Free Printable Final Exam Study Guide (Strength)

1.

All of the following are components of an effective warm-up EXCEPT:

a)

Increase body temperature, heart rate, and mobility

b)

Try to incorporate movements in all 3 planes of motion

c)

Mimic exercises that will be performed later (warm up specific muscle groups if necessary)

d)

Static Stretching

2.

The responsibility of a spotter is...

a)

Provide encouragement/motivation

b)

Make sure the weight on each side of the barbell is equal

c)

Assess form and give feedback to the lifter if necessary

d)

All of the above

3.

When stripping weights off a barbell that is on the rack, the SAFEST way to strip the weight is to gradually unrack the bar.

a)

True

b)

False

4.

Safety bars should place so that they are 2” or so below where the bar sits when you’re at the bottom of a squat. That way if you can’t get up, you just dip down a little lower and can get out of trouble.

a)

True

b)

False

5.

Types of Training

Match the correct training method with the appropriate definition.

a)

This type of training is designed specifically to increase strength, build muscle and improve durability with load-bearing activity.

1.

Strength Training

b)

This type of training will build muscle mass, burn fat and build strength as well.

2.

Hypertrophy training

c)

This type of training reduces body fat and increases lean body mass while increasing energy levels/stamina, and metabolism to help maintain weight.

3.

Endurance training

6.

Reasons for rest time:

a)

Adequate rest between sets helps to maintain a high level of force production for the next set.

b)

Allows the muscles to recover enough to produce a comparable amount of force for the next set.

c)

Helps structure a workout total amount of time to be completed.

d)

All of the above.

7.

Match each type of training with the correct number of sets or reps

a)

3-5 Sets

b)

2-6 Reps

c)

6-12 Reps

d)

2-4 Sets

e)

12-15+ Reps

1

2

3

4

5

1)

2)

3)

4)

5)

8.

Match the correct muscle with the corresponding number. Each muscle will only be used once.

a)

Hip Flexor

b)

Pectoralis Major

c)

Bicep

d)

Abdominals

e)

Obliques

1

2

3

4

5

1)

2)

3)

4)

5)

9.

Match the correct muscle with the corresponding number. Each muscle will only be used once.

a)

Deltoid (front and rear)

b)

Latissimus Dorsi

c)

Hip Adductor

d)

Quadriceps

1

2

3

4

1)

2)

3)

4)

10.

Match the correct muscle with the corresponding number. Each muscle will only be used once.

a)

Trapezius

b)

Triceps

c)

Gluteus Maximus

d)

Hamstring

1

2

3

4

1)

2)

3)

4)

11.

Match the corresponding movement with the correct lifts and muscles involved.

a)

Lift Examples: Push-Up, Bench Press, Overhead Press Muscle Groups Involved: Pectoralis Major, Anterior Deltoid, Triceps

1.

Upper Body Push

b)

Lift Examples: Inverted Row, Bent-Over Row, Pull-Up Muscle Groups Involved: Upper Back, Posterior Deltoid, Biceps

2.

Upper Body Pull

c)

Lift Examples: Deadlift, RDL, Hip Thrust Muscle Groups Involved: Hamstrings, Glutes, Lower Back

3.

Lower Body Hip-Dominant

d)

Lift Examples: Squat, Lunge, Step-Up Muscle Groups Involved: Quadriceps, Hamstrings, Glutes, Lower Back

4.

Lower Body Knee-Dominant

12.

Match the corresponding joint movement with the correct definition.

a)

Decreasing the angle between two body parts Ex. Bending of elbow during bicep curl

1.

Flexion

b)

Increasing the angle between two body parts Straightening of elbow during bicep curl

2.

Extension

c)

Movement toward the midline of the body Bringing legs together during lateral shuffle

3.

Adduction

d)

Movement away from the midline of the body Moving legs apart during lateral shuffle

4.

Abduction

13.

What is your heart rate?

a)

The number of times each minute that your heart beats, which is normally between 60 and 100 times per minute for adults.

b)

The way you can feel each time your heart beats.

c)

The highest number of beats your heart can pump per minute when it's under high stress (physical or otherwise)

d)

It is defined as the minimum number of heartbeats in a given amount of time in order to reach the optimal level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness.

14.

What is your pulse?

a)

The number of times each minute that your heart beats, which is normally between 60 and 100 times per minute for adults.

b)

The way you can feel each time your heart beats.

c)

The highest number of beats your heart can pump per minute when it's under high stress (physical or otherwise)

d)

It is defined as the minimum number of heartbeats in a given amount of time in order to reach the optimal level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness.

15.

