EXERCISE ·

. 1
IC E QUE S T ION S: . nce
L'l'IPLE CH O cuiar en.dura
. ff . . prov·.ing cardi ovas
•. • tive for im
Wbich activity 1s most e ec Yoga
(b)
(a) Weightlifting
(d) Tai chi
(c) Swimming
improve flex ib ility and range of motion?
helps
What type of exercise Dynamic warm-ups
.
(b)
(a) Weightlifting .
(d) Interval training
(c) Yoga. ts activities? _
prevention in spor
l fot injury
1,
Which factor is crucia asonal adaptation
Se
(b)
equipment
(a) Using advanced ramming
·" (d) . Individualized prog
n and technique
(c) Proper instructio fit of regu lar.ph ysical fitness?
ne
is a phys.ical health be
W hich of the following R ed uced risk of c a r d io v ~ dise
ases
4. (b )
Im proved m em or y ~ d attention
(a)_
(d ) . Better sleep quality
teraction
(c) . Enhancedsocialin
fit d
_ oe s ph ys ical fittiess proyide? .
5. What mental be
ne levels
l.d ep re ssio n . (b) Elevated stress
xiety ~c
(a) Increased risk of an Redu.cedcognitivefun
ction
(d )
ndrelaxa~on
(c) · Enhanced _mooda
ciat ed w ith regu la r p'1ysical activity?
fH is asso
6. Which long-term bene
ronic diseases
(a) Increased risk of ch
pectan cy
(b) Decreased life ex
pacity
Delayed age-related decline in aerobic ca
(c)
.
(d)- Reduced bone density
n?
of pr e- sele ction plan ning for team s~lectio
7. ~ a t i~ a key aspect (b) .
ctin g sk ill as sessm en ts · Se tti ng up tryouts
(a) Condu . ·
·
(c) Def ing selectio
in n criteria Finalizingteamroster
s
(d)
- 8. How are athlet es typt.cally assessed d · a tryo.ut or selection camp?
. unng
'a) .
gh • . . ·
1
'T 'L-
m s Thr ou gh rills
gamesunulatio andd
u1tou w nt tene xa ·(b ) ns
''
(c) . Byattendingwor
kshops . Basedonpe nal
(d) rso reco mmendations
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9. \\'hat is evaluated as part of the selection cntena n?
(a) Musicalabilities (b) hi aliti
Leaders pqu es
(c) Aifuticskills (d) Academicperformance
.
a key romponent of talent detection_in basketball?
10· \ Vhat is ·

(a) Scouting partnerships with football academies

(b) Hosting talent identification camps
(c) Monitoring school volleyball programs
(d) ~ g players' serving accuracy
11. Which aspect is evaluated during talent identification in volleyball?
{a) Dnbblingproficiency (b) Setting technique
{c) Shooting mechanics (d) Ball control under Pressure
12. What is emphasized in talent development for football (soccer)?
(a) Individualized development plans .
(b) Strength training for basketball-specific demands
(c) Position-specific training for volleyball
(d) Hostingskillshowcases
· 13. What is a key component of pre-sports day preparation for a successful tournament?
(a) Participant registration on the day of the event
(b) Developing an emergency response plan
(c) Hosting the opening reremony
(d) Procuring sports equipment and facilities
14. What is an essential task during the sports day execution phase?
(a) Financial reconciliation
(b) Sending thank-you notes to sponsors
(c) Managing match schedules and officials
(d) Conducting post~vent surveys
15. What is a crucial consideration during post-tournament activities?
(a) Hosting a pr~ventmeeting
(b) Gathering feedback from participants and attendees
(c) Conducting an opening ceremony ,
(d) Developing promotional materials

Teet look of Physical Activity Trainer 11th Class (Part- B)

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 ·What is a key consideration d . . · • h of
16. organizing a sports competition.:m'g the pre-tournament piepan tion p ase

