Strength Training Basics

Stretching while moving is an example of _______________ stretching and is part of our warm up.

• static

• dynamic

• ballistic

• dance

The purpose of a spotter while lifting is

• to watch your partner lift.

• to follow the weighted bar just in case your partner can't complete the lift.

• to encourage your partner

• all of the above

Which of the following is NOT a safety rule

• Always lift with a partner

• Perform all exercises through the whole range of motion

• Keep a record of improvements and goals so you know what you should be lifting each session.

• Don't cheat, use only the muscles you are trying to improve.

• Leave the plates on the bars for the next lifter.

Which of these lifts would improve your upper body strength? Check all that apply

• Bench press

• Biceps curls

• Triceps extensions

• Squats

Which of these lifts/exercises would improve your core strength? Check all that apply

• Curl ups

• Flutter kicks

• Planks

• Shoulder extensions

Which of these lifts/exercises can help improve your lower body strength? check all that apply

• Bench press

• Dumbbell Dead lift

• Step lunges

• Kettle bell swings

• Biceps curls

The purpose of recording your daily workout is to show _________________

• Specificity

• Overload

• Progression

• Max out

A single lift is called a ___________________________, a group of these together are called __________________

• Repetition, sets

• Set, repetitions

• Max out, lifts

• lifts, max outs

When creating your program how many repetitions and sets should you plan to do for each exercise?

• 2 sets of 8-10

• 2 sets of 5

• 4 sets of 20

• 1 set of 20

You should ALWAYS wash your hands after lifting.

• True

• False