Squat assessment flashcards quiz

Front

When performing a squat using the bar, about how far should your feet be apart when setting up?

Back

Slightly wider than shoulder width apart

Front

What angle should your feet be pointing when starting a squat rep?

Back

Approximately 45 degrees with toes pointing outward

Front

Where should the bar be positioned when starting a squat rep?

Back

On the top of traps

Front

Approximately how far down should you lower your body when squatting?

Back

So that your quads are as close as possible to parallel to the floor/ground

Front

True or False. Your foot should be flat on the floor during the complete rep of the squat?

Back

True

Front

Where should you be looking when squatting? Straight ahead, at the ceiling, or diagonally down

Back

Diagonally down

Front

What is a safe approximate amount to add to the bar when squatting? 25%, Double, or 10%

Back

With lower-body exercises in which you're typically stronger, increase the load by about 10 percent. So, if you've been squatting 275 for 8 reps and can finally achieve 10 reps for two workouts in a row, your new top weight becomes 275 plus 27.5, or about 300-305

Front

Once the bar is lifted off the rack and placed on your shoulders, how many steps should you take backwards?

Back

3 small steps

Front

What is the 2 for 2 rule?

Back

The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row