Unit 1 Study Guide (Strength)

Front

All of the following are components of an effective warm-up EXCEPT: Increase body temperature, heart rate, and mobility; Try to incorporate movements in all 3 planes of motion; Mimic exercises that will be performed later (warm up specific muscle groups if necessary); Static Stretching

Back

Static Stretching

Front

The responsibility of a spotter is...

Back

Provide encouragement/motivation, Make sure the weight on each side of the barbell is equal, Assess form and give feedback to the lifter if necessary.

Front

When stripping weights off a barbell that is on the rack, the SAFEST way to strip the weight is to gradually unrack the bar.

Back

True

Front

Safety bars should be placed so that they are 2” or so below where the bar sits when you’re at the bottom of a squat. That way if you can’t get up, you just dip down a little lower and can get out of trouble. True or False?

Back

True

Front

Reasons for rest time:

Back

Adequate rest between sets helps to maintain a high level of force production for the next set, allows the muscles to recover enough to produce a comparable amount of force for the next set, and helps structure a workout total amount of time to be completed.

Front

What is your heart rate?

Back

The number of times each minute that your heart beats, which is normally between 60 and 100 times per minute for adults.

Front

What is your pulse?

Back

The way you can feel each time your heart beats.

Front

What is your resting heart rate (RHR)?

Back

The number of times your heart beats per minute when you are at rest — such as when you are relaxed, sitting or lying down.

Front

What is your maximum heart rate (MHR)?

Back

The highest number of beats your heart can pump per minute when it's under high stress (physical or otherwise)

Front

What is your target heart rate (THR)?

Back

It is defined as the minimum number of heartbeats in a given amount of time in order to reach the optimal level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness.