Fitness Testing and Training Methods MCQs 2026

Macrocycle in periodization refers to

1. Aa single exercise set✓
2. Bone rest interval between sprints✓
3. Cwarm-up only✓
4. Dthe entire training season or year-long plan✓

Mesocycle is

1. Aone repetition maximum attempt only✓
2. Ba training block of several weeks with a specific emphasis✓
3. Ca single lap of jogging✓
4. Dpool length only✓

Microcycle is

1. Afour-year Olympic cycle only✓
2. Btypically a week of planned training sessions✓
3. Clifetime career phase✓
4. Dsingle heartbeat interval✓

Linear periodization traditionally progresses from

1. Alow volume to lower intensity only✓
2. Brandom intensity without volume change✓
3. Chigh volume low intensity toward low volume high intensity✓
4. Dno progression✓

Undulating periodization varies

1. Aonly once per four years✓
2. Bonly during taper always✓
3. Cintensity and volume frequently within weeks✓
4. Dwithout any planned recovery✓

Tapering before competition means

1. Areducing training volume while maintaining intensity for freshness✓
2. Bdoubling volume two days before event✓
3. Celiminating all sleep✓
4. Dstopping all movement for a month✓

SAID principle stands for

1. ASpeed Always Increases Daily✓
2. BSpecific Adaptation to Imposed Demands✓
3. CStrength And Intensity Decrease✓
4. DStretching After Intense Distance✓

Overload principle requires

1. Atraining stress above habitual level to gain improvement✓
2. Balways identical loads✓
3. Ccomplete absence of effort✓
4. Donly passive rest✓

Progression principle means

1. Asudden maximal loads on day one✓
2. Bgradually increasing training demands over time✓
3. Cavoiding any increase✓
4. Drandom reduction only✓

Recovery principle emphasizes

1. Acontinuous 24-hour maximal effort✓
2. Brest and regeneration between training stimuli✓
3. Cno sleep before competition✓
4. Deliminating hydration✓

Tabata protocol uses

1. A60 minutes continuous jogging✓
2. B3 hours walking only✓
3. C20 seconds work and 10 seconds rest repeated for 4 minutes✓
4. D45 minutes static stretching only✓

Agility T-test assesses

1. Agrip strength only✓
2. Bsit-and-reach flexibility✓
3. Cchange-of-direction speed and agility✓
4. Dlong jump only✓

Illinois Agility Test measures

1. Aability to change direction rapidly over a course✓
2. BVO2 max directly in lab✓
3. Cbody fat via DEXA only✓
4. Dswimming stroke rate only✓

Beep test (20m shuttle run) estimates

1. Aonly flexibility✓
2. Bonly isometric strength✓
3. Caerobic endurance until exhaustion at increasing pace✓
4. Donly pool depth tolerance✓

1RM refers to

1. Aone mile run time✓
2. Bone repetition maximum—the heaviest load lifted once with proper form✓
3. Cone minute heart rate✓
4. Done lap pool swim✓

RM calculator from submaximal test uses

1. Arepetitions to failure at a submaximal load to estimate 1RM✓
2. Bonly sit-and-reach distance✓
3. Conly skinfold sum✓
4. Donly step height✓

Plyometric depth jump exploits

1. Aonly isometric plank hold✓
2. Bstretch-shortening cycle after dropping from a box✓
3. Conly slow walking✓
4. Donly passive massage✓

Super set training pairs

1. Aone exercise per week only✓
2. Btwo exercises performed back-to-back with minimal rest✓
3. Conly water breaks for an hour between reps✓
4. Donly competition day✓

Drop set training involves

1. Aincreasing rest to 30 minutes between reps✓
2. Bstopping at warm-up weight always✓
3. Creducing load after failure to continue repetitions✓
4. Donly cardiovascular testing✓

Pyramid training varies

1. Aonly pool temperature✓
2. Bonly lane rope colour✓
3. Cload or reps ascending and/or descending across sets✓
4. Donly starting block height✓

Cross-training means

1. Aincorporating alternative activities to reduce overuse and maintain fitness✓
2. Bonly one repetitive motion year-round✓
3. Cavoiding all other sports✓
4. Donly passive rest without movement✓

Circuit training involves

1. Aone exercise repeated for an hour without change✓
2. Ba series of exercises performed at stations with minimal rest between✓
3. Conly passive stretching for 60 minutes✓
4. Donly competitive swimming medley✓

