# 4 End-of-course quiz

You can now take part in a quiz which is an opportunity to check your learning of some of the main points addressed in this course.

## End-of-course quiz

Which two components of fitness create power?

a) Muscular endurance x strength
b) Cardiovascular endurance x speed
c) Strength x speed
d) Anaerobic capacity x agility

What are the two main training methods for developing power?

a) Plyometric and balance training
b) Plyometric and weight training
c) Plyometric and endurance training
d) Plyometric and core training

In the stretch shortening cycle, which type of muscle contraction is required initially to create elastic energy?

a) Concentric contraction
b) Eccentric contraction
c) Isometric contraction
d) Isokinetic contraction

Which of the following is a speed resistance method of speed training?

a) Running downhill
b) Running while being towed
c) Running with a parachute
d) All of the above

What are the optimal training load, repetitions, sets and rest periods to develop power?

a) ≥85% of 1RM, 1–6 repetitions, 2–6 sets, 2–5 minutes rest between sets
b) 75–90% of 1RM, 1–5 repetitions, 3–5 sets, 2–5 minutes rest between sets
c) 67–85% of 1RM, 6–12 repetitions, 3–6 sets, 30–90 seconds rest between sets
d) ≤67% of 1RM, ≥12 repetitions, 2–3 sets, ≤30 seconds rest between sets

OpenLearn - Training for speed and power in sport and fitness
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