Strength Training

Which of the following is not a benefit of strength training?

• Increased bone density

• Improved BMI

• Increase Flexibility

• Reduce Stress

Answer explanation

While strength training offers many benefits like increased bone density, improved BMI, and stress reduction, it does not primarily focus on increasing flexibility, which is more effectively achieved through stretching exercises.

What is the recommended "Frequency" you should train with strength training?

• 2-6x/per week

• provide a rest day before working the same muscle group

• Every other day if doing a full body workout

• All of the above

Answer explanation

The recommended frequency for strength training includes training 2-6 times per week, allowing rest days for the same muscle group, and doing full body workouts every other day. Therefore, 'All of the above' is correct.

"Intensity" is measured using __________, ___________ & ___________ when strength training.

• Repetitions, Sets & Weight

• Frequency, Time & Type

• Amount of Weight only

• Target Heart Rate

Answer explanation

"Intensity" in strength training is determined by Repetitions, Sets, and Weight. These factors collectively influence the overall effort and effectiveness of the workout, making this the correct choice.

Proper Breathing is important when you're lifting weights. Complete the following statement with the word inhale and exhale where it is appropriate. When performing a repetition, you should ___________during the positive portion of the movement and ______________during the negative portion of the movement.

• Inhale, Exhale

• Exhale, Inhale

• Whatever Feels comfortable

• All of the above

Answer explanation

When lifting weights, you should exhale during the positive portion (lifting) to engage your core and inhale during the negative portion (lowering) to prepare for the next lift. Thus, the correct completion is 'Exhale, Inhale'.

The ability of muscles, tendons and connective tissue to lengthen as a joint moves is...

• Static Stretch

• Dynamic Stretch

• Flexibility

• Passive Stretch

Answer explanation

Flexibility refers to the ability of muscles, tendons, and connective tissues to lengthen as joints move. It is essential for overall movement efficiency and injury prevention, distinguishing it from static or dynamic stretching.

A stretch that involves moving parts of your body to increase reach, speed of movement and/or flexibility. It is usually sport specific and useful as a warmup.

• Static Stretch

• Dyanmic Stretch

• Flexibility

• Passive Stretch

Answer explanation

Dynamic stretching involves moving parts of your body to enhance reach, speed, and flexibility, making it sport-specific and ideal for warming up. This distinguishes it from static, passive, or general flexibility stretches.

A stretch that involves holding a position to the farthest point and holding it there is a

• Static Stretch

• Dynamic Stretch

• Flexibility

• Passive Stretch

Answer explanation

A static stretch involves holding a position at the farthest point without movement, making it the correct choice. Dynamic stretches involve movement, while passive stretches require assistance, and flexibility refers to the overall range of motion.

It is recommended to stretch after you workout with weights to

• Maintain/improve flexibility

• Reduce muscle soreness

• Reduce risk of injury

• All of the above

Answer explanation

Stretching after a weight workout helps maintain or improve flexibility, reduces muscle soreness, and lowers the risk of injury. Therefore, the correct answer is 'All of the above'.

It is important to vary your workout routine to avoid plateaus. What workout routine uses sets with different repetitions and weights in each set.

• Pyramids

• Forward Pyramids

• Reverse Pyramids

• All of the above

Answer explanation

All the listed workout routines—Pyramids, Forward Pyramids, and Reverse Pyramids—utilize varying repetitions in each set, making 'All of the above' the correct choice for avoiding plateaus.

It is recommended you vary your workout routine to overload the muscles differently to make gains. What is the name of the routine where you do two different exercises back to back for the same muscle without any rest?

• Single Set Routine

• Multiple Set Routine

• Superset Routine

• Pyramid Routines

Answer explanation

The routine where you perform two different exercises back to back for the same muscle without rest is called a Superset Routine. This method helps to overload the muscles effectively, promoting gains.