(a) Hosting the closing ceremony

(b) ~angin g transportation for spectators
(c) Securing appropriate sports facilities and equipment
(d) Conducting post-tournament evaluations
17. Which activity is part of loumament -
d-.. • ,
, operations.
(a) Settinguppromotionalmaterials
(b) Arranging vendor payments
(c) Managing match schedules and registration
(d) Compiling financial statements

18. What is an important post-tournament activity, for organizers'?

(a) Planning the opening ceremony for the next tournament
(b) Gathering feedback from participants and stakeholders
. (c) Recruiting volunteers for future events
(d) Organizing promotional campaigns for upcoming tournaments
. 19. What is the primary energy system involved in providin g immediate energy for
short bursts of intense activity'? _
(a) Aerobicsystem (b) Glycolyticsystem
(c) Phosphagensystem(ATP-PCr) (d) Krebscycle

20. Which byprodu ct is produce d dt¢ng anaaohi c glycolysis, c:onmouting to muscle

fatigue?
(a) Oxygen (b) Glurose
(c) Lactate (lactic acid) (d) Carbondioxide
21. Which training method is effective for improving anaerobic capacity by aJtemating
between high-int ensity efforts and rest or lower-intensity exercise?
(a) Long-distancerunning (b) Yoga
(c) High-Intensity Interval Training (Hil1) . (d) Pilates

22. What type of strength involves the ability to exert force quickly,. c:ombining strength
and speed?
(a) MaximalStrength (b) MuscularEndurancc
I

(c) Power (d) Functional Strength

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23, Which factor influences strength gains through ~eural adaptations and motor unit
recruitment?
(a) Muscle Fiber Type (b) Muscle Cross-Sectional Area
(c) Neuromusrular Efficiency (d) Hormonal Factors ·
24. What principle of strength training involves gradually increasing resistance or
intensity to challenge muscles and stimulate adaptation?
(a) Specificity (b) Variety
(c) Progressve Overload (d) Rest and Recovery

25. Which type of flexibility involves holding a stretch position comfortably to gradually
inaease range of motion?
(a) Dynamic Flexibility (b) Active Flexibility
I
(c) Passive Flexibility (d)" Static Flexibility l
26. What is one benefit of improving flexibility?
(a) Decreased joint stability (b) Increased risk of muscle strains
(c) Enhancedrangeofmotion (d) Reduced athletic performance

27. Which factor can influence flexibility?

(a) Age (b) Hair color
(c) Shoe size (d) Favorite food

28. What is a primary objective ,of a warm-up routine?

(a) To decrease muscle temperature
(b) To reduce blood flow to muscles
(c) To enhance joint stiffness
(d) To prepare the body for more strenuous activity
29. Which component is NOT typically included in a warm-up routine?
(a) Cardiovascular exercise (b) Static stretching
(c) Dynamic stretching (d) Sport-specific movements
30. How long does a typical warm-up session last?
(a) 2-3minutes (b) 15-20 minutes
(c) 30-45 minutes (d) 5-10 minutes

31. What is one benefit of increased muscle temperature during a proper warm-up?
(a) Reduced joint mobility (b) Enhanced muscle elasticity

(c) Decreased blood circulation (d) Increased risk of muscle strains

Test Book o,-Physlcal Activity Trainer 11th Class (Part- B) -,

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32. How does a proper warm-u p contribute to injury prevent ion?
(a) By decreasi ng blood flow to muscles
(b) By reducing joint flexibility
(c) By making muscles less pliable
(d) By reducing the risk of muscle strains and joint sprains
33. What does a warm-np do to the nervous system?
(a) Slows down coordina tion (b) Reduces reaction time
(c) Stimulat es the nervous system (d) None of the above

ANSW ER KEY
l 1. (c) 2. (c) 3. (c) 4. (b) s. (c)
f
I 6.
11.
(c)

(b)
7. (c) 8. (b) 9. (b) 10. (b)

12. (a) 13. (a) 14. (d 15. (b)

I 16. (c) 17. (c) 18. (b) 19. (c) 20. (c)

