Long Distance Running: Master Endurance and Stamina in Track and Field

Question 1

What is a key training method used to build endurance for long-distance running?

Accepted Answer

Long runs

Answer

Interval training

Answer

Tempo running

Answer

Hill repeats

Question 2

What is the typical distance of a marathon in miles?

Accepted Answer

26.2 miles

Answer

20 miles

Answer

30 miles

Answer

40 miles

Question 3

What are the key principles for effective long-distance running training?

Accepted Answer

Gradual progression, specificity, and periodization

Answer

Specificity and periodization only

Answer

Intensity and volume only

Question 4

Which of the following is NOT a recognized long-distance running event in track and field?

Accepted Answer

100 meters

Answer

5000 meters

Answer

10,000 meters

Answer

Marathon

Question 5

The approximate distance of a marathon is:

Accepted Answer

42 kilometers

Answer

20 kilometers

Answer

26 miles

Answer

50 miles

Question 6

Interval training, commonly employed in long-distance running, involves:

Accepted Answer

Alternating high-intensity running intervals with rest or recovery

Answer

Running continuously at a constant pace

Answer

Performing multiple short sprints

Answer

Training exclusively on hills

Question 7

The primary source of energy utilized by the body during long-distance running is:

Accepted Answer

Carbohydrates

Answer

Proteins

Answer

Fats

Answer

Creatine

Question 8

Before a long-distance race, which nutrient intake is recommended?

Accepted Answer

Low-fat, high-carbohydrate meal

Answer

High-fat, low-carbohydrate meal

Answer

Moderate-fat, moderate-carbohydrate meal

Answer

High-protein, low-carbohydrate meal

Question 9

What is the 'wall' commonly experienced by marathon runners?

Accepted Answer

A sudden loss of energy and motivation

Answer

A physical barrier on the course

Answer

A point at which runners hit their stride

Answer

A psychological barrier overcome by elite runners

Question 10

Which recovery strategy is most effective for replenishing muscle glycogen stores after a long-distance run?

Accepted Answer

Nutritional strategies (consuming carbohydrates)

Answer

Active recovery (light jogging)

Answer

Passive recovery (complete rest)

Answer

Rest only

Question 11

What is the term for the structured plan that gradually increases the intensity and duration of training over time?

Accepted Answer

Periodization

Answer

Tapering

Answer

Long run

Answer

Fartlek

Question 12

Which of the following is not considered a standard race strategy for long-distance running?

Accepted Answer

High-intensity interval training

Answer

Negative split

Answer

Even pacing

Answer

Surge and settle

Question 13

When selecting a running surface for long-distance running, which type is generally preferred?

Accepted Answer

Grass

Answer

Concrete

Answer

Asphalt

Answer

Sand

Question 14

What term describes the intense fatigue and exhaustion that can arise during long-distance running?

Accepted Answer

Bonk

Answer

Lactate threshold

Answer

Endorphin rush

Answer

Runner's high

Question 15

Which track and field event covers the greatest distance?

Accepted Answer

Marathon

Answer

5000 meters

Answer

10,000 meters

Answer

Half marathon

Question 16

What is the approximate distance of a full marathon in miles?

Accepted Answer

26.2 miles

Answer

10 miles

Answer

13.1 miles

Answer

5 kilometers

Question 17

Which of these techniques is commonly used in long-distance running training?

Accepted Answer

Interval training

Answer

Plyometric exercises

Answer

Weightlifting

Answer

Sprint training

Question 18

What is the primary physiological adaptation that the body develops in response to long-distance training?

Accepted Answer

Improved VO2 max

Answer

Increased muscle mass

Answer

Reduced body fat

Answer

Faster reaction time

Question 19

Which of the following is a common nutritional strategy employed by long-distance runners?

Accepted Answer

Carb loading

Answer

Low-carbohydrate diet

Answer

High-protein diet

Answer

Intermittent fasting

Question 20

What is the most effective approach to preparing for a long-distance race?

Accepted Answer

Gradually increase training

Answer

Engage in intense workouts just before the race

Answer

Lose weight quickly

Answer

Avoid rest days

Question 21

What are the common injuries associated with long-distance running, and how can they be prevented?

