Exam

Question 1

benefits of weight routines

Answer 1

increases strength 
prevent injuries 
help control weight
improve sport performance 
improves appearance 
strengthens bones

Question 2

what is a repetition?

Answer 2

up and down movement

should take 2 to 3 seconds to raise pause than 2-3 seconds to lower

Question 3

what is a set?

Answer 3

series of consecutive repetitions

Question 4

what weight is an Olympic bar?

Answer 4

45 pounds

Question 5

what is the weight of a standard bar?

Answer 5

20 pounds

Question 6

why are mirrors helpful?

Answer 6

to watch your form

Question 7

what are weight plates?

Answer 7

they are weights added on to bars

Question 8

are the three types of cable machine handles?

Answer 8

horseshoe handle V-shape and rope

Question 9

what does lifting free weights improve?

Answer 9

it improves coordination by improving the neuromuscular pathways that connect your muscles to the central nervous system

Question 10

what do free weights allow?

Answer 10

they allow you to preform 1 exercise at a time, works several muscle groups and improves balance and coordination

Question 11

what are a few benefits of weight machines?

Answer 11

they are easy to use, safe, isolate muscles, maintain form, less time

Question 12

Isometric

Answer 12

muscular contractions against a load which is fixed or immoveable or simply too much to overcome

pressing hands together

Question 13

isotonic

Answer 13

A contraction in which the tension remains constant as the muscle shortens or lengthens

bicep curls

Question 14

isokinetic

Answer 14

it permits maximum muscle contraction throughout the full range of joint movement

will often see it referred to as accommodating resistance exercise

Question 15

how do we get stronger?

Answer 15

resistance (adding more weight)
number of repetitions 
number of sets 
intensity 
proper rest and nutrition

Question 16

what does a warm-up consist of?

how does it benefit you?

Answer 16

5 to 10 minutes of cardiovascular exercise

it increases blood flow to your muscles making them more flexible to avoid injury

Question 17

what does a cool down consist of? How does it benefit you?

Answer 17

five minutes of light cardiovascular exercise and stretching

gets rid of the lactic acid in your muscles prevent soreness and helps release tension

Question 18

how often should you work out and what is the problem with waiting too long?

Answer 18

you should work out 3 to 4 days a week

and if you wait too long you may risk losing gains you previously made

Question 19

what is proper breathing technique?

Answer 19

inhale during the negative and exhale during the positive

Question 20

design your routine to work your large muscle groups first and then work smaller muscles

Answer 20

this aids in warming up your smaller muscles and allowing you to lift heavier weights

Question 21

what are the muscles in your lower body?

Answer 21

quadriceps, hamstrings, inner thighs, buttocks, hip flexors, outer hips, calves, shins

Question 22

what are the muscles in your upper body?

Answer 22

chest, upper and middle back, shoulders, biceps and triceps, forearms

Question 23

what are muscles in your middle body or core?

Answer 23

abdominals and lower back

Question 24

what is the system all novice lifters should work on?

Answer 24

simple sets

three sets of 8 to 12 reps with the weight of 65% of maximum

Question 25

what is the pyramid system?

Who uses this system?

Answer 25

load is increased and repetitions are reduced

experience lifters who have an established good technique
use sparingly

Question 26

what is a super set?

Answer 26

in order to further fatigue muscle an isolation movement is followed immediately by a basic movement

example fly’s followed by benchpress

Question 27

does using a negative entail?

Answer 27

using the weight that is above your max and only performing the negative

the weight is moving with gravity

Question 28

what is a super slow rep?

what does it help with?

Answer 28

four seconds left, for second return

helps prevent injury to joints and results in faster strength gains

Question 29

what are drop sets?

Answer 29

doing a set to failure then spotters remove weight and do a few more reps to failure

starting heavy, reducing weight while increasing reps

Question 30

what is circuit training?

Answer 30

doing a set than rotating to another exercise etc.

Question 31

what are split routines?

Answer 31

dividing your body into different parts example upper and lower
and only exercising one part or group of muscles each workout

Question 32

what is recommended if your goal is to tone?

Answer 32

high reps, lower weight, moderate rest

Question 33

what is recommended if you would like to muscle gain?

Answer 33

Low reps, higher weight, more rest

Question 34

it is recommended if you would like to increase endurance?

Answer 34

high reps, circuit training, less rest

Question 35

what is recommended in power training?

Answer 35

plyometrics, explosive positives and slow negatives

Question 36

is the recommended recovery time?

Answer 36

48 hours for each muscle group

Question 37

what is DOMS?

Answer 37

delayed onset of muscle soreness about 24 to 48 hours after you work out

they are microscopic tears that occur in the muscles when they’re excerted which allow muscles to regenerate and grow larger and stronger

Question 38

what is important for safety?

Answer 38

spotter, use collars, proper form, use legs to pick up weights, keep weight room tidy, track progress