BOC LATEST 2026 TEST PAPER QUESTIONS AND ANSWERS
GRADED A+
✔✔Endurance - ✔✔i. Repetitive muscular contractions for a extended period of time
✔✔Fast Twitch Muscle Fibers - ✔✔i. Type II fibers and capable of producing quick
forceful contractions
ii. Fatigue more rapidly
iii. Anaerobic system..
1. Type IIa: that are moderately resistant to fatigue
2. IIB: fatigue rapidly and true fast twitch fibers
✔✔Slow Twitch Muscle Fibers - ✔✔i. Type 1 fibers
ii. More resistant to fatigue
✔✔Cardio Endurance - ✔✔i. Transport oxygen:
1. The heart
2. The lungs
3. Blood vessels
4. And blood
ii. Maximum aerobic capacity is VO2 max, taken during the oxygen consumption.
1. Normal capacity is 45-60 ml/kg/min
✔✔Cardio Output - ✔✔1. Cardio output = increases SV x Decreased HR
2. Training effect
✔✔ATP - ✔✔i. From blood glucose or glycogen
ii. Found mostly in sarcomere
1. Glucose is derived from the breakdown of dietary carbs
a. Stored in the LIVER
b. Glucose when not needed stored as glycogen in liver
i. When glycogen needed converted back to glucose an
c. Fats and proteins can generate ATP
✔✔Macrocycle - ✔✔1. Complete training period which can be a year or four years like
the Olympics
✔✔Mesocycles - ✔✔1. Transition, phase
a. Last competition to early part of off season
2. Prepatory period
a. During the off season, and getting ready for games
i. Hypertrophy/endurance
ii. Strength phase
iii. Power phase.
,✔✔Carbs - ✔✔i. 55-75% needed has 3 difffernt types
1. Sugars:
a. Fruits, syrups and honey, glucose,
2. Starches:
a. Long chain and digestion makes glucose.
b. Starches convert to glucose
3. Fiber
a. Not in animal food,
b. Oatmeal, legumes and fruits.
c. Whole grain breads and cereals
✔✔Proteins - ✔✔i. 12-15%
ii. Help make hormones and enzymes, and antibodies to help fight infecton
iii. Amino acids
1. Animal foods,
✔✔Fat Soluble Vitamins - ✔✔ADEK
✔✔Water Soluble Vitamins - ✔✔C & B
✔✔Conduction - ✔✔heat loss or heat gain, w/ physical contact with others
✔✔Convection - ✔✔i. Circulatory medium. Cool breeze will cool body by the body
surface
✔✔Radiant - ✔✔i. Greater in sunshine than in shade. Radiation from something
ii. 65% of body heat is lost through radiation (head and neck 50%)
iii. 20% through evaporation
✔✔Evaporative - ✔✔i. When temperature and radiant heat of the environment become
higher than body temp, the loss of body heat becomes highly dependent on sweat
evaporation
ii. The air must be relatively free of water for evaporation to occur
iii. Heat loss through evaporation is severely impaired when the relative humidity
reaches 65% and virtually stops when humidity reches 75%
iv. When radiant heat and environment temperature are higher than body temperature,
loss of heat through evaporation is key
v. relative humidity of 65% impairs evaporation
vi. relative humidity of 75% stops evaporation
✔✔Wet Bulb Temperature - ✔✔wet bulb temperature
1. Should be lower than the dry bulb.
2. Drier the air is the greater evaporation
✔✔Heat Syncope - ✔✔Peripheral vasodilatation of the superficial vessels
, ✔✔Heat Exhaustion - ✔✔1. Dehydrated, to sustatin CO,
2. Rectal temperature less than 104 degrees
3. Sweating profusely. Stomach cramps w/ nauseo, vomiting or diarrhea
4. Headache,
5. Persistant muscle cramps
6. Removed and legs elevated and cool down and rehydration
✔✔Heatstroke - ✔✔1. Serious, body temperature rises above 104,
2. Specific seizures, confusion, emotional instability
3. Skin will be flushed and hot.
4. Fast breating shallow.
5. Rapid strong pulse.
✔✔Preventing Heat Illness - ✔✔1. Acclimatize athlete over 10-14 days,
2. Educate athletes and coaches, balance fluid intake w/ sweat and urine loss.
3. PPE are identified,
4. Monitor enviormental conditions and develp guidelines for altering px sessions.
5. Weigh high risk athletes before and after px
✔✔Dehydration - ✔✔1. Show thirst dry mouth headache
2. Dizzy.
a. Hydrate with a sports drink that contains carbohydrates and electrolytes.
✔✔Hydration - ✔✔1. Need 2.5 liters a day
a. Drink 17-20 oz 20 min before exercise.
b. Replace 7-10 oz every 10 to 20 minutes
✔✔Edema - ✔✔can occur in pulmonary edema, sys of high altitude can occur, tx is to
move athlete to lower alt and give oxygen
✔✔Sickle Cell - ✔✔1. African Americans
a. Train is when red blood cells and hemoglobin clump together,
b. Causes rbc destroded
c. Enlarged Spleen that can rupture
h. Sun
✔✔Sunscreens - ✔✔1. Individuals should wear at least 30 SPF
2. Apply 15 to 30 min before sun.
✔✔Lightning - ✔✔i. Have a EAP on hand.
ii. Choose area not a hill. Avoid
1. Large trees, flag poles or light polls
iii. Go into a ditch or ravine or valley.
iv. Flash bang
GRADED A+
✔✔Endurance - ✔✔i. Repetitive muscular contractions for a extended period of time
✔✔Fast Twitch Muscle Fibers - ✔✔i. Type II fibers and capable of producing quick
forceful contractions
ii. Fatigue more rapidly
iii. Anaerobic system..
