Section D — Coach Move — Strength, Speed, and Skill
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. A muscle fiber is:
A) A type of plant B) A single elongated muscle cell — many fibers together make a muscle C) A bone D) A vitamin
2. Hypertrophy is:
A) Muscle damage B) Growth of muscle fibers in size (and sometimes number), produced by repeated challenge and adequate recovery C) Muscle loss D) A type of food
3. Progressive overload is:
A) Doing the same workout forever B) Gradually increasing the challenge to muscles (weight, reps, intensity) over time — a small steady percentage increase that triggers adaptation C) Doing a maximum lift every day D) The same as warming up
4. Recovery is:
A) Lazy time after exercise B) The time after training during which the body repairs, rebuilds, and adapts — when actual fitness gains happen C) The same as warming up D) Only sleeping
5. VO₂ max is:
A) The largest muscle in the body B) A measure of the maximum amount of oxygen a person can use during exercise — a major marker of cardiovascular fitness C) A vitamin D) The shortest possible run
6. Aerobic exercise is:
A) Exercise done at intensities where the body can supply enough oxygen to keep going (running, biking, swimming at conversational pace) B) Only weight lifting C) Done only underwater D) Always done at top speed
7. Anaerobic exercise is:
A) Exercise with no breathing B) Higher-intensity exercise where the body cannot supply enough oxygen, relying more on stored fuels — short, intense efforts C) Always healthy D) Only walking
8. A heart-rate zone is:
A) A geographic region B) A range of heart rates corresponding to a certain training effect (easy, moderate, hard, max) — varies with age and fitness C) The same for everyone D) Only a video-game term
9. Motor learning is:
A) Learning to drive B) The process by which the brain and nervous system build the patterns needed for a movement skill — practice rewires neurons C) The same as memory only D) Learning math
10. A teen growth window is:
A) A type of door B) The period in adolescence when bodies are especially adaptable to training stimulus — strength, cardiovascular fitness, and motor learning all respond well at this age C) Only present at age 5 D) The same in all ages
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. Muscles get stronger because:
A) Muscle fibers are damaged in a way that — with rest and nutrition — leads to repair and growth, plus better nervous system signaling to the muscle B) Muscles never change C) Strength comes only from food D) You have to be born strong
12. Cardiovascular fitness improves over weeks because:
A) Lungs get bigger by inches B) Heart pumps more blood per beat, blood vessels improve, mitochondria multiply in muscle cells, and the body becomes more efficient at delivering and using oxygen C) Only your shoes change D) The body cannot adapt
13. Estimated maximum heart rate for a 12-year-old is approximately:
A) 50 bpm B) About 208 bpm (using common research formulas — varies by individual) C) Always 100 bpm D) About 1,000 bpm
14. A "moderate" training zone is roughly:
A) About 50-60% of max heart rate (easy conversational) B) About 60-70% of max heart rate, where the body uses a mix of fuels and aerobic capacity is built C) About 100% of max heart rate D) Heart rate is irrelevant
15. Motor learning is most efficient when:
A) You repeat one move thousands of times in a row B) Practice is spaced over days, with rest and sleep between sessions, and includes varied repetitions of the skill C) You skip rest D) You watch others but never practice
16. Coach Move at Grade 7 does not prescribe:
A) A specific personal training program with set weights, reps, and times for each student B) The principle of progressive overload C) Heart-rate zone concepts D) The importance of recovery
17. Adolescents are sometimes called "supercompensators" because:
A) Adolescents lie about their workouts B) Their bodies and nervous systems adapt to training stimulus particularly well during this developmental window C) Adolescents have superpowers D) Only adolescents can build muscle
18. Overtraining (training too much without enough recovery) tends to:
A) Always improve performance B) Increase injury risk, reduce performance, hurt mood and sleep, and slow adaptation — recovery is part of training C) Have no effect D) Be the goal
19. Pain that is sharp, joint-specific, swelling, or persistent is:
A) Just being tough B) A warning sign that requires rest and often a trusted adult or healthcare provider — not "push through" content C) The same as muscle soreness D) A sign of progress
20. Coach Move's main message at Grade 7 is:
A) Train hard every day with no rest B) Bodies in this developmental window adapt powerfully to gradual training; understand the principles, listen to your body, and respect the role of recovery C) Movement is dangerous D) Only competitive athletes need to train
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning where math applies.
21. Estimate the maximum heart rate for a 13-year-old using the common formula 220 − age. Then estimate the "moderate" training zone (60-70% of max). Show your math.
22. Explain progressive overload in your own words. Why is "small steady increases" more effective than "huge jumps every workout"?
23. A friend says, "I'm not seeing any gains — I'm going to train twice a day every day, no rest." Using what Lesson 2.1 and 2.4 taught about recovery and adaptation, explain why this plan will probably backfire.
24. Describe motor learning. Why are middle schoolers in a strong window for picking up new movement skills (like a sport, an instrument, dance, or a martial art)?
25. Safety recognition. Describe the difference between normal muscle soreness after a hard workout and pain that should make you stop training and seek help. Use at least two specific warning signs.
Continue to Section E — Coach Cold.