C. To monitor hydration levels.
D. To determine an athlete's aerobic capacity.
B. To identify technical errors and improve movement efficiency.
During a marathon, an athlete begins to experience fatigue because muscle glycogen stores become depleted. This is commonly known as:
A. Oxygen debt
B. Hitting the wall
C. Progressive overload
D. Delayed onset muscle soreness
B. Hitting the wall
Which physiological adaptation is MOST likely to occur following long-term aerobic training?
A. Increased resting heart rate
B. Reduced stroke volume
C. Increased mitochondrial density
D. Reduced capillarisation of muscles
C. Increased mitochondrial density
Which statement BEST describes the purpose of tapering before a major competition?
A. To completely stop training and maximise fitness gains.
B. To reduce training volume while maintaining intensity so athletes recover and peak for competition.
C. To increase training load immediately before competition.
D. To improve muscular hypertrophy during the final week.
B. To reduce training volume while maintaining intensity so athletes recover and peak for competition.
Which biomechanical principle is MOST important when maintaining balance during movement?
A. Centre of gravity
B. Specificity
C. Progressive overload
D. Reversibility
A. Centre of gravity
Which adaptation BEST enables an endurance athlete to sustain movement over a prolonged period?
A. Increased fast-twitch muscle fibre size
B. Increased capillary density within skeletal muscle
C. Increased muscle hypertrophy only
D. Increased blood lactate concentration at rest
B. Increased capillary density within skeletal muscle
Which training principle means "use it or lose it"?
Reversibility
Which nutrient is the body's preferred fuel during high-intensity exercise?
Carbohydrates
What does RTP stand for?
Return to Play
What is the body's preferred energy system during a marathon?
Aerobic system (or Aerobic energy system)
What does MHR stand for?
Maximum Heart Rate
What is the reduction of training before competition called?
Tapering
Which technology allows coaches to analyse movement frame by frame?
Video analysis
Slow-motion video
Motion analysis
Which biomechanical principle helps maintain stability?
Centre of gravity
Base of support
Stability
Aerobic training increases __________ volume
Stroke
Hydration assists __________ regulation
Temperature
Baseline testing provides __________ data
Comparison
Functional training improves everyday __________
Movement