Section: Coach Move — Training the System
This section covers Chapter 2, Lessons 2.1 through 2.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. Adaptation in training refers to:
A) Short-term performance change B) Long-term response to repeated stimulus that produces increased capacity C) The warm-up routine D) Selecting a different sport
2. Progressive overload is:
A) Doing the same workout consistently B) Gradually increasing training demands over time, the foundation of adaptation C) Maximum effort every session D) Random variation only
3. Supercompensation is:
A) Extra calories needed after exercise B) A brief post-recovery window of capacity above baseline; the adaptation engine C) The same as overtraining D) A medical condition
4. Functional overreach describes:
A) Permanent damage from training B) Planned short-term fatigue followed by recovery that can produce gains; a training tool C) The same as overtraining syndrome D) An injury
5. Overtraining syndrome is:
A) Doing more sets than planned B) Chronic maladaptation from prolonged excess; can require months of recovery C) The same as soreness D) A normal training phase
6. The SAID principle states:
A) Sleep, Adaptation, Intensity, Diet B) Specific Adaptation to Imposed Demands — the body adapts specifically to what it is asked to do C) Strength And Intensity Determine Adaptation D) Speed, Agility, Intensity, Duration
7. General Physical Preparedness (GPP) is:
A) The opposite of fitness B) Broad-base fitness across categories that forms the foundation for specialization C) A single sport-specific routine D) Only relevant for adults
8. Energy availability is:
A) The food in your pantry B) Energy left over for body function after training expenditure; persistently low is harmful C) The same as TDEE D) A measure of how alert you feel
9. The hormonal triangle refers to:
A) Three steroid molecules B) The interconnected effects of training, sleep, and nutrition on hormones C) A pyramid scheme D) The HPA axis
10. Limiting variable in a training context is:
A) The lightest weight you can lift B) The most constraining input in a system, often not what the athlete thinks C) An obstacle to skip D) The number of training days
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. Adaptation from training primarily occurs:
A) During the training session itself B) During the recovery period after training C) Only after multiple weeks D) Only with supplementation
12. The three phases of the General Adaptation Syndrome are:
A) Warm-up, work, cool-down B) Alarm, resistance, exhaustion C) Mild, moderate, severe D) Strength, speed, endurance
13. Acute fatigue typically resolves in:
A) Hours B) 1-3 days with adequate recovery C) Several weeks D) Several months
14. Overtraining syndrome compared to acute fatigue:
A) Resolves more quickly B) Can take months to fully resolve and may include hormonal disruption, mood changes, and immune suppression C) Is the same as acute fatigue D) Does not exist in adolescents
15. Research on adolescent athletes sleeping fewer than 8 hours per night found:
A) No measurable change in injury rate B) Approximately 1.7 times the injury rate of those sleeping 8+ hours C) Improved performance D) Lower fatigue
16. According to NSCA-supported research on youth resistance training:
A) Supervised, age-appropriate strength training is unsafe before age 18 B) Supervised, age-appropriate strength training is safe and beneficial, including reduced injury risk C) It stunts growth at any age D) Adolescents should only do bodyweight exercises until college
17. Early sport specialization in adolescents is associated with:
A) Improved long-term athletic outcomes B) Reduced injury risk C) Elevated injury rates, increased burnout, and no improvement in long-term outcomes for most sports D) Better academic performance
18. A student rates themselves Movement: 8, Sleep: 4, Nutrition: 7. Their limiting variable is:
A) Movement — they should train more B) Sleep — they should address sleep before adding training C) Nutrition — they should focus on diet D) None — they should keep doing what they are doing
19. Active recovery is:
A) Doing nothing on rest days B) Low-intensity movement on rest days that supports blood flow without adding stress C) Always more effective than rest D) The same as the warm-up
20. Periodization in training is:
A) Doing the same thing every day B) Structured variation of training variables over time to optimize adaptation C) Training only in season D) Following a strict diet
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning.
21. Explain why the same workout produces different adaptation in a well-rested, well-fueled athlete compared to a sleep-deprived, undernourished one. Reference the hormonal triangle.
22. A friend is training hard for a sport but has been performing worse for the past month, sleeping poorly, and seems irritable and exhausted. Apply the concepts of overreaching and overtraining to suggest what might be happening and what the next steps could be.
23. Describe the difference between general physical preparedness (GPP) and sport-specific training, and explain why both matter for an adolescent athlete.
24. A student says "I want to be strong, but I don't want to do weights because it'll stunt my growth." Using what you learned about youth resistance training and the NSCA research, respond.
25. Define compounding deficit and give an example of how it could develop over the course of a school term in an athletic student.
Continue to the next section.