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WorksheetsCh. 9 and 10
Total questions: 40
Worksheet time: 30mins
Use of weight to improve general fitness, health, and appearance
weight lifting
weight training
body building
progressive resistance
A systematic program of exercises designed to increase an individual's ability to resist or exert force
weight lifting
resistance training
progressive resistance
bodybuilding
A competitive sport designed to build power and strength
bodybuilding
resistance training
weight lifitng
weight training
A competitive sport in which muscle size and shape are more important than strength
progressive training
resistance training
weight training
bodybuilding
The continued systematic increase of muscle workload by the addition of more weight or resistance
progressive resistance
resistance training
bodybuilidng
weight training
an exercise designed primarily to strengthen the shoulders
set
military press
exercise
lunge
A series of repetitive muscle contractions that build strength and endurance
rep
lung
set
exercise
repetition; on completion of an activity or exercise
rep
max
military press
exercise
An exercise designed to to strengthen the legs
tricep curls
chest press
plank
lunge
A group of consecutive reps for any exercise
exercise
set
rep
max
Involves using a training load of 80-95 % of a lifter's 1 RM
multiple sets
compound sets
negative reps
supersets
Are used by athletes primarily for performance enhancement
hypertrophy sets
compound sets
negative reps
supersets
Involve using a training load of 65-80 % of a lifter's 1 RM
compound sets
multiple hypertrophy sets
negative reps
multiple sets
Alternate exercises that train opposing muscles
compound sets
negative reps
multiple sets
supersets
Alternate exercises that train the same muscle group
negative rep
compound set
multiple set
supersets
The strongest person is always the fittest person
true
false
approximately 2/3 of the muscles in our body are cardiac muscle
true
false
Consistent training habits are not a factor associated with muscle strength
true
false
Free weights refers to the limited direction and movement capacity of equipment
true
false
A no-cost alternative to free weights is calisthenics
true
false
During standing lifts, you should place your feet no more than three inches apart.
true
false
When doing bench press, it is important to keep your feet off the floor
true
false
Most weight-training exercises are designed so that the grip used does not matter
true
false
The incline press is an exercise that is best done without a spotter
true
false
Working large muscles before small muscles is not allowed in circuit training
true
false
Resistance training leads to several benefits such as
increased size of muscle fiber
increased strength of muscles
increased strength and density of bones
all of the above
Relative muscle strength is defined as
a close relative that is strong
maximum force you are able to exert in relation to your body weight
amount of weight you can lift ten times in relative weight and gender
none of the above
Three different muscle categories are
dynamic, static, and skeletal
cardiac, smooth, and skeletal
abductor, adductor, and flexor
none of the above
Skeletal muscles work together to produce complementary actions known as
hyperplasia and hypertrophy
dumbell and barbell
contraction and extension
fast-twitch and slow-twitch
A factor associated with muscle strength is
heredity
muscle size
nerve function
all of the above
Which of the following is NOT one of a spotter's main jobs?
helping the lifter keep the weight moving in a smooth, steady motion
observing and pointing out any improper techniques being used by the lifter
reminding the lifter to hold his or her breath will lifting
providing motivation
In weight training, the overhand grip
involves grasping the bar with the palms facing upward
involves grasping the bar with the palms facing downwards
involves grasping the bar with on palm facing down and one palm facing up
should never be used
Circuit training
involves rotating from one exercise to another in a particular sequence
can include training large muscle groups before small muscle groups
can include alternating upper-body exercises with lower-body exercises
all of the above
Performing less press then leg curls
puts dangerous stress on the quadriceps which can cause injury
is an example of alternating a push exercise with a pull exercise
is an example of training a large muscle group before a small muscle group
should never be done
One Rep Maximum
is the maximum weight that any lifter should use for the first rep of a workout
is a measure of a lifter's absolute maximum strength for any given exercise
refers to the rule that one rep is the most a lifter should do in the final set of a workout
is a total combined weight that someone can lift during on rep of the bench press, squat, and military press
In weight training, the six major body areas are
the trapezius, deltoids, biceps, gluts, hamstrings, and quadriceps
the upper legs, lower legs, back, upper arms, lower arms
the arms, shoulders, back, chest, abs, and legs
the flexors, the extensors, external obliques, spinal erectors, small muscle groups, and large muscle groups
Pyramid training
involves sprinting up a flight of stairs
is best suited for larger muscle groups
always works the legs first, then abdominals, chest, and shoulders
calls for doing more reps with lighter weight for each successive set
All of the following are examples of superset exercise combinations EXCEPT
military press and squats for shoulders and quadriceps
squats and leg curls for quadriceps and hamstrings
biceps and triceps for arms
bench press and seated row for chest and back
Hypertrophy is
an increase in number of muscle fibers
a specific structure in the muscle
the pathway that delivers messages from the brain to other body parts
the thickening of existing muscle fibers
In setting goals for your resistance-training program, you should
set reasonable goals
establish both short and long term goals
keep written records
all of the above
