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WorksheetsStrength Training 101
Total questions: 23
Worksheet time: 27mins
The purpose of a spotter while lifting is
to watch your partner lift.
to follow the weighted bar just in case your partner can't complete the lift.
to encourage your partner
all of the above
Stretching while moving is an example of _______________ stretching and is part of our warm up.
static
dynamic
ballistic
dance
Which of the following is NOT a safety rule
Always lift with a partner
Perform all exercises through the whole range of motion
Keep a record of improvements and goals so you know what you should be lifting each session.
Don't cheat, use only the muscles you are trying to improve.
Leave the plates on the bars for the next lifter.
Which of these lifts would improve your upper body strength? Check all that apply
Bench press
Biceps curls
Triceps extensions
Squats
Which of these lifts/exercises would improve your core strength? Check all that apply
Curl ups
Flutter kicks
Planks
Shoulder extensions
Which of these lifts/exercises can help improve your lower body strength? check all that apply
Bench press
Dumbbell Dead lift
Step lunges
Kettle bell swings
Biceps curls
The purpose of recording your daily workout is to show _________________
Specificity
Overload
Progression
Max out
A single lift is called a ___________________________, a group of these together are called __________________
Repetition, sets
Set, repetitions
Max out, lifts
lifts, max outs
You should ALWAYS wash your hands after lifting.
True
False
This fitness principal is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises.
Hurry up
No rest
Superset
Burn out
This type of strength training that involves a series of high intensity workouts interspersed with rest or relief periods.
All out
Interval
Go then stop
On then off
The ability to bench press 1 time at a high weight is an example of:
Muscular Endurance
Muscular Strength
Aerobic Fitness
Flexibility
The ability for a muscle to work against a resistance for an extended period of time is
Muscular strength
Flexibility
Cardiovascular endurance
Muscular endurance
Explosive/elastic strength is very important for the following athletes:
100m sprinter
Marathon runner
High jumper
Rugby player
An individual who is training for maximum strength using weight training should use the following guidelines...
10+ reps, 50-70% of 1RM, W:R = 1:2, sets: 3-5
1-5 reps, 80-95% of 1RM, W:R = 1:3, sets: 3-6
6-10 reps, 70-85% RM, W:R = 1:2/3, sets: 4-6
What does EMOM stand for?
What does AMRAP stand for?
What does HIIT stand for?
Draw someone doing a PUSH UP with proper form
So far, my favorite part of Physical Pursuits has been . . .
Playing Badminton
Doing Workouts in the Basement
Learning more about Fitness
Fitness Testing
Stretching while staying in one position is called...
dynamic
dance
static
lame
If you want to bulk up, the amount of reps you're aiming for is . . .
Between 12-15
Between 8-10
Between 5-7
Lower than 5
If you want to tone, your reps should be between . . .
12-15
10-12
8-10
Lower than 8
