SR12 Participate in Conditioning

A friend of yours wants to improve their upper body strength. They are specifically keen to gain muscle mass in their arms. How might they achieve their fitness goal?

• They could engage with a Personal Dietician who works at their local health food store and can set them up with a program of e-Sports and diet.

• They could undertake a volunteer role at their local cricket club and learn how to spin bowl.

• They could engage with a Personal Trainer who works at their local gym and can set them up with a strength and conditioning program.

• They could engage with a friend who works at their local pool and can set them up with a water aerobics program.

f you were training in a gym facility and using a set of free weights, what would a standard policy or procedure be for the use of the weights after you've finished with them? (Select one)

• Wait for another patron to want them and hand them over straight awa

• Put your weights on the floor so that they are easy for the next person to pick up.

• Only use free wights in front of the mirror so that you can see that you are lifting with the correct technique.

• Re-rack/put your weights away; don't leave them lying around where somebody could get injured.

Which are types of energy systems. (Select three).

• Phosphagen system

• Phosphorus system

• Glycolysis system

• Aerobatic system

• Aerobic system

You want to improve your vertical jump height. Which main muscle groups are used and, therefore, should be trained?

• Shoulders, neck, core, upper arms

• Core, chest, back, forearms

• Chest, neck, shoulders, back

• Lower legs, upper legs, core, gluteal muscles

What are three (3) common fitness tests used to measure fitness level?.

• Local Muscle Endurance Test

• Local Muscle Endurance Test Power Anaerobic Endurance Test

• Flexibility Time Management Test

• Speed Fitness Test

• Anaerobic Fitness Test

Which of the following are symptoms of overtraining? (Select four)

• Feeling genuinely well.

• Disturbed sleep patterns

• Stress and Fatigue

• Poor performance

• Increase in injuries

Identify three (3) things you can do to recover from overtraining? (Select three)

• Get enough sleep

• Start training at a different location

• Take a break from training

• Eat healthy foods

What are the different variables that a strength and conditioning specialist may suggest in designing your program? (Select four)

• Frequency and quantity of sessions

• Dietary and energy requirements

• Type of conditioning required

• What clothing material to wear while exercising

• Venue and equipment

Consider an athlete like Samantha Kerr, who plays for the Australian Women's Soccer (Football) team; which of the following fitness components are most relevant to her? (Select three)

• Flexibility

• Dietary

• Agility

• Stability

What are three (3) strength and conditioning techniques you could use to improve your level of fitness (Select three)

• Resistance training

• Stress test

• Anaerobic conditioning

• Core stability