21. (c) 22. (c) 23. (c) 24. (c) 25. (d)

26. (c) 27. (a) 28. (d) 29. (b) 30. (d)

3L (b) 32. (d) 33. (c)

B. SHORT ANSWE R TYPE QUEST IONS :

Q.L How can interval training benefit ca:rdiovascaJar fitness in sports activities?
Ans. Interval training involves alternating between.high-intensity and low-intensity activities,
enhancing aerobic capacity, improving heart rate variability, and boosting cardiovascular
endurance.
Q.2. Why is it important to consider individual needs when selectin g yearly sports
activities?
Ans. Considering individual fitness levels, health conditions, and goals ensures inclusivity,
' maximizes engagement, and optimizes training outcomes by tailoring activities to specific
abilities and preferences.
Q.3. How does physical fimess contribute·to stress reduction?
Ans. Physical fitness helps reduce stress by r~leasing endorphins, which are natural mood
enhancers. Regular exercise promotes relaxation, reduces tension, and enhances overall
well-being.
Q.4. What social benefits can be derived from participating in group fitness activities?
Ans. · Group fitness activities foster social interaction, providing ppportunities for camaraderie, .
networking, and relationship-building. They promote a sense of community and support
among participants.
. .
Test Book ~f Physical
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Q.S. Why is transparency important in the team selection process?

Ans. Transparency ensures f aimess and trust among athletes, coaches, and stakeho_Ide':'5. It helps
athletes understand the selection criteria, receive constructive feedback, and maintain morale.
Q .6. Ho~ can team selection conbibute to team cohesion and performance?
Ans. Effective team selection ensures a balanced. team composition, aligrung athletes' skills and ·
attributes with team objectives. This fosters teamwork, communication, and synergy
essential for optimal performance.
. Q.7. Why is participant communication important during pre-sports day preparation?
Ans. Participant communicatio11 ensures clarity on event details, rules, and expectations,
facilitating smooth registration and event execution.
Q.8. What role does financial reconciliation play in post-tournament activities?
Ans. Financial reconciliation involves reviewing event expenses and revenue to ensure accurate
accounting and financial reporting after the tournament.
Q.9. Why is venue selection and facility inspection crucial during pre-tournament
preparation7
Ans. Venue selection and facility inspection ensure that the tournament has suitable facilities,
amenities, and equipment to meet the needs of participants and spectators.

Q.10. How does anaerobic capacity contribute to athletic performance?

Ans. Anaerobic capacity enables athletes to perform high-intensity activities like sprinting,
jumping, and throwing, enhancing speed, power, and explosive movements.
Q.lL Why is recovery important in optimizing anaerobic training adaptations?
Ans. Adequate recovery between high-intensity training sessions allows the body to repair.and
adapt, minimizing the risk of overtraining and optimizing performance gains.
Q.12. How can talent identificati~n ~ps benefit the selection process in football?
Ans. Talent identification camps allow coaches and scouts to assess technical skills, athleticism,
and game intelligence of potential players in a focused and comprehensive manner.
Q.13. Why is exposure to competitive matches important in talent development for
basketball?
Ans. Competitive matches provide players with valuable game experience, allowing them to
apply learned skills, enhance decision-making, and build confidence in competitive settings.·
Q.14. How does strength training contribute to injury prevention?
Ans. Strength training strengthens muscles and connective tissues, improving joint stability and
reducing the risk of injuries during physical activities. · ·
Q.15. What are the key factors that influence an individual's strength potential?
Ans. Factors include muscle fiber type, neuromuscular efficiency, muscle cross-sectional area
(size), and hormonal influences like testosterone and growth hormone levels.
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 Q.16. How does flexibility contribute to m··
· •
Jury prevention
Ans. Flexibility reduce~ the risk of muscle 1
strains and joint sprains by allowing joints to
freely thr ~g h theu -~ range of motion, reducing m~ve
tissues dunng physical activity. the like lihood of overstretching or teanng
Q.l7, What are some methods of improving
flexibility?
Ans, Methods include_static stretching (holdin
g stretches), dynamic stretching (moving thro
full range of motion), PNF techniques (contrac ugh
or Pilates that emphasize flexibility and mob tion and relaxation) and activities like yoga
ility. '
Q.18, Why is it important to gradually
increase the intensity during a warm-up?
Ans, Gr~~ually in~easing ~tensity allo

