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Strength & Conditioning Practice Exam

Total questions: 50

Worksheet time: 2mins

Name
Class
Date
1.

Six to ten strength exercises completed as a circuit

a)

Strength Training

b)

Circuit Training

c)

Isokinetic

d)

Flexibility

2.

Movement of the joint during muscle contraction (e.g. weight training with dumbbells and barbells)

a)

Dynamic Exercise

b)

Isometric Exercise

c)

Flexibility

d)

Isokinetic Exercise

3.

Machines control the speed of contraction within the range of motion

a)

Isometric Exercise

b)

Flexibility

c)

Isokinetic Exercise

d)

Dynamic Exercise

4.

Muscles contract, but there is no motion in the affected joints

a)

Isometric Exercise

b)

Isokinetic Exercise

c)

Dynamic Exercise

d)

Flexibilty

5.

Muscles must be_______________ to improve strength

a)

Overload

b)

Specificity

c)

Reversibility

d)

Hypertrophies

6.

Muscles disuse leads to a decrease in strength and muscle mass

a)

Flexibility

b)

Reversibility

c)

Specificity

d)

Overload

7.

Muscle is worked less than normal and becomes smaller

a)

atrophies

b)

hypertrophies

c)

flexibility

d)

progressive resistance training

8.

When lifting, you should always ...

a)

Have someone watching you

b)

Have a spotter

c)

Talking to someone across the room

d)

Be listening to music

9.

Which of the following is not a benefit of aerobic exercise?

a)

Anxiety

b)

Higher energy level

c)

Increase in blood supply to the heart and muscles

d)

Increase in your body's use of oxygen

10.

After you have been following a fitness plan that you designed, how long, on average, should it take to see a difference in the health-related components?

a)

6 months

b)

3 months

c)

6 weeks

d)

2 weeks

11.

To avoid injury when weight training, there are three things the lifter should do: have a spotter, always stretch after every workout, and stay well ________.

a)

Hydrated

b)

Focused

c)

Fatigued

d)

Coordinated

12.

Why is it important to warm up before any vigorous physical activity?

a)

Enlarge muscles

b)

Improve skills

c)

Strengthen muscles

d)

Reduce the chance of injury

13.

How frequently should the vigorous physical activity be done to improve cardiovascular fitness?

a)

5-6 times

b)

4-5 times a week

c)

3-5 times a week

d)

2-3 times a week

14.

Rocio has been walking on the track doing moderate to vigorous aerobic activity with a pace of 4 to 5 miles per hour. Which activity is Rocio doing?

a)

Brisk walking

b)

Power walking

c)

Race walking

d)

Water walking

15.

In order to get the most benefits from exercise with the least amount of risk, you should:

a)

Exercise at a high intensity, such as sprinting or running

b)

The intensity doesn't matter and has nothing to do with exercise.

c)

Exercise at low intensity

d)

Exercise moderately, such as brisk walking, swimming, or cycling.

16.

What is the #1 rule in the weight room?

a)

Get stronger

b)

Lift as much weight as possible

c)

Safety

d)

Waste time

17.

How much does an Olympic bar weigh?

a)

16 lbs

b)

20 lbs

c)

45 lbs

d)

100 lbs

18.

For safety, when benching, you should always have a ____

a)

Water

b)

Helmet

c)

Spotter

d)

Towel

19.

Inorganic substances that the body cannot manufacture on its own are called _____.

a)

minerals

b)

nutrients

c)

vitamins

d)

proteins

20.

Exercises that involve moving against a resisting object, such as a weight, a lever, a rubber cable, or a torsion bar

a)

Running

b)

Weight Training

c)

Cross Training

d)

Resistance Training

21.

Weighing 20% above the recommended weight is called ______.

a)

overweight

b)

anorexic

c)

obesity

d)

fat

22.

_____ is the ability to do daily activities without becoming overly tired.

a)

Being healthy

b)

Aerobics

c)

Being overweight

d)

Being physically fit

23.

What is the dietary goal for the amount of daily carbohydrate, protein and fat intake?

a)

55-60% carbohydrate, 10-15% protein, 30% fat

b)

80% carbohydrate, 15% protein, 5% fat

c)

25% carbohydrate, 60% protein, 15% fat

d)

You should only set a daily dietary protein goal and always avoid carbohydrates.

24.

