Weight Training Final

Question 1

Deltoid

Answer 1

Shoulder flexion and abduction

Question 2

Pectoralis major

Answer 2

Arm adduction and flexion

Question 3

Triceps

Answer 3

Elbow extension

Question 4

Biceps

Answer 4

Elbow flexion

Question 5

Latissimus dorsi

Answer 5

Arm extension and adduction

Question 6

Trapezius

Answer 6

Elevates, adducts, and depresses shoulder

Question 7

Gluteus maximus

Answer 7

Hip extension

Question 8

Hamstrings

Answer 8

Hip extension and knee flexion

Question 9

Quadriceps

Answer 9

Knee extension and hip flexion

Question 10

Gastrocnemius and soleus

Answer 10

Plantar flexion

Question 11

Military Press/Shoulder Press

Answer 11

Deltoids and triceps
Barbell or Dumbbell 
Seated or standing

Question 12

Shrugs

Answer 12

Trapezius

Barbell or Dumbbell

Question 13

Lateral Shoulder Raise and Front Shoulder Raise

Answer 13

Deltoids and trapezius

Question 14

Bench Press (Decline, Flat, Incline)

Answer 14

Pectoralis major, deltoids, triceps
Barbell or Dumbbell 
Five Points of Contact: Both feet, Hips, Upper Back, Head

Question 15

Chest Fly

Answer 15

Pectoralis major and deltoids

Machine or dumbbells

Question 16

Pull-ups or Lat-pulldown

Answer 16

Latissimus dorsi, trapezius, and biceps
Do not swing your body in order to gain momentum on the “up phase.”
Lat-Pulldown is very similar in muscles used and action of exercise; difference is weight moves instead of the body.

Question 17

Back Rows

Answer 17

Latissimus dorsi, trapezius, and biceps
Machine, cable, barbell, or dumbbell
Squeeze shoulder blades (scapulas) together!

Question 18

Triceps extension

Answer 18

Triceps 

Cable, machine, barbell, dumbbell

Question 19

Biceps curls

Answer 19

Biceps 

Cable, machine, barbell, dumbbell

Question 20

Squats (Body weight, barbell, kettle bell)

Answer 20

Quadriceps, gluteus maximus, and hamstrings

Question 21

Leg Press

Answer 21

Quadriceps, gluteus maximus, and hamstrings

Question 22

Lunges

Answer 22

Quadriceps, gluteus maximus, and hamstrings

Question 23

Step-ups

Answer 23

Quadriceps, gluteus maximus, and hamstrings

Question 24

Deadlift

Answer 24

Quadriceps, gluteus maximus, and hamstrings

Question 25

Leg curls

Answer 25

Hamstrings

Question 26

Lex extension

Answer 26

Quadriceps

Question 27

Glut kick backs

Answer 27

Gluteus maximus

Question 28

Calf Raises

Answer 28

Gastrocnemius and soleus

Question 29

Weight Machine disadvantages:

Answer 29

More machines needed to hit all major muscles in the body
More expensive
Not as easy to have at home compared to free weights

Question 30

Free weight disadvantages:

Answer 30

Not as easy to use for those new to weight training
Easier to do improper technique with
Risk of injury is higher

Question 31

Overload - Muscles must be forced to work ____ than normal to ____ muscular benefits. Therefore, one needs to gradually _____ the amount of physical stress placed on the body in order to continually ______ adaptations.

Answer 31

harder/gain/increase/stimulate

Question 32

Progression - Once muscles ____ to a given workload, it is __ ____ an overload. The workload must be _____ ______ as the muscle adapts to each new demand.

Answer 32

adapt/no longer/progressively increased

Question 33

Concentric contraction

Answer 33

The phase of muscle movement when the muscle is producing a force while shortening.

Question 34

Eccentric contraction

Answer 34

The phase of muscle movement when the muscle is lengthening while producing a force.

Question 35

_____ during the eccentric phase; ____ during the concentric phase

Answer 35

Inhale/exhale

Question 36

Isometric exercises

Answer 36

those in which the exercising muscle or limb does not move. There is a constant contraction of the muscle with no joint movement. Example: Wall sits and planks

Question 37

Isotonic exercises

Answer 37

typically referred to lifts performed in the weight room. This type of training involves an exercise movement using a constant load no matter what movement or speed you are using during the exercise. Pushing and Pulling

Question 38

Isokinetic exercises

Answer 38

the speed of the movement is held constant throughout the entire exercise. Basically done in research and rehab.

Question 39

Strength

Answer 39

the maximum force that your muscle can generate at a particular speed. How strong one is is not so much dependent on how fast someone can move a set amount of weight.

Question 40

Power

Answer 40

the amount of force applied to move an object divided by the time it takes to move the object.
The quicker the objected is moved or the greater the force applied, the greater the power.
Big picture: How fast are you strong?

Question 41

Hypertrophy

Answer 41

the increase in muscle size .

It may take as long as six weeks before you notice difference in muscle size and improvements in strength.

Question 42

Muscular endurance

Answer 42

the ability of a muscle or group of muscles to repeatedly exert force against resistance
Performing multiple repetitions of an exercise is a form of muscularendurance, as is running or swimming.
Light loads at high repetitions with limited rest can aid in many endurance sports.

Question 43

The smallest contractile unit in the muscle is classed a

Answer 43

sarcomere

Question 44

sarcomere is made up of many different proteins with the two mains ones being ____ and ____, which produce contractions of the muscle.

Answer 44

myosin(thick)/actin (thin)

Question 45

Immediate

Answer 45

•Already stored ATP and creatinephosphate to make ATP•Anaerobic

Question 46

Glycolysis

Answer 46

• Carbohydrates
  * Glucose•Glycogen
• Anaerobic

Question 47

Oxidative

Answer 47

•Fats or carbohydrates•Aerobic

Question 48

How does nutrient timing help?

Answer 48

Increase your work capability and performanceDelay fatigueAccelerate recoveryBoost immunityAugment training adaptationsImprove body composition

Question 49

Carbohydrates->

Answer 49

Glycogen Synthesis

Question 50

Protein->

Answer 50

Protein Synthesis

Question 51

GLYCOGEN SYNTHESIS

Answer 51

Glycogen is stored carbohydrate
Glycogen breakdown increases with increasing exercise intensity
Glycogen is branched chains of glucose stored in skeletal muscle and the liver.

Question 52

WHY PROTEIN?

Answer 52

Post-exercise recovery
Repair and rebuild skeletal muscle and other tissues
Research has found that high protein diets tend to have greater weight loss and positive lean mass outcomes compared to lower protein diets.

Question 53

Whey protein

Answer 53

Rapidly digestedWater soluble

Question 54

Casein

Answer 54

Digested slowlyWater insolubleCoagulates in the gut