Final Exam Study Guide (Strength)

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

The responsibility of a spotter is...

• 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

• All of the above

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

• True

• False

Safety bars should place 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

• False

Types of Training

Match the correct training method with the appropriate definition. 

• Endurance training

• This type of training reduces body fat and increases lean body mass while increasing energy levels/stamina, and metabolism to help maintain weight.

• Hypertrophy training

• This type of training is designed specifically to increase strength, build muscle and improve durability with load-bearing activity.

• Strength Training

• This type of training will build muscle mass, burn fat and build strength as well.

Reasons for rest time:

• 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.

• Helps structure a workout total amount of time to be completed.

• All of the above.

Match each type of training with the correct number of sets or reps 

a

b

c

d

e

6-12 Reps

2-4 Sets

3-5 Sets

2-6 Reps

12-15+ Reps

Match the correct muscle with the corresponding number. Each muscle will only be used once.

b

c

d

e

a

Obliques

Pectoralis Major

Hip Flexor

Bicep

Abdominals

Match the correct muscle with the corresponding number. Each muscle will only be used once.

a

b

c

d

Quadriceps

Latissimus Dorsi

Hip Adductor

Deltoid (front and rear)

Match the correct muscle with the corresponding number. Each muscle will only be used once.

a

b

c

d

Trapezius

Triceps

Gluteus Maximus

Hamstring