I Q.19. Name one ben efit of including

ws the body to
activity, red uan g the nsk of injury and improv adjust and prepare for more vigorous
ing performance readiness.
dynamic stretching in a warm-up routine
.
Ans. Dynamic stretching helps prepare mus
cles, tendons, and ligaments for activity by imp
flexibility, range of motion, and blood flow to roving
targeted areas.
Q.20. ~l ain how a warm-:up hel ps
in increasing joint mobility and range of
motion.
Ans. A warm-up includes dynamic movem
ents that promotej~intlubrication and increas
flow to the surrounding tissues, allowing for eblood
motion. imp rov ed flexibility and a wider range of

Q.21 Why is mental preparation an importa

nt benefit of a proper warm-up?
An s. Mental preparation during a war
m-up helps athletes focus, reduce anxiety, and
rehearse the upcoming workout or competi me n~ y
confidence. tion, lead ing to improved performance and
c. LONG AN SW ER TYPE QUESTIONS
:
Q.1. ~o w do phy sic al activities contn1>
ute to me ntal well-being?
Ans. Engaging in physical activities release
s endorphins, the body's natural mood elev
promoting feelings of happiness and reduci ators,
ng stress, anxiety, and depression. Regular
exercise also enhances cognitive function, imp
roving memory, concentration, and overall
brain health. Additionally, physical activities
provide opportunities for social interaction
and support, fostering a sense of belonging
and connection, which are crucial for menta
well-being. l
Q.2. Wh at are th·e lon g-t erm hea lth benefit
s of incorporating phy sic al activities into
one 's lifestyle?
Ans. Adopting a regular regimen of phy
sical activities significantly reduces the risk of
diseases such as heart disease, type 2 diabetes chronic
, and certain cancers. It helps maintain a
healthy weight, strengthens bones and muscles
, and improves cardiovascular health, leading
to increased longevity and a higher quality
of life. Moreover, physical activities promote
better sleep, boost immune function, and
enhance overall physical resilience, further
contributing to long-term health and well-be
ing.

Tes t Book of Physical ~~ lty Traine

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 r 7

ssful spor ts day?

Q.3. Wha l are the key step s invo lved in orga nizin g a succe
Ans. Orga nizin g a successful spor ts day entai
ls meticulous planning, starting wi~ selecting a
teers, arranging necessary
suitable venue and date, coordinating with participants and volun
ensuring safety me as~
equipment and facilities, designing a diverse range of activities,
participation. Effective
are in place, and promoting the event effectively to gamer
communication and teamwork are crucial throughout the proce
ss.

ons rontr i.but e to the over all success of the even t?