1. Type IIa: that are moderately resistant to fatigue
2. IIB: fatigue rapidly and true fast twitch fibers
✔✔Slow Twitch Muscle Fibers - ✔✔i. Type 1 fibers
ii. More resistant to fatigue
✔✔Cardio Endurance - ✔✔i. Transport oxygen:
1. The heart
2. The lungs
3. Blood vessels
4. And blood
ii. Maximum aerobic capacity is VO2 max, taken during the oxygen consumption.
1. Normal capacity is 45-60 ml/kg/min
✔✔Cardio Output - ✔✔1. Cardio output = increases SV x Decreased HR
2. Training effect
✔✔ATP - ✔✔i. From blood glucose or glycogen
ii. Found mostly in sarcomere
1. Glucose is derived from the breakdown of dietary carbs
a. Stored in the LIVER
b. Glucose when not needed stored as glycogen in liver
i. When glycogen needed converted back to glucose an
c. Fats and proteins can generate ATP
✔✔Macrocycle - ✔✔1. Complete training period which can be a year or four years like
the Olympics
✔✔Mesocycles - ✔✔1. Transition, phase
a. Last competition to early part of off season
2. Prepatory period
a. During the off season, and getting ready for games
i. Hypertrophy/endurance
ii. Strength phase
iii. Power phase.
,✔✔Carbs - ✔✔i. 55-75% needed has 3 difffernt types
1. Sugars:
a. Fruits, syrups and honey, glucose,
2. Starches:
a. Long chain and digestion makes glucose.
b. Starches convert to glucose
3. Fiber
a. Not in animal food,
b. Oatmeal, legumes and fruits.
c. Whole grain breads and cereals
✔✔Proteins - ✔✔i. 12-15%
ii. Help make hormones and enzymes, and antibodies to help fight infecton
iii. Amino acids
1. Animal foods,
✔✔Fat Soluble Vitamins - ✔✔ADEK
✔✔Water Soluble Vitamins - ✔✔C & B
✔✔Conduction - ✔✔heat loss or heat gain, w/ physical contact with others
✔✔Convection - ✔✔i. Circulatory medium. Cool breeze will cool body by the body
surface
✔✔Radiant - ✔✔i. Greater in sunshine than in shade. Radiation from something
ii. 65% of body heat is lost through radiation (head and neck 50%)
iii. 20% through evaporation
✔✔Evaporative - ✔✔i. When temperature and radiant heat of the environment become
higher than body temp, the loss of body heat becomes highly dependent on sweat
evaporation
ii. The air must be relatively free of water for evaporation to occur
iii. Heat loss through evaporation is severely impaired when the relative humidity
reaches 65% and virtually stops when humidity reches 75%
iv. When radiant heat and environment temperature are higher than body temperature,
loss of heat through evaporation is key
v. relative humidity of 65% impairs evaporation
vi. relative humidity of 75% stops evaporation
✔✔Wet Bulb Temperature - ✔✔wet bulb temperature
1. Should be lower than the dry bulb.
2. Drier the air is the greater evaporation
✔✔Heat Syncope - ✔✔Peripheral vasodilatation of the superficial vessels
, ✔✔Heat Exhaustion - ✔✔1. Dehydrated, to sustatin CO,
2. Rectal temperature less than 104 degrees
3. Sweating profusely. Stomach cramps w/ nauseo, vomiting or diarrhea
4. Headache,
5. Persistant muscle cramps
6. Removed and legs elevated and cool down and rehydration
✔✔Heatstroke - ✔✔1. Serious, body temperature rises above 104,
2. Specific seizures, confusion, emotional instability
3. Skin will be flushed and hot.
4. Fast breating shallow.
5. Rapid strong pulse.
✔✔Preventing Heat Illness - ✔✔1. Acclimatize athlete over 10-14 days,
2. Educate athletes and coaches, balance fluid intake w/ sweat and urine loss.
3. PPE are identified,
4. Monitor enviormental conditions and develp guidelines for altering px sessions.
5. Weigh high risk athletes before and after px
✔✔Dehydration - ✔✔1. Show thirst dry mouth headache
2. Dizzy.
a. Hydrate with a sports drink that contains carbohydrates and electrolytes.
✔✔Hydration - ✔✔1. Need 2.5 liters a day
a. Drink 17-20 oz 20 min before exercise.
b. Replace 7-10 oz every 10 to 20 minutes
✔✔Edema - ✔✔can occur in pulmonary edema, sys of high altitude can occur, tx is to
move athlete to lower alt and give oxygen
✔✔Sickle Cell - ✔✔1. African Americans
a. Train is when red blood cells and hemoglobin clump together,
b. Causes rbc destroded
c. Enlarged Spleen that can rupture
h. Sun
✔✔Sunscreens - ✔✔1. Individuals should wear at least 30 SPF
2. Apply 15 to 30 min before sun.
✔✔Lightning - ✔✔i. Have a EAP on hand.
ii. Choose area not a hill. Avoid
1. Large trees, flag poles or light polls
iii. Go into a ditch or ravine or valley.
iv. Flash bang