What is your resting heart rate (RHR)?

a)

The number of times each minute that your heart beats, which is normally between 60 and 100 times per minute for adults.

b)

The number of times your heart beats per minute when you are at rest — such as when you are relaxed, sitting or lying down.

c)

The highest number of beats your heart can pump per minute when it's under high stress (physical or otherwise)

d)

It is defined as the minimum number of heartbeats in a given amount of time in order to reach the optimal level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness.

16.

What is your maximum heart rate (MHR)?

a)

The number of times each minute that your heart beats, which is normally between 60 and 100 times per minute for adults.

b)

The number of times your heart beats per minute when you are at rest — such as when you are relaxed, sitting or lying down.

c)

The highest number of beats your heart can pump per minute when it's under high stress (physical or otherwise)

d)

It is defined as the minimum number of heartbeats in a given amount of time in order to reach the optimal level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness.

17.

What is your target heart rate (THR)?

a)

The number of times each minute that your heart beats, which is normally between 60 and 100 times per minute for adults.

b)

The number of times your heart beats per minute when you are at rest — such as when you are relaxed, sitting or lying down.

c)

The highest number of beats your heart can pump per minute when it's under high stress (physical or otherwise)

d)

It is defined as the minimum number of heartbeats in a given amount of time in order to reach the optimal level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness.

18.

How do you find Maximum heart rate?

a)

220 - (Your Age) = MHR

b)

(Your Weight) - (Your Age) = MHR

c)

THR - (Your Age) = MHR

19.

Target heart rate is defined as the minimum number of heartbeats in a given amount of time in order to reach the optimal level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness. Between what percentage of you maximum heart rate will you be in you target heart rate zone?

a)

25% - 55%

b)

35% - 65%

c)

40% - 70%

d)

50% - 80%

20.

Match the following exercises with the correct picture.

a)

1.

Back Squat

b)

2.

Dead Lift (Barbell)

c)

3.

Bench Press

d)

4.

Power Clean

e)

5.

Rowing Machine

21.

Match the following exercises with the correct picture.

a)

1.

Dumbbell Bench Press

b)

2.

Farmers Carries

c)

3.

Lat Pulldowns

d)

4.

Goblet Squat

e)

5.

Bicep Arm Curl

22.

Match the following exercises with the correct picture.

a)

1.

Tricep Pushdowns

b)

2.

Sit Up

c)

3.

Front Squat

d)

4.

Plank

e)

5.

Oblique Twists (Russian Twists)

23.

Match the following exercises with the correct picture.

a)

1.

Seated Cable Row

b)

2.

Cable Iron Cross

c)

3.

Kettlebell Swing

d)

4.

Inverted Row

24.

Match the following equipment with the correct picture.

a)

1.

Vertimax

b)

2.

TRX Bands (Suspension Bands)

c)

3.

Rowing Machine

25.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Quadriceps

b)

Glutes (Gluteus Maximus)

c)

Calves

d)

Hamstrings

26.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Quadriceps

b)

Glutes (Gluteus Maximus)

c)

Calves

d)

Hamstrings

27.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Wrist

b)

Pectoalis Major

c)

Biceps

d)

Abdominals

28.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Tricep

b)

Pectoalis Major

c)

Biceps

d)

Abdominals

29.

In the lift shown below what is the three PRIMARY muscles being targeted in this lift? What muscles are the the arrows pointing at? SELECT ALL THAT APPLY.

a)

Glutes

b)

Hamstrings

c)

Quads

d)

Biceps

e)

Deltoids

30.

In the lift shown below what what are the four main points to making sure you have proper form?

a)

The Drive, The Slide, The Momentum, The End

b)

The Start, The Middle, The Finish

c)

The Catch, The Drive, The Finish, The Recovery

d)

The Pull, The Push, The Row, The Finish

31.

The farmer’s carry is a powerhouse exercise that involves holding a weight in each hand and walking for distance or time.

a)

True

b)

False

32.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Latissimus Dorsi (Lats)

b)

Triceps

c)

Glutes

d)

Bicep

33.

In the lift shown below what is two of the PRIMARY muscles being targeted in this lift? What muscles are the the arrows pointing at?

a)

Quads and Glutes

b)

Biceps and Triceps

c)

Shoulders and Arms

d)

Lats and Delts

34.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Triceps

b)

Chest

c)

Glutes

d)

Bicep

35.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Latissimus Dorsi (Lats)

b)

Chest

c)

Triceps

d)

Biceps

36.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Abdominals

b)

Latissimus Dorsi (Lats)

c)

Pectoralis Major

d)

Obliques

37.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Abdominals

b)

Latissimus Dorsi (Lats)

c)

Pectoralis Major

d)

Obliques

38.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Quadriceps

b)

Biceps

c)

Latissimus Dorsi (Lats)

d)

Hip Flexor

39.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Abdominals

b)

Latissimus Dorsi (Lats)

c)

Pectoralis Major

d)

Obliques

40.

