Section D — Coach Move — Training Your Body, Training Your Brain
This section covers Chapter 3, Lessons 3.1 through 3.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. Periodization is:
A) Doing the same workout every day B) Structuring training across weeks, months, and seasons — varying intensity, volume, and focus to support adaptation and avoid overtraining C) The same as warming up D) Only for elite athletes
2. Mobility (in this chapter) is:
A) The ability to move your body through useful ranges of motion with control — joints, connective tissue, and muscles working together B) Moving fast C) Only running D) The same as flexibility alone
3. A training block is:
A) A piece of cinder B) A planned period (usually a few weeks) focused on a specific training goal — strength, endurance, skill, or recovery C) An obstacle D) A type of food
4. Deload week is:
A) Skipping training B) A planned reduction in training volume or intensity (usually every 3-6 weeks) to allow recovery and adaptation C) Always lazy D) Only for adults
5. Neurogenesis is:
A) The growth of new bones B) The formation of new neurons — most studied in the hippocampus and supported by exercise (especially aerobic) in research C) The same as memory D) Only happens to babies
6. Aerobic capacity is:
A) A measure of muscle size B) The body's ability to deliver and use oxygen during prolonged activity — improves with consistent cardiovascular training C) Only relevant to runners D) The same as max heart rate
7. The inverted-U of intensity describes:
A) A type of stretch B) The relationship between exercise intensity and benefit — too little gives small benefit, optimal moderate gives best benefit, too much without recovery starts to harm C) A mathematical formula D) A weight-lifting position
8. Recovery (G8 detail) is:
A) Doing nothing B) The active phase during which the body adapts to training — sleep, nutrition, hydration, mobility work, and rest all contribute C) The same as warming up D) A type of competition
9. Movement variety is:
A) Doing the same thing every day B) Using the body in many different ways — different planes, speeds, loads, skills — for resilience, full-body development, and lifelong capability C) Only running D) Always pointless
10. Movement integration (with other Coaches) means:
A) Treating each domain as separate B) Recognizing that movement connects to nutrition (Food), sleep (Sleep), brain (Brain), temperature (Cold/Hot), water (Water), breath (Breath), and circadian rhythm (Light) — and that planning across these supports better outcomes than any one alone C) Only matters in elite sport D) Has no real meaning
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. Aerobic exercise supports the brain through:
A) Only burning calories B) BDNF release, neurogenesis in the hippocampus, improved blood flow and oxygen delivery, and improved sleep quality C) Replacing the need for sleep D) Nothing measurable
12. A research-supported general adult target for physical activity is approximately:
A) 30 seconds per day B) About 150 minutes of moderate aerobic activity per week, plus muscle-strengthening on 2+ days — adolescent targets are similar with the 60-min/day frame for daily activity C) 24 hours per week D) 5 minutes per month
13. The inverted-U of intensity implies:
A) More is always better B) There is a useful range; too little or too much both produce worse outcomes C) Sleep determines everything D) Heart rate is fixed
14. A typical periodization across a season might include:
A) Constant max-effort training B) A base/build phase, a peak phase, a recovery phase, and seasonal off-time — with deload weeks built in regularly C) No structure at all D) Only one workout for the year
15. Mobility work matters because:
A) It looks impressive B) Healthy ranges of motion at the joints support athletic performance, reduce injury risk, and protect long-term capability — important especially in growing bodies C) Only adults benefit D) Only matters for ballet
16. Overtraining (excess training with inadequate recovery) tends to produce:
A) Better performance every time B) Reduced performance, mood changes, sleep disruption, immune dysfunction, and elevated injury risk — a real warning state C) No effect D) Only weight loss
17. Coach Move at Grade 8 does not prescribe:
A) The principle of periodization B) A specific personal training plan with set weights, reps, and times that every student must follow C) Mobility concepts D) Aerobic capacity science
18. Joint pain that is sharp, swelling, joint-specific, or persistent:
A) Should be pushed through B) Is a warning sign — stop training and consult a trusted adult or healthcare provider; pushing through is how minor problems become chronic ones C) Always disappears on its own D) Means you are improving
19. Vigilance recognition. A teammate is rapidly losing weight, training more obsessively, restricting food, and looking exhausted. This pattern:
A) Should be admired B) Is a real concern — RED-S (Relative Energy Deficiency in Sport) and disordered eating are documented risks in adolescent athletes; speak with a parent, coach, school counselor, or healthcare provider C) Should be copied D) Is private and untouchable
20. Coach Move's main message at Grade 8 is:
A) Train as hard as possible always B) Movement, nutrition, sleep, and recovery are one integrated system; planned variation and deliberate rest are part of training, not a break from it C) Only one type of movement matters D) Adolescents do not need recovery
Part C — Application (30 points, 6 points each)
Write 3-5 complete sentences for each question.
21. Explain periodization in your own words. Why is a deload week not "skipping training" but actually part of the training plan?
22. Sketch a one-week training plan for a 14-year-old who plays soccer. Include cardio, strength/stability, mobility, and recovery elements. You do not need exact loads — describe the structure and explain why each piece matters.
23. Explain three specific ways that aerobic exercise supports the brain (Lesson 3.1). Use the words BDNF and neurogenesis.
24. Safety recognition. A teammate keeps "pushing through" sharp knee pain during practice. Why is this approach risky? What should they do, and who should they talk to?
25. Vigilance recognition. A friend on the team has been rapidly losing weight, cutting food, training more than scheduled, and avoiding meals with the team. Using language from the chapter, describe what you would do and which resources you would mention. (Recall: National Alliance for Eating Disorders 866-662-1235; 988 Lifeline; plus a parent / coach / school counselor / healthcare provider.)
Continue to Section E — Coach Cold.