CEU WRITTEN QUIZ
PLEASE PRINT AND TURN IN
NAME: ______________________________________________________ PERIOD _____ DATE _________
1.
Perhaps the best tool for recovering adequately is ___________________
a. Compression clothing
b. Heart rate variability
c. Resting heart rate
d. A well thought out training plan
2. The biochemical benefits of sleep increaser the muscle building effect of exercise by___________
a. Enhancing protein synthesis and returning the nervous system to a more relaxed parasympathetic state
b. Decreasing heart rate variability and returning the nervous system to a more relaxed sympathetic state
c. Decreasing cerebral spinal fluid levels
d. Decreasing heart rate variability
3. The primary advantage of using resting heart rate and a questionnaire to establish recovery patterns is that they
___________________________
a. Give an accurate reflection of internal physiology
b. Give an objective measurement of internal physiology
c. Are inexpensive and easy
d. Measure internal physiology and RPE
4. A good active recovery consists mainly of ________________
a. Low intensity exercise with eccentric contractions
b. High intensity exercise with concentric contractions
c. Moderate intensity exercise with isometric contractions
d. Low intensity exercise with concentric contraction
5. Training cycle recovery is characterized by ________________________
a. Recovery during a workout between sets or intervals
b. Recovery between workouts on the same day
c. Recovery periods between well planned overload training periods
d. Recovery between workouts within the same training week
6. The gains from manual therapy recovery tools have been attributed to _______________
a. Increased blood flow to stressed areas of the body
b. An increased sense of wellbeing, contributing to less post exercise muscle soreness
c. Decreased levels of metabolites and inflammatory markers
d. Improved range of motion, owing to increased muscle elasticity
7. What are differences between cold thermotherapy and heart thermotherapy
a. Cold therapies primarily increase metabolic activity and promote capillary vasodilation
b. Heart therapies decrease metabolic activity and promote capillary vasoconstriction
c. Cold therapies decrease metabolic activity and promote capillary vasoconstriction
d. Heat therapies decrease swelling and reduce pain through nerve analgesia
8. Research into compression garments’ recovery benefits indicate that wearing the clothing _____________
a. Slows down blood return to the heart and improves lactate clearance
b. Improves lactate clearance in cross-country runners, but decreases speed
c. Improves speed and lactate clearance in cross country runners
d. Works best when used during exercise or competition
9. Heart rate variability is an important recovery tool because it measures _______________
a. Resting heart rate
b. Blood pressure
c. The time between heartbeats
d. Working heart rate
10. What are the most important components of a good recovery program?
a. Wearing compression garments, and also using other techniques like NMES and thermotherapy after every
workout
b. Establishing a good training plan, developing accurate internal feedback components and maintaining positive
lifestyle patterns
c. Training at a short distance, high intensity intervals one day, and then covering long distances the next day to
improve lactate clearance
d. Sticking to a good training plan for a full year, while interspersing recovery methods on a weekly basis