Fartlek training is characterized by

1. Afixed-interval pool swimming only✓
2. Bisometric holds only✓
3. Cstatic yoga without movement✓
4. Dvariable-speed continuous running mixing fast and slow segments✓

Plyometric training primarily develops

1. Along-duration flexibility only✓
2. Bmaximal static strength without movement✓
3. Cslow distance jogging only✓
4. Dexplosive power via stretch-shortening cycle jumps and bounds✓

Periodization in training is

1. Arandom daily workouts without plan✓
2. Bavoiding all recovery weeks✓
3. Csystematic planning of volume and intensity across phases✓
4. Dsingle-session preparation only✓

Isometric muscle action is

1. Ashortening phase only✓
2. Bcontraction without visible joint movement✓
3. Clengthening under load only✓
4. Dno tension produced✓

Isotonic muscle action involves

1. Azero joint motion✓
2. Bonly passive stretching by partner✓
3. Ccontraction with joint movement and changing muscle length✓
4. Donly cardiovascular drift✓

Isokinetic exercise uses

1. Aequipment that moves at constant speed regardless of force applied✓
2. Bonly bodyweight squats without control✓
3. Conly jogging✓
4. Donly static planks✓

Concentric contraction is when

1. Amuscle lengthens under load✓
2. Bmuscle shortens while producing force✓
3. Cmuscle length stays identical✓
4. Dno neural activation occurs✓

Eccentric contraction is when

1. Amuscle shortens rapidly only✓
2. Bjoint is immobilized always✓
3. Cmuscle lengthens while controlling a load✓
4. Dno tension is generated✓

VO2 max approximates

1. Asprint stride length only✓
2. Bgrip strength only✓
3. Csit-and-reach score only✓
4. Dmaximal aerobic capacity and oxygen uptake✓

Harvard Step Test primarily assesses

1. Acardiovascular recovery and aerobic fitness✓
2. Bbone density only✓
3. Creaction time only✓
4. Dshuttlecock speed only✓

12-minute run test (Cooper) estimates

1. Aonly upper-body power✓
2. Bonly flexibility✓
3. Conly balance on one foot✓
4. Daerobic endurance from distance covered in 12 minutes✓

Sit-and-reach test measures

1. Amaximal oxygen uptake✓
2. Bgrip strength✓
3. Csprint acceleration only✓
4. Dhamstring and lower back flexibility✓

Hand grip dynamometer test assesses

1. Acardiovascular endurance✓
2. Bmuscular strength of the forearm and hand✓
3. Cpulmonary VO2 max✓
4. Dpool turning technique✓

Vertical jump test is commonly used to assess

1. Astatic flexibility only✓
2. Blong-distance swimming economy✓
3. Csit-up muscular endurance only✓
4. Dlower-body explosive power✓

Push-up test often measures

1. Aaerobic capacity only✓
2. Bupper-body muscular endurance✓
3. Cbone mineral density directly✓
4. Dbadminton net height✓

Body composition skinfold measurement estimates

1. Apercentage body fat from subcutaneous fat folds✓
2. Bmaximal heart rate only✓
3. Cswimming stroke count✓
4. Dshuttle run agility only✓

Anaerobic threshold approximates

1. Aexercise intensity where lactate accumulation accelerates✓
2. Bflexibility plateau✓
3. Cgrip failure point✓
4. Dpool chlorine neutral point✓

Heart rate reserve method (Karvonen) uses

1. Aresting and maximal heart rate to set training zones✓
2. Bonly shoe size✓
3. Conly arm length✓
4. Donly sit-up count✓

Isokinetic testing at 60 degrees per second is often used in

1. Arehabilitation to assess strength at controlled speed✓
2. BOlympic motto design✓
3. CFIFA goal size only✓
4. Dswimming cap colour rules✓

Plyometric training caution includes

1. Aadequate strength base and gradual progression to prevent injury✓
2. Bimmediate maximal box drops for beginners✓
3. Cno warm-up ever✓
4. Donly sedentary participants✓

Concurrent training combines

1. Aonly meditation without movement✓
2. Bonly stretching without overload✓
3. Conly referee classroom study✓
4. Dresistance and endurance work in one programme✓

Peaking phase in periodization aims to

1. Abuild only flexibility year-round✓
2. Bavoid all intensity✓
3. Cincrease volume to highest level right before event✓
4. Dmaximize sport-specific performance for key competition✓