Accepted Answer

Shin splints, iliotibial band syndrome, and plantar fasciitis are common injuries in long-distance running. Prevention includes proper running form, gradual training, and strengthening exercises.

Answer

Long-distance running does not pose significant injury risks.

Answer

Injuries in long-distance running are unavoidable and cannot be prevented.

Answer

Stretching before and after running is the only effective way to prevent injuries in long-distance running.

Question 22

In track and field, which of the following distance events covers the shortest distance?

Accepted Answer

200 meters

Answer

5000 meters

Answer

10,000 meters

Answer

Marathon

Question 23

Which physiological adaptation primarily allows long-distance runners to maintain a steady pace over extended periods?

Accepted Answer

Improved cardiovascular function

Answer

Increased muscle mass

Answer

Enhanced flexibility

Answer

Reduced body fat

Question 24

Approximately how many miles does a half-marathon cover?

Accepted Answer

13.1 miles

Answer

5 kilometers

Answer

26.2 miles

Answer

42 kilometers

Question 25

For a 5000-meter race, what is a typical range of paces per kilometer?

Accepted Answer

3-5 minutes per kilometer

Answer

2-4 minutes per kilometer

Answer

4-6 minutes per kilometer

Answer

5-7 minutes per kilometer

Question 26

Before a long-distance race, what is a key nutritional consideration for runners?

Accepted Answer

Prioritizing carbohydrate intake

Answer

Consuming high-fat meals

Answer

Limiting fluid intake

Answer

Avoiding solid foods

Question 27

Which of the following is NOT a recognized long-distance running event distance?

Accepted Answer

12,000 meters

Answer

5,000 meters

Answer

10,000 meters

Answer

Marathon

Question 28

Which of the following breathing techniques is crucial for efficient long-distance running?

Accepted Answer

Nasal breathing

Answer

Mouth breathing

Answer

Rapid shallow breathing

Answer

Alternate nostril breathing

Question 29

Which of the following is NOT a physiological adaptation to endurance training?

Accepted Answer

Decreased maximal heart rate

Answer

Increased red blood cell count

Answer

Enhanced capillary density

Answer

Improved lactate buffering capacity

Question 30

What is the approximate length of a marathon in miles?

Accepted Answer

26.2 miles

Answer

13.1 miles

Answer

39.3 miles

Answer

52.4 miles

Question 31

What is the primary role of carbohydrates in the diet of long-distance runners?

Accepted Answer

Provide sustained energy during races

Answer

Promote muscle growth

Answer

Enhance hydration

Answer

Aid in fat metabolism

Question 32

What is the main advantage of lactate threshold training for long-distance runners?

Accepted Answer

Improved lactate buffering

Answer

Higher maximum oxygen uptake

Answer

Better muscle fiber activation

Answer

Increased running efficiency

Question 33

How does technology enhance training and performance in long-distance running? Provide specific examples of GPS tracking, heart rate monitors, and power meters.

Accepted Answer

Technology helps runners track physiological data, optimizing training intensity and preventing overtraining.

Answer

Technology distracts runners, reducing focus on form and strategy.

Answer

Technology benefits only elite runners, not recreational runners.

Answer

Technology replaces traditional training methods, eliminating the need for coaches and partners.

Question 34

Which of the following is the longest distance in track and field long-distance running events?

Accepted Answer

Marathon (42.2 kilometers)

Answer

5000 meters

Answer

10,000 meters

Question 35

During long-distance running, which phase of the breathing cycle allows oxygen to enter the body?

Accepted Answer

Inspiration

Answer

Expiration

Answer

Gas exchange

Question 36

What type of muscle fibers are primarily used in endurance activities like long-distance running?

Accepted Answer

Type I (slow-twitch)

Answer

Type IIa (fast-twitch oxidative)

Answer

Type IIx (fast-twitch glycolytic)

Question 37

Which of the following is NOT a recognized benefit of long-distance running?