Q .4. How can pre-sports day prep arati
Ans. Pre-sports day preparations play a
pivotal role in ensuring the ev~t 's success by laying the
schedules, conducting
foundation for seamless execution. Activities such as finalizing
g volunteers, inspecting
rehearsals for ceremonies, distributing roles and responsibilities amon
concerns proactively
the venue for any necessary adjustments, and addressing logistical
e for participants and
contribute to creating a well-organized and enjoyable experienc
attendees.
Q.5. What are some sbate gies for man
agin g logistics during the pre-sports day phase?
ports day phase requires careful planning and
Ans. Managing logistics during the pre-s lists, establishing clear
coordination. Strategies include creating detailed timelines and task
teers, conducting regular .
communication channels among organizing committees and volun
g a contingency plan
meetings to assess progress and address any challenges, maintainin
resources efficiently to .
for unforeseen circumstances, and leveraging technology and
day of the event.
stream.line processes and ensure everything runs smoothly on the
uatio n and feed back for fu ture
Q.6. How imp orta nt is post-spo rts day eval
improvements?
tial for assessing the event's success and
Ans. Post-sports day evaluation and feedback are essen
I
!
ipants, volunteers, and
1 identifying areas for improvement. Gathering feedback from partic
ed well and what could
attendees allows organizers to gain valuable insights into what work
I
' gic decision-making,
be enhanced in future editions. This information can inform strate
r meet the needs and
refine organizational processes, and tailor future events to bette
preferences of participants and stakeholders.
ts and maintain momentu m
I Q.7. What are some effective ways to engage participan
after the sports day concludes?
izers can implement
ii Ans. To sustain th~ excitement and engagement post-sports day, organ
social media platforms,
various strategies such as sharing highlights and photo·s on
I
l
I
organizing award c:eremonies or appreciation events to recogniz.e partic
creating newsletters or digital recap materials to commemorate the
ipants' achievements,
event, soliciting feedback
unityby
I and suggestions for improvement through surveys, and fostering asense of comm
tives.
./ encouraging ongoing participation in sports-related activities or initia
Q.8. How does aerobic capacity impact overall fitness levels?
Ans. Aerobic capacity, often measured as VOi max, reflects the body's ability to
use oxygen
during prolonged exercise. Higher aerobic capacity indicates bette
r cardiovasrular health,
rmance in
endurance, and efficiency in oxygen utilization. It correlates with better perfo

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 activities ll_ke ~ g , cycling, and swimming, contnbut
ing significantly to overall fitness
and reduang the nsk of chronic diseases like heart disea
se and diabetes.
9
Q. . What are tbe key factors influencing an individu
al's aerobic capacity?
Ans. Several factors influence aerobic capacih, incl din
. tal f ct lik •1, u g gene . training status, and
tics,
enw~nmen . a or~ e altitude. Genetics play a significa age, sex,
nt role in determining baseline
aerobic capaoty, w~ e age and sex affect it due to horm
onal differences and changes in
mu ~e ~ass an~ effi~ency. T~aining status, including frequ
ency
exerase, 1S cruoal for unprovmg aerobic capacity over time , intensity, and duration of
. .
Q.10. How can someone improve their aerobic capacity?
Ans. Impr?vin? aerobi~ capaci~ r~quires a consisten
t training regimen that includes a~r~bic
exerClSeS ~e ~ g , ~din?' swimming, or brisk walking.
Incorporating interval trainu_1g,
where pen ~ of hig h-m ~ty exercise are alternated with
periods of rest or lower intensity,
can be particularly effective. Additionally, strength train
ing and flexibility exercises can
complement aerobic training by enhancing overall fitne
ss and reducing the ~k of injury.
Q.11. What role does nutrition play in optimizing aero
bic capacity?
Ans. Nuhition
plays a crucial role in optimizing aerobic capacity by prov
iding the necessary
energy, nutrients, and hydration for effective exercise performan
ce and recovery. Consuming
a balanced diet rich in carbohydrates, protein, healthy fats,
vitamins, and minerals supports
sustained energy levels, muscle repair, and overall heal
th. Proper hydration is also essential
for maintaining blood volume and temperature regulatio
aerobic capacity. n during exercise, thus enhancing
·
Q.12. How does aerobic capacity affect daily life and phy
exercise? sical activities beyond structured