Which of the following is an example of healthy fat?

a)

olive oil and vegetable oil

b)

fish

c)

nuts

d)

All of the above

25.

How can a trainer determine specificity?

a)

By running an extra 20 minutes

b)

By making the weight heavier

c)

By analyzing the movement of the joints

d)

By increasing the intensity of the exercise

26.

What is a long-term health issue associated with not getting enough exercise?

a)

Low heart rate

b)

Low blood sugar

c)

Increased HDL cholesterol

d)

Increased cardiovascular disease

27.

Which resource helps you monitor the number of steps you take each day in order to assess your physical fitness plan?

a)

Scale

b)

Heart-rate monitor

c)

Smartwatch

d)

BMI chart

28.

Which of the following can improve a person's cardiovascular fitness and body composition?

a)

jogging

b)

swimming

c)

running

d)

all of the above

29.

After consulting with her teacher, Susie wants to improve her muscular endurance during soccer games. Name an activity that Susie should include in her physical activity log.

a)

Practice her throw-ins

b)

Stretch every morning

c)

Do sit-ups once per week

d)

Jog three times per week

30.

The purpose of the initial fitness assessment, or pre-test, is:

a)

to compare students to each other

b)

to identify your strengths and weaknesses

c)

to provide you with a basis for setting realistic goals

d)

both B and C

31.

Which opportunity would help any student become physically active?

a)

Joining the yearbook staff

b)

Participating in band

c)

Running for student council

d)

Participating in PE or Dance classes

32.

What is NOT a component of health-related fitness?

a)

balance

b)

body composition

c)

flexibility

d)

cardiorespiratory endurance

33.

Health-related fitness describes:

a)

components of fitness that are important for good athletic performance

b)

qualities that are necessary for maintaining a healthy body

c)

The amount of time it takes for the heart to return to the resting state after an activity

d)

All of the above

34.

Anna is a 13-year-old girl who is looking to participate in moderate physical activity. Which activity and its target heart rate percentage should she choose?

a)

Dancing between 55-70% of her maximum heart rate

b)

Walking between 40-50% of her maximum heart rate

c)

Swimming between 85-95% of her maximum heart rate

d)

Bowling between 40-50% of her maximum heart rate

35.

Building your muscles will help you burn more___________ and maintain a healthy weight.

a)

Energy

b)

Food

c)

Calories

d)

None of the above

36.

What is the name of this lift?

a)

Bench Press

b)

Squat

c)

Front Squat

d)

Incline Bench Press

37.

What is the name of this exercise?

a)

Push-up

b)

Curl-up

c)

Air Squat

d)

Pull-up

38.

What is the name of this lift?

a)

Overhead Squat

b)

Front Squat

c)

Deadlift

d)

Lunge

39.

What is the name of this lift?

a)

Deadlift

b)

Lunge

c)

Squat

d)

Shoulder Press

40.

What is the name of this lift?

a)

Tricep Extension

b)

Chest Fly

c)

Bicep Curl

d)

Shoulder Raise

41.

What is the name of this lift?

a)

Shoulder Press

b)

Bicep Curl

c)

Chest Press

d)

Leg Extension

42.

What is the name of this lift?

a)

Hamstring Curl

b)

Step-up

c)

Deadlift

d)

Power Clean

43.

What is the name of this lift?

a)

Chest Fly

b)

Lateral Raise

c)

Bicep Curl

d)

DB Row

44.

What is the name of this lift?

a)

Lateral Raise

b)

Forward Raise

c)

Upright Row

d)

Shrug

45.

What is the name of this lift?

a)

Lunge

b)

Deadlift

c)

Tricep Extension

d)

Goblet Squat

46.

What is the name of this lift?

a)

Incline Bench Press

b)

Upright Row

c)

Forward Raise

d)

Bicep Curl

47.

When benching you should always have a spotter?

a)

True

b)

False

48.

What does the 'F' in FITT principles stand for?

a)

Fitness

b)

Fast

c)

Frequency

d)

Flex

49.

How much total weight includes the bar and a 25 lb plate on each side?

a)

105 lbs

b)

135 lbs

c)

65 lbs

d)

95 lbs

50.

Which of the following should you do before starting a lifting session?

a)

Eat a large meal

b)

Stretch and warm up

c)

Run for 30 minutes

d)

Nothing

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