NEW
Font size
WorksheetsAthletic Fitness Final
Total questions: 58
Worksheet time: 29mins
The number of times you perform each movement of a weight training exercise is called a
Set
Repetition
circuit
pyramid
Which of these training programs is designed to stimulate glycogen storage capacity?
Circuit Training
Pyramid Training
Super Sets
Slow Reps
Low Weight/High Reps
What is a set?
A group of push ups
Any two exercises done together
Another name for the bench/squat rack
A group of reps
The individual who watches over a lifter to assist with the lift when needed, is called the:
Supevisor
Teacher
Spotter
Trainer
The chest muscle is also known as the:
Pectide Muscle
Pectoral Muscle
Deltoid Muscle
Dectoral Muscle
Which statement is true about weightlifting?
Using slow controlled movements with proper technique can help to reduce the risk of injury
It is important to train the same muscle part everyday, without a rest, in order to become fit
Proper form is not important if you use heavy weight
You reduce your risk of injury when you lower and raise the weights very quickly
What is the opposing muscle to the biceps?
Deltoids
Obliques
Quadriceps
Triceps
If you find it difficult to control the speed of a resistance movement, then you probably
need to allow more time in between sessions for your muscles to repair
need a spotter to help you control the movement better
should increase the weight
are trying to lift too much weight
Clips are used to
help you maintain a proper grip during weight lifting
keep your hair out of your face during weight training sessions
spot weight lifters as they increase the amount of weight
secure weights to barbells
Weight lifting sessions should always begin with warm-up exercises
True
False
The number of times that you perform an exercise without resting is called reps
True
False
For a general weight lifting program, you should perform one set of each exercise
True
False
The greater the amount of resistance
the more time your muscles need to recover
the more time you need to rest in between reps
the less recovery time needed
the less time you need to recover in between sets
Which of these training programs is designed to primarily increase muscle mass
Slow Repetitions
Super Sets
Pyramid Training
Circuit Training
Low Weight/ High Reps
Which of these training programs is designed to primarily increase muscular endurance(training)
Pyramid training
slow repetitions
circuit training
super sets
Low-weight /High Reps
Which of these training programs is designed to maintain constant tension on muscles?
Low-weight/High Reps
Slow repetitions
Circuit Training
Pyramid Training
Super Sets
Which of these training programs is designed to work all muscle groups
pyramid training
low weight/ high reps
slow repetitions
super sets
circuit training
Which of these training programs is designed to use 8-15 stations utilizing all major muscle groups
super sets
slow repetitions
circuit training
Low weight/ High Reps
Pyramid Training
Which of these training programs is designed to use low intensity weight with a slow count and a duration of 4-5 reps?
pyramid training
circuit training
slow repetitions
super sets
Low weight/ High Reps
Which of these training programs is designed to use 50-60% of your 1RM?
Pyramid Training
Super Sets
Slow Repetitions
Low weight/High Reps
Circuit Training
Which of these training programs is designed to progressively lift more weight and perform fewer reps?
Low-weight/High reps
Super sets
circuit training
slow repetitions
Pyramid training
Which of these training programs is designed to use one long continuous set
Pyramid Training
Super Set
Low-weight/high rep
Slow Repetitions
Circuit Training
Which is not a benefit of weight training?
Controls blood pressure
Reduces body fat
Increases coordination
Improve posture
Increases muscle strength
Which is not a benefit of weight training?
Improves physical appearance
Increases bone density
Prevents injury from normal activities
Raises metabolism
Improves physical awareness
Which is not a safety rule for the weight room?
Absolutely NO HORSEPLAY
Make sure area is clean of equipment BEFORE you lift
Collars are used for heavy weights only
SPOT CAREFULLY!!!! Concentrate on the lifter
Never interfere with a lifter
Which is not a safety rule for the weightroom?
Return weights to racks when finished
Warm up before lifting
Only need a spotter for HEAVY Weights
Make eye contact with those around you before you lift
make sure the collars are snug
A core lift exercises several major muscle groups?
True
False
An auxillary lift exercises the major muscle of the body?
True
False
While performing squats you should never go below parallel?
True
False
Full ROM is always the best way to perform squats?
True
False
If you have a knee injury and cannot perform squats, than an alternative would be leg extensions and leg curls
True
Flase
A repetition is a group 3-4 sets
True
False
DOMS stands for Direct Onset Muscle Soreness
True
False
A low weight/high rep workout consists of an increase in weight and decrese in reps
True
False
Latic acid production is greatly increased in pyramid training
True
False
The standard 7ft Olympic bar weighs how much?
45lbs
40lbs
55lbs
25lbs
35lbs
Which is not a benefit of a warm-up
Increase heart rate
Increase in muscular strength
Increase in range of motion
Increase in muscle core temperature
Warms up muscles, tendons, and ligaments
Where are the quadriceps femoris located on the body?
Upper Leg
Lower Leg
Stomach
Arms
Shoulders
Where are the gastrocnemius located on the body
Arms
Shoulder
Chest
Lower Leg
Upper Leg
Where are the triceps brachii located on the body?
Lower Leg
Chest
Shoulders
Arms
Upper leg
Where is the rectus abdominis located on the body?
Upper leg
arms
lower leg
shoulders
stomach
Which exercise buulds muscle in the quadriceps demoris, gluteus maximus, bicep demoris, and gastrocnemius?
RDL's
Leg Curls
Calf Raises
Leg Extensions
Squats
If there is only one exercise you want to do for legs, then it should be Hang Cleans
True
False
The basic stance for the squat is feet shoulder width apart?
True
False
Which is not a key point to remember when executing the bench press?
Avoid arching of the back as much as possible
Keep a controlled motion and avoid jerky movements
for heavy weights use a spotter
remember to hold your breath while you exert
You can use either a machine or free weights to perform a chest press?
True
False
For bench press your hands are positioned in a narrow grip, which targets the outer chest
True
False
Keeping one foot on the floor during bench press gives you better balance during the lift
True
False
Any exercise done incorrectly can lead to injury?
True
False
Studies have shown that there is NO danger to the patellofemoral joint when you go beyond knee depth in the squat
True
False
Squats are ____________ ____________ exercise that use more muscles than most people know
Multi-joint
Super hard
uni-lateral lifting
bi-lateral lifting
During a sprint, your arms should be relaxed and at approximately what degree of flexion?
110 degrees
80 degrees
100 degrees
90 degrees
70 degrees
During a sprint, your entire body should lean slightly, in what direction
Forward
Backward
Slightly to your strong leg side
you shouldn't lean at all. Your body should be straight.
During a sprint, what part of the foot should you make contact with the ground.
Toes
Balls of the feet
Entire foot as you make contact
Heels
During a sprint, what happens if your stride length is too great and your foot lands in front of your center of gravity?
This is the most efficient way to run long distances
This will make you run at your optimal speed
This is how you run faster
This will cause you to slow down
During a sprint, if you are understriding, this means your stride length is too short and your stride frequency will be high and you won't cover much ground.
True
False
If you have back problems or are concerned about lower back pressure, what alternative exercise to squats could you perform to build and tone muscles in your legs?
Power Clean
Leg Extension
Deadlift
Leg Press
Bench Press can be performed with a barbell or dumbbell
True
False