Ans. .Beyond structured exercise, aerobic capacity influ

ences daily life activities by enhancing
endurance, stamina, and overall energy levels. Individu
als with higher aerobic capacity
typically experience 1~ fatigue during tasks requiring phys
ical exertion, such as climbing
stairs, carrying groceries, or playing with children. Mor
eover, improved cardiovascular
health associated with higher aerobic_capacity reduces the
risk of fatigue and shortness of
breath in everyday activities, contributing to a higher qual
ity of life.
Q.13. How does anaerobic capacity differ from aerobic
capacity, and why is it crucial in
high-intensity activities?
Ans. . Anaerobic capacity represents thebody's ability to prod
uce energy without oxygen, primarily
through processes like glycolysis. Unlike aerobic capacity, whic
h relies on sustained oxygen
·. intake, anaerobic capacity allows for short bursts of inten
se activity, essential in activities
like sprinting or weightlifting, wherE: oxygen delivery is insu
fficient for immediate energy
needs.
Q.14. What physiological adaptations occur in the body
to enhance anae1obic capacity
with training?
Ans. Duririg•anaerobic training, several adaptations occu
r~ improve performance. Mu scl e~
become more efficient in utilizing energy sources like glyc
· ogen and phosphocreattne.
Additionally, the body enhances its ability to buffer lactic acid,
delaying the onset of fatigue.
:red Book of Physical Activity Trainer 11th Class
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ation also contribute to
din
Increased enzyme activity and improved neuromuscular coor
heightened anaerobic capacity over time. ..
. . . . . . gh training and nutrition
Q.15. How can athletes optimize therr anaerobic capaaty throu
strategies?
. . h . t nsity interval training
Ans. To enhance anaerobic capacity, athletes can incorporate hig -lll ~ p r nutrition is
. d . . . . t the· .. routtnes. rope
(Hil1), plyometri.c exercrses, an resistance trammg m o u. • n stores and
1
also crucial, focusing on adequate carbohydrate intake to replenish g ycdoge kouts, and
. . take aroun wor
support energy production. Additionally, timing nutrient lll . rl ance gains.
incorporating supplements like creatine, can further support anaerobic pe onn
Q.16. How does .consistent exercise c-0ntribute to physical strength?
. . . . . .c damage to muscle fibers,
Ans. Regular exercrse, particularly strength trauung, causes m1croscopi cl d
. . . I d. tO . creased mus e mass an
prompting the body to repair and reinforce them, ea mg m . . . t tabilih,
strength over time. Additionally, exercise boosts bone density and unproves JOin s •1'
further enhancing overall physical strength and resilience.
Q.17. What role does mental resilience play in building inner strength?
Ans. Mental resilience involves adapting positively to stress, adversity, and challenges. Cultiva~g
this trait builds inner strength by fostering a mindset that views obs~cles as opportuni~es
for growth rather than insurmountable barriers. Techniques such as m1n~ess, reframmg
negative thoughts, and seeking social support can strengthen mental resilience and enhance
overall psychological fortitude.
Q.18. How does a strong support network contribute to emotional strength?
Ans. A strong support network provides emotional validation, practical assistance, and a sense
of belonging, all of which are crucial for developing emotional strength. Knowing that one
has reliable people to tum to during difficult times fosters resilience and helps individuals
navigate life's ups and downs more effectively. This support can come from friends, family,
peers, or even professional networks, offering diverse perspectives and resources for coping
andgrowth.
Q.19. Why is warming up·important before engaging in physical activity?
Ans. Warming up primes the body for exercise by gradually increasing heart r~te, blood flow,
and muscle temperature. This helps improve flexibility, range of motion, and overall \
performance while reducing the risk of injury. Additionally, it mentally prepares individuals
for the upcoming workout, enhancing focus and concentration. Neglecting warm-ups can 9
lead to muscle strain, decreased performance, and potential long-term damage.
Q;20. What are some effective warm-up exercises for different types of physical activities?
Ans. Effective warm-up exercises vary depending on the activity but typically include dynamic
stretches, light aerobic exercises, and sport-specific movements. For cardio workouts, brisk
walking or jogging can increase heart rate and circulation. For strength training, dynamic
stretches like arm circles and leg swings can loosen up muscles. Sports-specific warm-ups
may involve drills mimicking mqvements used during the activity, preparing the body for
the specific demands ahead.

Test Book of Physical Activity Trainer 11th Clas (Part- B) -------®