First 1/2

Question 0

Which hand grip would be used in biceps curls?

Answer 0

Supinated grip

Question 1

What hand grip would be used in lat pull downs?

Answer 1

Probated grip

Question 2

What hand trip would be used in hammer curls?

Answer 2

Neutral grip

Question 3

What hand grip would be used in bench press?

Answer 3

Hook grip

Question 4

Which hand grip would be used in dead lifts?

Answer 4

Alternate grip

Question 5

What are the five points of contact for bench or seated exercises?

Answer 5

Head
Shoulders
Butt
Right foot
Left foot

Question 6

What is valsalva maneuver?

Answer 6

It is when you hold your breath, which causes increased pressure in the abdomen which stabilizes the back.

Question 7

What are the positive functions of valsalva maneuver?

Answer 7

It is great for stabilizing the back.

Question 8

What are the negative functions of the valsalva maneuver?

Answer 8

This can be negative because there is a lot of pressure in the abdominal which is hard on the lungs and heart.

Question 9

What is the recommended breathing during repetitions.

Answer 9

Recommendation is to exhale during the sticking point or hard parts and inhale during less stressful parts.

Question 10

When is a weight belt needed?

Answer 10

Sound be used when performing exercises that place stress I the lower back. As well as during sets that involve near max repetition to maximal loads.

Question 11

What is the correct technique for lifting the bar off the ground?

Answer 11

Feet should be shoulder width apart. Keep the bar close to the body and the back flat during the upward pull. This helps avoid excessive strain on the lower back.

Question 12

Pharisees the proper spotting technique with overhead exercises?

Answer 12

Should be inside a power rack with cross bars in place.

Question 13

What is the technique for spotting over face exercises?

Answer 13

Grasp the bar with an alternate grip to help remove and rerack the bar. You should used a supinated grip for spotting.

Question 14

Know the difference between absolute and relative?

Answer 14

Absolute: 1 RM - looking at strength. This is where power lifters fit in.

Relative: fitness levels with body weight.

Question 15

What is the difference between power and strength?

Answer 15

Strength: the ability to exert force against a resistance at any given speed.

Power: the mathematical product of force and velocity at whatever speed.

Question 16

What is the difference between absolute and relative muscular endurance?

Answer 16

Absolute: doesn’t account for strength. You can either lift it or you can’t.

Relative: certain % of 1 RM. There are different loads for everyone.

Question 17

What are some ways to change overload for resistance training?

Answer 17

Increase resistance, sets, reps. Or decrease rest time.

Question 18

What is passive recovery and how does it affectnATP-P c training and glycolytic training?

Answer 18

Passive rest period is necessary for the replenishing process so AT p isn’t being used.

Question 19

What is active recovery and how does it affect ATP-PC training and glycolytic training.

Answer 19

Active recovery slows the depletion rate of PC. To rebuilt the. PC system you must use phosphate and creating plus energy. If ATP is being used for cellular function, can’t replenish PC system.

Question 20

What are the recommended load, relative volume, and rest period for strength?

Answer 20

Strength: 2-6 sets, < 6 reps, 2-5 minutes, 2-3 days/wk

Question 21

What are the recommended load, relative volume, and rest period for hypertrophy?

Answer 21

6-12 reps, 67-85% 1RM, 3-6 sets, 30-90 seconds rest, 2-3 days/wk

Question 22

What are the recommended load, relative volume, and rest period for power?

Answer 22

1-6 reps, >85% 1 RM, 3-6 sets, 2-5 mins rest

Question 23

What are the recommended load, relative volume, and rest period for endurance?

Answer 23

> 12 reps, < 67% 1RM, 2-3 sets, < 30 secs rest, 2-3 days/week

Question 24

Define isotonic:

Answer 24

Movements w/ constant external resistance.

Question 25

Define: isometrics

Answer 25

Tension in cross-bridges equals the resistance to shortening and the muscle length remains constant.

Question 26

Define isokinetic:

Answer 26

More ton at constant speed.

Question 27

Define concentric:

Answer 27

Total tension in all cross-bridges is sufficient to overcome any resistance to shortening,

Question 28

What is delayed onset muscle soreness?

Answer 28

Structural damage to the muscle cell associated with eccentric contraction.

Question 29

What reserve some factors of DOMS?

Answer 29

There is a stretch under lengthening condition. Stretch under tension. Isometric - a novel task.

Metabolic by products, creating soreness. 24-48 hours post exercise.

Question 30

What are some side effects of DOMS.

Answer 30

Side effects: decreased strength ROM, swelling (edema) pain.

Question 31

What is a core exercise?

Answer 31

A core exercise involves 2 or more primary muscle joints, at least one large muscle. i.e. Chest, shoulder, back, hip, thigh.