PLEASE COMPLETE THE FOLLOWING BOXES IN BLACK OR BLUE INK. USE BLOCK CAPITALS. DO NOT USE PENCIL.

Transcription

1 VTT - UV20525 Principles of exercise fitness and health Single unit assessment Multiple choice question paper (Mock paper) Time: 1 hour PLESE OMPLETE THE FOLLOWING OXES IN LK OR LUE INK. USE LOK PITLS. O NOT USE PENIL. Learner registration number / ULN entre number Learner surname Other names Signature ate ttempt 1 ttempt 2 ttempt 3 PLESE RE THE TEXT ELOW VERY REFULLY EFORE TTEMPTING NY OF THE SSESSMENT You will need no other materials Instructions to learners You must write only in blue or black ink. nswer all questions by marking an X in the appropriate box. t the end of the test this paper must be handed in to the supervisor/invigilator. o not open this paper until told to do so by the supervisor/invigilator. dvice to learners Read each question carefully and answer as many questions as you can. Questions may be attempted in any order. Internal Verification: YES / NO ate and omments Internal verifier: Marker s use Marker s initials Total opyright Vocational Training haritable Trust 2014 Ref No VTUV20525/Mock paper 1

2 1 Which one of the following is a long-term cardiovascular adaptation to aerobic training? ecreased cardiac output Increased resting heart rate Increased stroke volume ecreased heart size 2 Which one of the following is a long-term respiratory adaptation to aerobic training? Increased lung capacity Increased resting breathing rate ecreased arterial-venous oxygen difference during exercise ecreased maximum pulmonary ventilation 3 Which one of the following is a long-term skeletal adaptation to resistance training? ecreased joint stability Early onset of osteoporosis ecreased bone mineral density Increased bone density 4 Which one of the following exercises / techniques will cause the greatest degree of delayed onset of muscle soreness? Walking Swimming Resistance training Jogging opyright Vocational Training haritable Trust 2014 Ref No VTUV20525/Mock paper 2

3 5 uring a session of moderate exercise mitochondria numbers decrease mitochondria numbers increase capillary numbers increase capillaries to working muscles dilate 6 Which one of the following is a long-term muscular adaptation to aerobic training? ecreased number of mitochondria ecreased concentration of aerobic enzymes Increased myoglobin Increased utilisation of carbohydrate at low intensities 7 Which one of the following is a long-term muscular adaptation to resistance training? Increased number of motor units recruited ecreased cross sectional area of muscle fibres ecreased number of muscle fibres Muscle atrophy 8 Which one of the following is a skill-related fitness component? ody composition gility Flexibility Muscular strength opyright Vocational Training haritable Trust 2014 Ref No VTUV20525/Mock paper 3

4 9 Which one of the following is correct? Muscular endurance training is achieved by low resistance and low repetitions Muscular strength training must be performed using only eccentric contractions Muscular strength training is beneficial to people with high blood pressure Muscular endurance training is achieved by low resistance and high repetitions 10 To achieve a training effect, muscular strength programmes must be carried out daily include four sets of ten repetitions utilise resistance training machines be weight bearing 11 Which one of the following is correct? Ectomorphs will gain muscle bulk easily and quickly Recovery time from exercise may be prolonged for older adults deficiency of calcium can cause anaemia protein rich diet will improve aerobic fitness 12 Which one of the following is correct? Reversibility occurs when training intensity is increased High-impact exercise will benefit all age groups People with injuries must not perform any exercise Progressive overload is a safe method for increasing exercise intensity opyright Vocational Training haritable Trust 2014 Ref No VTUV20525/Mock paper 4

5 13 Which one of the following is correct? minimum of 120 minutes must be allocated to a muscular endurance session The intensity of cardio-respiratory training should be 60-90% maximum heart rate Flexibility will significantly improve by performing stretches once a month Muscular endurance training should be low repetitions 14 Which one of the following is correct? ecreasing resistance during an exercise will improve the ability to maintain posture and alignment Increasing the speed of a resistance exercise will result in increased muscle bulk Reversibility means that opposing muscle groups must be trained in sequence Specificity means that free-weights and resistance machines must be used in a single training session 15 Which one of the following causes over-training? Frequent low-intensity exercise dequate recovery Inadequate recovery Occasional high-intensity exercise opyright Vocational Training haritable Trust 2014 Ref No VTUV20525/Mock paper 5

6 16 Which one of the following is a contraindication to exercise for older adults (50+)? ognitive decline Previous total hip replacement Exercise tolerance of minutes Partial loss of sight 17 Pregnant women should try to exercise in hot and humid conditions where possible avoid prone exercise perform leg abduction and adduction exercises against resistance perform exercises that include rapid changes in direction 18 Regular physical activity increases anxiety and depression increases morbidity decreases the ability to perform activities of daily living increases bone density 19 Which one of the following foods is a good source of carbohydrate? heese Potatoes Nuts Meat opyright Vocational Training haritable Trust 2014 Ref No VTUV20525/Mock paper 6

7 20 Which macronutrient should a marathon runner eat increased amounts of in the lead up to an event? Protein Fat arbohydrate Fibre 21 The vitamin responsible for regulating bone formation and repair is vitamin vitamin K vitamin vitamin 22 Whilst exercising, muscles produce oxygen demand more carbon dioxide use vitamins to produce energy receive a greater blood supply 23 Flexibility is most safely improved by rapid stretching static stretching ballistic stretching resistance training opyright Vocational Training haritable Trust 2014 Ref No VTUV20525/Mock paper 7

8 24 n effective aerobic training session should include which one of the following use of free weights explosive sprinting activities use of large muscle groups recruited in a rhythmic manner exercising in a class environment 25 To effectively stretch a muscle it needs to be contracted to its shortest length relaxed lengthened beyond its normal range of movement completely fatigued 26 The purpose of a warm up is to increase blood flow to working muscles increase lactic acid above the anaerobic threshold decrease flexibility decrease the activity of the mitochondria 27 Which energy system primarily fuels a 400m running race? reatine phosphate system Glycolytic system Krebs cycle erobic system opyright Vocational Training haritable Trust 2014 Ref No VTUV20525/Mock paper 8

9 28 Power is the product of speed and coordination coordination and agility speed and strength coordination and strength 29 Plyometric exercises should only be performed by people with disabilities integrated into a warm-up integrated into an advanced training programme integrated into an early stage rehabilitation programme 30 lood pooling following exercise can be reduced by performing a progressive cool down consuming a protein milkshake performing high-intensity exercise performing an agility drill End of Test opyright Vocational Training haritable Trust 2014 Ref No VTUV20525/Mock paper 9