Accepted Answer

Increased muscle mass

Answer

Improved cardiovascular health

Answer

Reduced stress levels

Question 38

Which of the following is NOT a common training method employed in long-distance running?

Accepted Answer

Circuit training

Answer

Interval training

Answer

Fartlek training

Answer

Cross-training

Question 39

What is the traditional distance for a marathon?

Accepted Answer

26.2 miles (42.2 km)

Answer

20 miles (32.2 km)

Answer

30 miles (48.3 km)

Answer

23 miles (37 km)

Question 40

What is the primary purpose of pacing in long-distance running?

Accepted Answer

To maintain a consistent effort throughout the race

Answer

To start fast and slow down gradually

Answer

To conserve energy for the final stages

Answer

To avoid cramping and fatigue

Question 41

Which of the following factors does NOT play a role in influencing performance in long-distance running?

Accepted Answer

Time of day

Answer

Weather conditions

Answer

Terrain

Answer

Hydration

Question 42

What is the primary objective of tapering in the final stages of training for a long-distance event?

Accepted Answer

To allow for recovery and restoration

Answer

To reduce the risk of injury

Answer

To maintain fitness levels

Answer

To sharpen speed and endurance

Question 43

In a marathon, which of the following primary energy systems is utilized?

Accepted Answer

Aerobic metabolism

Answer

Glycolytic system

Answer

Anaerobic metabolism (lactic acid system)

Answer

Phosphocreatine system (phosphagen system)

Question 44

Which physiological adaptation is essential for enhanced endurance in long-distance runners?

Accepted Answer

Increased capillary density

Answer

Enhanced muscle mass

Answer

Improved bone density

Answer

Reduced body fat percentage

Question 45

What is the primary objective of tapering in the lead-up to a long-distance race?

Accepted Answer

Reduce fatigue and optimize recovery

Answer

Increase muscle strength

Answer

Improve running economy

Answer

Enhance cardiovascular fitness

Question 46

What is the term for the point where the body predominantly relies on fat metabolism for energy?

Accepted Answer

Fat-max intensity

Answer

Ventilation threshold

Answer

Lactate threshold

Answer

Anaerobic threshold

Question 47

What is the purpose of implementing a pacing strategy in long-distance running?

Accepted Answer

Maintain a consistent effort and prevent premature exhaustion

Answer

Maximize speed at the outset of the race

Answer

Aid in recovery from prior training sessions

Question 48

Which of the following track distances is the shortest in the long-distance running category?

Accepted Answer

5000 meters

Answer

Half Marathon

Answer

10,000 meters

Answer

Marathon

Question 49

In long-distance running, which energy system is primarily used by runners to fuel their performance?

Accepted Answer

Aerobic system

Answer

Glycolytic system

Answer

Phosphagen system

Answer

Lactic acid system

Question 50

What is the primary benefit of including tempo runs in a long-distance training program?

Accepted Answer

Improving lactate threshold

Answer

Building muscle strength

Answer

Increasing maximal oxygen uptake

Answer

Enhancing recovery

Question 51

Which dietary strategy is of utmost importance for long-distance runners?

Accepted Answer

Consuming adequate carbohydrates

Answer

Avoiding caffeine

Answer

Restricting fat intake

Answer

Limiting protein consumption

Question 52

What is the primary role of pacing in long-distance running?

Accepted Answer

Optimizing energy expenditure and preventing premature exhaustion

Answer

Improving recovery

Answer

Increasing speed and power

Question 53

Which of the following is a common cause of "hitting the wall" in long-distance races?

Accepted Answer

Depletion of glycogen stores

Answer

Overheating

Answer

Mental fatigue

Answer

Muscle cramps

Question 54

What is the primary purpose of incorporating recovery days into a long-distance training program?

Accepted Answer

Allowing for muscle repair and replenishment of energy stores

Answer

Improving mental focus

Answer

Increasing training intensity

Question 55

Which of the following is the most effective strategy to prevent running-related injuries in long-distance runners?

Accepted Answer

Gradual progression in training

Answer

Stretching before and after runs

Answer

Taking pain medication

Answer

Wearing expensive running shoes