WorksheetsWeight Training Rules and Syllabus Quiz
Total questions: 40
Worksheet time: 20mins
When you first enter the weight room ___________________ and quietly wait and listen for instructions.
just start working out
go around the white board and wait for instruction
This is not a __________ (it’s a privilege to be in here and to get better).
social hour
class
You must choose one of the lifting tracks to follow throughout the semester. You cannot switch lifting tracks as you see fit.
True
False
The "Strength and Power" lifting track involves
Lifting HEAVIER weights at FEWER sets and reps
Lifting HEAVIER weights at MORE sets and reps
The "Advanced Lifting" track involves
Lifting HEAVIER weights at FEWER sets and reps
Lifting HEAVIER weights at MORE sets and reps
Must have ______________ anytime you have weight on the bar
Clamps
Weights
All weight must be put back in ____________________ where it was found before class. (Same plate weights with same plate weights, rubber weights in order stacked nicely, dumbbells and barbells put back in order.)
the correct location
anywhere your heart desires
Before class is over, the teacher will do a walk through of the weight room to determine if all the weights are properly put back. After the teacher approves the class clean up, students may leave.
True
False
It is a privilege to be in the weight room. That means
respect and take care of the weight room and the equipment
stay on task
follow the assigned workout
if you don't honor that privilege, you will be asked to leave
ALL of the above
ANY WEIGHT left out will equal MINUTES OF burpees. So, a 5 lb weight left out = ______ for the whole class.
5 MINUTES OF burpees
5 TOTAL burpees
Be aware of everything that’s going on around you in here. This is for your safety.
True
False
At least 1 spotter is needed for bench press and squats.
True
False
Use _________ weights anytime the weight is going to hit the ground (deadlifts).
metal
rubber
Which of the following are NOT ALLOWED in the weight room
headphones/airpods
cell phones
sandals/slippers/crocs
none of these are allowed
If you have headphones/airpods and/or a cell phone in the weight room, you will receive an automatic ______ for your daily grade.
zero
warning
The following explains ___ we do 1-RM tests:
-Start by getting a good warm-up by lifting 10 reps of about 70% the weight you think your 1-RM might be; lifting with good form.
--Rest for a minute, add 5-10 lbs. or 5-10% weight, and do another 3-5 reps.
---Continue that process until you fail to complete the lift. The last weight you complete is your 1-RM.
how
why
1-RMs provide a baseline weight for you to know how much to lift when you start a resistance-training program.
True
False
The one-repetition maximum test (1-RM) is one of the most common measures used to find out the heaviest weight you can press just once.
True
False
Why do we do 1-RM tests?
Most lifting programs are designed around a lifting percentage of your maximum strength, so it’s important to know what that is so you can push yourself appropriately in the weight room.
There's no real reason
Select all of the following lifts we do 1-RMs for:
core lifts (back squat, bench press, deadlift, high pull/hang cleans/power cleans)
explosive lifts (push jerk, split jerk)
functional fitness lifts (these usually involve dumbbells or barbells)
In this class, we follow ______ periodization which means we progressively increase the intensity and correspondingly decrease the training volume during specific time periods. This model has a greater focus on developing general strength and requires longer training periods.
Non-Linear
Linear
In linear periodization, we will complete two semesters of lifting, including two cycles of a prep period, competitive period, and rest period. This is also known as
a macrocycle
a mesocycle
a microcycle
In linear periodization, we will complete one semester of lifting, including a prep period, competitive period, and rest period. This is also known as
a macrocycle
a mesocycle
a microcycle
In linear periodization, we will complete 6-8 weeks of lifting before 1RMs. It is a structural unit that makes up a mesocycle.
a macrocycle
a mesocycle
a microcycle
What is the purpose of core lifts?
to improve your large muscle groups’ overall strength
to improve your muscles’ functional fitness
to improve your core strength and to help reduce back injuries
to improve the speed and strength (a.k.a. - power) of sports-specific movements
What is the purpose of functional fitness lifts?
to improve your large muscle groups’ overall strength
to improve your muscles’ functional fitness
to improve your core strength and to help reduce back injuries
to improve the speed and strength (a.k.a. - power) of sports-specific movements
What is the purpose of abdominal exercises?
to improve your large muscle groups’ overall strength
to improve your muscles’ functional fitness
to improve your core strength and to help reduce back injuries
to improve the speed and strength (a.k.a. - power) of sports-specific movements
What is the purpose of plyo/explosive lifts?
to improve your large muscle groups’ overall strength
to improve your muscles’ functional fitness
to improve your core strength and to help reduce back injuries
to improve the speed and strength (a.k.a. - power) of sports-specific movements
The following describes which lifting focus?
High weight, low reps, high speed, 80%, 85%, 90% resistance, and 2-5 min. rest time
Maximal Strength and Power
Muscular Strength and Hypertrophy
Muscular Strength and Stabilization Endurance
The following describes which lifting focus?
Moderate/high weight, moderate reps, regular speed, 70-80% resistance, and 1-2 min. rest time
Maximal Strength and Power
Muscular Strength and Hypertrophy
Muscular Strength and Stabilization Endurance
The following describes which lifting focus?
Low/moderate weight, moderate reps, low speed, 50-70% resistance, and <1 min. rest time
Maximal Strength and Power
Muscular Strength and Hypertrophy
Muscular Strength and Stabilization Endurance
In order to graduate high school, you need
1.0 credits of physical education department classes
0.5 credits of physical education department classes
no credits of physical education department classes
If you earn more than 1.0 PE credits, these will transfer into elective credits.
True
False
We will lift weights on
Mondays-Thursdays and sometimes Fridays
Everyday
Fridays will focus on
Forearms and Abs
Fun
Either of these
The assessment category takes up 70% of your grade. In this class, this comes from
daily points
fitness testing, one repetition maxes (1RMs), and improvement in your 1RMs
The assignment category takes up 30% of your grade. In this class, this comes from
daily points
fitness testing, one repetition maxes (1RMs), and improvement in your 1RMs
All of the following absence reasons require you to come in before or after school to make up your daily participation points EXCEPT
Tardies that are 20 or more minutes long
Short-term illnesses
School-related absences or funerals
If you have an extended absence, where you are gone for longer than a week because of an excused absence, you will be required to do a physical activity log for each school day you are gone. This must be completed within one week upon your return to class and will not be accepted late after that. The physical activity log will be posted on Google Classroom.
True
False
Which of the following materials are needed by you for this class?
Non-marking athletic shoes, and workout clothes - ideally a t-shirt/sweatshirt and basketball shorts/sweatpants
Jeans, pajamas, Crocs, sandals, or boots; AND clothing that reveals your shoulders, chest, stomach, or buttocks
