Weight Lifting Technique Assessment

During a professional sports training session, athletes are focusing on improving their performance. The coach asks: which muscle group is mainly worked out when performing the classic bench press exercise?

• Quadriceps

• Pectorals (chest)

• Hamstrings

• Calves

During a professional basketball team's strength training session, the athletes are preparing to perform dumbbell (DB) curls as part of their routine. What is the correct starting position for a DB curl?

• Arms fully extended at your sides, palms facing forward

• Arms bent at 90 degrees, palms facing backward

• Arms overhead, palms facing each other

• Arms crossed over your chest

Aria, Harper, and Jackson are training for their first professional powerlifting competition and are about to attempt deadlifts in front of judges. Which of the following is a key safety tip they should remember?

• Rounding your back

• Keeping the bar close to your body

• Lifting with your arms only

• Standing on your toes

During a professional basketball training session, players are competing in a squat challenge to improve their strength and performance on the court. To ensure optimal knee safety and alignment during their squats, which cue should the athletes follow?

• Letting your knees cave inward

• Pushing your knees out in line with your toes

• Keeping your knees locked

• Pointing your knees straight ahead regardless of foot position

During a professional basketball training session, Michael and Anika are performing overhead extensions as part of their strength routine. Which of the following is a common mistake they should avoid?

• Keeping elbows close to your head

• Arching your lower back excessively

• Using a full range of motion

• Engaging your core

During a professional sports training session, Priya and Mia are competing to see who can demonstrate the best squat technique. If they want to improve their squat form like elite athletes, which adjustment should they focus on?

• Lowering only halfway down

• Keeping their heels flat on the ground

• Looking straight down at their feet

• Placing their feet very close together

During a professional powerlifting competition, athletes like Sophia, Grace, and Jackson are aiming for the perfect bench press to impress the judges and secure a top spot. To ensure their bar path meets professional standards, how should they make sure the bar path is just right during the bench press?

• Lower the bar to your neck

• Lower the bar to your mid-chest and press upward in a straight line

• Move the bar in a circular motion

• Press the bar away from your body at an angle

Charlotte, Aria, and Lily are training as professional athletes and are learning how to deadlift as part of their strength conditioning program. Which strategy should they use to help prevent injury during their workout?

• Using momentum to lift the bar quickly

• Engaging your core and maintaining a neutral spine

• Bouncing the bar off the ground

• Looking straight up at the ceiling

During a professional sports training session, an athlete is performing DB curls as part of their strength routine, but their coach notices the athlete's elbows keep flaring out to the sides. What could happen if the athlete continues this habit, and what should be done to correct it?

• It can strain the shoulders; keep elbows close to the torso throughout the movement

• It increases bicep activation; continue flaring elbows

• It helps with grip strength; flare elbows more

• It has no effect; ignore elbow position

During a professional basketball training session, you notice your teammate Daniel arching his back like a gymnast while performing an overhead extension drill. What friendly advice would you give Daniel to help him execute the move safely and effectively?

• Suggest he use heavier weights to stabilize his back

• Recommend engaging his core and using a lighter weight to maintain proper posture

• Tell him to lean further back for a better stretch

• Advise him to perform the exercise seated only