Obstace Race Trainer Course Exam

1.

Create a sample warm-up that would be used prior to an obstacle race training session.

2.

How would you define the proper exercise body position?

3.

When preparing for an obstacle race, exercise machines and traditional training routines fall short of producing transferable strength and functional skills. What equipment should be used during training for an obstacle course race?

4.

Why is it necessary to conduct training sessions outdoors or off-road?

5.

During which phase of an obstacle race training program would you implement a weighted sled or vest?

6.

What is the purpose of using a weighted sled or vest during a training session?

7.

During phase 1 of obstacle race training, in addition to the number of repetitions and time recorded, what additional information should be recorded and why?

8.

What is the first phase of a safe and effective obstacle race training program?

A.

Race specific skills
B.

Cardiovascular training
C.

Baseline fitness
D.

Olympic weight training

Correct Answer
C. Baseline fitness

Explanation
The first phase of a safe and effective obstacle race training program is baseline fitness. This phase focuses on building a foundation of overall fitness and strength before moving on to more specific race-related skills and training. It involves activities such as cardiovascular exercises, strength training, and flexibility exercises to improve overall endurance, strength, and mobility. By establishing a solid baseline fitness level, individuals can reduce the risk of injury and improve their performance in obstacle races.

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9.

What is the purpose of plyometric and dynamic strength in phase two of the obstacle race training program?

10.

During the General Conditioning phase of the obstacle race training program, what type of exercises and training methods should be featured as part of the workouts?

11.

In an obstacle race training program, strength relative to an individual’s bodyweight is preferred. How would you develop a program that creates functional and relative strength? For example, what equipment, exercises and methods would you utilize?

12.

When training to establish baseline cardiovascular conditioning which approach would you take?

A.

Tempo run
B.

Speed work
C.

Interval training
D.

Times or social run

Correct Answer
D. Times or social run

Explanation
To establish baseline cardiovascular conditioning, the best approach would be to focus on times or social runs. This means tracking the time it takes to complete a run or participating in group runs with others. This approach allows for consistent training and monitoring progress over time. Tempo runs, speed work, and interval training are more advanced techniques that are typically used to improve cardiovascular fitness once a baseline level has been established.

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13.

What is the significance of phase 3, Race Specific Skills, to the training program?

14.

What are the most critical skills addressed as part of phase 3?

15.

What exercises can be used to improve grip strength? Why is this element part of training for an obstacle course race?

16.

Describe the purpose and execution of the kettlebell swing as described in the implementation and exercise progression.

17.

Using the Training Manual and Progression Guide create a sample week of training for an obstacle racer of moderate strength, skill and experience level. Include 3-4 days of training, exercise selection, equipment utilized and any additional explanation that will be helpful in interpreting the training routine.