3.1.3.4 How to optimise training and prevent injury Quiz: AQA Physical Education, Unit 1

The 20 questions

1. A performer is 16 years old. What is their estimated maximum heart rate using 220 minus age?

   • 184 bpm
   • 204 bpm
   • 236 bpm
   • 216 bpm

2. A performer's maximum heart rate is 200 bpm. What is the aerobic training zone?

   • 120 to 160 bpm
   • 160 to 180 bpm
   • 140 to 180 bpm
   • 100 to 140 bpm

3. A performer's maximum heart rate is 200 bpm. What is the anaerobic training zone?

   • 120 to 160 bpm
   • 160 to 180 bpm
   • 180 to 200 bpm
   • 140 to 160 bpm

4. Which percentage range of maximum heart rate defines the aerobic training zone?

   • 80 to 90 percent
   • 60 to 80 percent
   • 90 to 100 percent
   • 50 to 60 percent

5. A 40 year old's maximum heart rate is 180 bpm. What is the aerobic training zone?

   • 90 to 126 bpm
   • 108 to 144 bpm
   • 144 to 180 bpm
   • 126 to 162 bpm

6. A performer's one rep max is 100 kg. Which load suits strength or power training?

   • 60 kg
   • 65 kg
   • 80 kg
   • 50 kg

7. A performer's one rep max is 100 kg. Which load suits muscular endurance?

   • 90 kg
   • 60 kg
   • 80 kg
   • 95 kg

8. How many repetitions are typically used for strength and power training?

   • Twelve to fifteen
   • One to three
   • Sixteen to twenty
   • Four to eight

9. How many repetitions are typically used for muscular endurance training?

   • One to three
   • Twenty to thirty
   • Four to eight
   • Twelve to fifteen

10. Which factor prevents injury when performing weight training exercises?

    • Maximum speed
    • Heavy load lifting
    • Skipping the spotter
    • Correct lifting technique

11. Which action should be avoided when performing a flexibility stretch?

    • Bouncing movements
    • Holding still
    • Targeting major muscles
    • Breathing normally

12. What is the primary method to prevent overtraining syndrome?

    • Daily maximal lifting
    • Eliminating carbohydrates
    • Adequate rest days
    • Skipping warm-ups

13. What does altitude training stimulate the body to produce more of?

    • Red blood cells
    • Blood platelets
    • White blood cells
    • Blood plasma

14. Why is oxygen carrying capacity reduced during altitude training?

    • Slower respiration
    • Less atmospheric oxygen
    • Higher air pressure
    • Increased humidity

15. What is a major limitation of altitude training?

    • Excessive oxygen
    • Limited access
    • Lower heart rates
    • Zero fatigue

16. Which training season involves rest and light aerobic training?

    • Competition season
    • Post-season
    • Peak season
    • Pre-season

17. What is the primary focus of the pre-season training period?

    • Competition tactics only
    • Active muscle wasting
    • General and specific fitness
    • Total off season rest

18. What is the main training aim during the competition season?

    • Maintain fitness
    • Maximum overload
    • Massive hypertrophy
    • Complete detraining

19. A coach is planning a 17 year old's pre-season programme. What is the upper limit of their aerobic zone?

    • About 203 bpm
    • About 176 bpm
    • About 162 bpm
    • About 130 bpm

20. Why is light aerobic training used during the post-season?

    • Induce complete detraining
    • Build maximal strength
    • Increase peak power
    • Maintain general fitness

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