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Weight Lifting Final Exam 2023

Total questions: 55

Worksheet time: 31mins

Name
Class
Date
1.

Hand held weights

a)

dumbells

b)

barbell

2.

A set is the # of repetitions done without rest.

a)

false

b)

true

3.
It is this person's responsibility to ensure the person lifting is safe and balanced
a)
friend
b)
spotter
c)
rep
4.
What is a core upper body exercises we use in class?
a)
Bench press 
b)
Squat
c)
Leg Extension
d)
Lunges
5.
What is the core lower body exercise we use in class?
a)
Squats
b)
Bench Press
c)
Leg Press
d)
Dead Lift
6.
An activity that prepares the muscles for work...1st stage of a workout.
a)
workout
b)
cool down
c)
warm up
d)
specificity
7.

Muscle size training is also known as?

a)

Strength training

b)

Power training

c)

Hypertrophy

d)

Endurance

8.

1RM bench 185 pounds means?

a)

185 pounds is your max bench for 5 repetitions

b)

185 pounds is your max bench for 12 repetitions

c)

185 pounds is your max bench for 2 repetitions

d)

185 pounds is your max bench for 1 repetition

9.

If your max bench is 160 pounds, what is 85% of your max?

a)

160 pounds

b)

80 pounds

c)

136 pounds

d)

146 pounds

10.

Overload principle incorporates?

a)

lifting increasingly heavier weights

b)

lifting more reps

c)

lifting lighter weights

d)

lifting the same weight

11.

Training frequency for a beginner should be?

a)

2 to 3 times per week

b)

3 to 4 times per week

c)

4 to 5 times per week

d)

6 times per week

12.

Which upper body required lift, helps you with improving your push up test score the most?

a)

A. Overhead Press

b)

B. Incline Press

c)

C. Bench Press

d)

D. Up Right Row

13.

What is the weight of the Olympic bar in our weight room?

a)

A. 35 Lbs.

b)

B. 45 Lbs.

c)

C. 25 Lbs.

d)

D. 20 Lbs.

14.

Which is a spotter responsibility?

a)

A. Always stand.

b)

B. Count out load.

c)

C. Encourage / Motivate

d)

D. Be attentive.

e)

E. All of the above

15.

Which is a lifters responsibility?

a)

A. Spotter is required with all lifts.

b)

B. Use correct lifting form.

c)

C. Dress appropriately.

d)

D. Know the proper use of all equipment and how to adjust it properly.

e)

E. All of the above.

16.

You should always do a warm up before lifting.

a)

A. True

b)

B. False

17.

The F.I.T.T. formula is frequency, intensity, time, type.

a)

A. True

b)

B. False

18.

What is this movement called

a)

hang clean

b)

squat

c)

bicep curl

d)

deadlift

19.

what muscles does this movement work?

a)

quads

b)

deltoids

c)

biceps

d)

triceps

20.

what is this movement called?

a)

v-up

b)

toe touch

c)

sit- up

d)

crunch

21.

What is a Max?

a)

the most times you can lift a weight

b)

the maximum water you should drink

c)

the maximum muscles you can use

d)

the maximum weight you can lift for 1 repetition

22.

what muscles does this movement work?

a)

hamstrings

b)

shoulders

c)

triceps

d)

chest

23.

What is the difference between reps and sets?

4 lines
24.

If you have more weight you need a (a)   rest period.

25.

Compound exercises use more than one joint in the exercise.

a)

True

b)

False

26.

What is the job of a spotter?

4 lines
27.

What do repetitions refer to?

a)

The number of exercises in a weight lifting program

b)

The number of times you complete an exercise in a set

c)

How heavy you can lift

d)

Repetitively skipping your exercise

28.

Which exercise works the muscles in your legs?

a)

Deadlift

b)

Arnold press

c)

Dips

29.

Which of the following is true about women who lift?

a)

It promotes fat loss and prevents diseases.

b)

It only promotes fat loss.

c)

It only prevents diseases.

30.

Which is the example of a dumbbell?

a)
b)
c)
31.

Which picture shows a barbel being used?

a)
b)
32.

Which picture shows dumbbells being used?

a)
b)
33.

Which exercise would you use to work the abdominal muscles?

a)

plank

b)

squats

c)

dealifts

d)

toe raises

34.

What is one of the biggest mistakes you can make when lifting weights?

a)

not using the correct form when lifting

b)

not listening to the correct music

c)

not wearing the coolest shoes

35.

What primary muscles are used in lunges?

a)

quats and glues

b)

quads and qludes

c)

quads and glutes

36.

Which shoes are acceptable in weight lifting class?

a)
b)
c)
d)
37.

Name this muscle

a)

Gastrocnemius

b)

Quadricep

c)

Gluteus Maximus

d)

Hamstring

38.

What's the name of this muscle?

a)

Glutes

b)

Pectoral

c)

Bicep

d)

Abdominal

39.

What's the name of this muscle?

a)

Pectoral

b)

Deltoid

c)

Bicep

d)

Abdominal

40.
a)
Hamstring
b)
Quadriceps
c)
Gastronecmius
d)
Satorius
41.

Name this muscle

a)

Bicep

b)

Quadricep

c)

Tricep

d)

Hamstring

42.
a)

Gluteus Maximus

b)

Hamstring

c)

Quadricep

d)

External Oblique

43.
a)
Pectoral
b)
Tricep
c)
Bicep
d)
Deltoid
44.

Name the highlighted muscle

a)

transvers abdominals

b)

rectus abdominals

c)

external obliques

d)

internal obliques

45.

Name the highlighted muscle

a)

pectorals

b)

deltoid

c)

trapezius

d)

latissimus dorsi

46.

Name the highlighted muscle

a)

rectus abdominals

b)

transverse abdominals

c)

Obliques

d)

None of the above

47.

Identify muscle #2

a)

Occipitalis

b)

Frontalis

c)

Temporalis

d)

Trapezius

48.

The shape of a muscle in its resting state

a)

Concentric contraction

b)

Conditioning

c)

Muscle mass

d)

Muscle Tone

49.

The ability to apply force with speed

a)

Muscle tone

b)

Proprioception

c)

Power

d)

Muscle Mass

50.

The process of preparing the body for optimized performance

a)

Proprioception

b)

Conditioning

c)

Concentric Contraction

d)

Muscle Tone

51.

Gently forcing the muscle to lengthen

a)

Resistance

b)

Stretching

c)

Conditioning

d)

Muscle Tone

52.

The girth or size of the muscle

a)

Muscle Tone

b)

Stretching

c)

Muscle mass

d)

Conditioning

53.

A group of repetitions

a)

Power

b)

Set

c)

Muscle Mass

d)

Resistance

54.

The application of greater than normal stress to a muscle, resulting in increased capacity to do work. Gradually the muscle will adapt to the increased demand, making it necesssary to increase the stress again.

a)

Overload Principle

b)

Specificity Principle

c)

Variation principle

d)

Proprioception

55.

OUR MAXIMUM HEART RATE (MHR) CAN BE FOUND BY...

a)

220- AGE

(ONLY IF YOU ARE A GIRL)

b)

220- (AGE*1.5)

c)

220- AGE

d)

WE CAN´T

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