The exercise below targets the back, forearms, and biceps

a)

True

b)

False

41.

What lift/exercise is shown in the picture below?

a)

Battle Ropes

b)

Jump Rope

c)

Dips

d)

Rope Pulls

42.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Quadriceps

b)

Glutes (Gluteus Maximus)

c)

Calves (Gastrocnemius and Soleus)

d)

Hamstrings

43.

What lift/exercise is shown in the picture below?

a)

Hammer Curl

b)

Hamstring Curl

c)

Preacher Curl

d)

Heavy Curl

44.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Quadriceps

b)

Hamstrings

c)

Triceps

d)

Biceps

45.

What lift/exercise is shown in the picture below?

a)

Tricep Dip

b)

Hamstring Dip

c)

Push Up

d)

Pull Up

46.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Quadriceps

b)

Hamstrings

c)

Triceps

d)

Biceps

47.

What lift/exercise is shown in the picture below?

a)

Running Man

b)

Squat

c)

Farmers Carries

d)

Dumbell Lunge

48.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Quadriceps

b)

Hamstrings

c)

Abdominals

d)

Calves (Gastrocnemius and Soleus)

49.

What lift/exercise is shown in the picture below?

a)

Deadlift

b)

Russian Twists

c)

Romanian Deadlift

d)

Bent Over Row

50.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Quadriceps

b)

Hamstrings

c)

Abdominals

d)

Calves (Gastrocnemius and Soleus)

51.

What lift/exercise is shown in the picture below?

a)

Push Up

b)

Pull Up

c)

Sit Up

d)

Curl Up

52.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Pectoralis Major

b)

Triceps

c)

Biceps

d)

Abdominals

53.

What lift/exercise is shown in the picture below?

a)

Barbell Bench Press

b)

Dumbell Chest Fly

c)

Overhead Shoulder Press

d)

Overhead Chest Flys

54.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Pectoralis Major

b)

Triceps

c)

Deltoids

d)

Latissimus dorsi

55.

What lift/exercise is shown in the picture below?

a)

Shoulder Shrugs

b)

Shoulder Press

c)

Shoulder Lift

d)

Arm Curl

56.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Trapezius

b)

Triceps

c)

Deltoids

d)

Latissimus dorsi

57.

The exercise below is a great full body workout that helps athletes train their bodies to used to unnatural positions.

a)

True

b)

False

58.

What lift/exercise is shown in the picture below?

a)

Goblet Squat

b)

Turkish Get Up

c)

Russian Twist

d)

Turkish Squat

59.

What lift/exercise is shown in the picture below?

a)

Deadlift

b)

Dumbbell Squat Jump

c)

High Lunge

d)

Dumbbell Step Up

60.

In the lift shown below what is one of the PRIMARY muscle being targeted in this lift? What muscle is the the arrow pointing at?

a)

Glutes (Gluteus Maximus)

b)

Chest

c)

Hamstrings

d)

Bicep

61.

What lift/exercise is shown in the picture below?

a)

Rowing Machine

b)

Cardio Bike

c)

Stairmaster

d)

Recumbent Bike

62.

In the lift shown below what is the three PRIMARY muscles being targeted in this lift? What muscles are the the arrows pointing at? SELECT ALL THAT APPLY.

a)

Pectoralis Major

b)

Trapezius

c)

Latissimus Dorsi (Lats)

d)

Triceps

e)

Biceps

f)

Quadriceps

g)

Glutes (Gluteus Maximus)

h)

Calves (Gastrocnemius and Soleus)

i)

Hamstrings

1

2

3

1)

2)

3)

63.

What lift/exercise is shown in the picture below?

a)

Rowing Machine

b)

Cardio Bike

c)

Stairmaster

d)

Recumbent Bike

64.

In the lift shown below what is the three PRIMARY muscles being targeted in this lift? What muscles are the the arrows pointing at? SELECT ALL THAT APPLY.

a)

Pectoralis Major

b)

Trapezius

c)

Latissimus Dorsi (Lats)

d)

Triceps

e)

Biceps

f)

Quadriceps

g)

Glutes (Gluteus Maximus)

h)

Calves (Gastrocnemius and Soleus)

i)

Hamstrings

1

2

3

1)

2)

3)

65.

What lift/exercise is shown in the picture below?

a)

Leg Extension

b)

Hamstring Curl

c)

Bicep Curl

d)

Calf Raise

66.

In the lift shown below what is the three PRIMARY muscles being targeted in this lift? What muscles are the the arrows pointing at? SELECT ALL THAT APPLY.

a)

Pectoralis Major

b)

Trapezius

c)

Latissimus Dorsi (Lats)

d)

Triceps

e)

Biceps

f)

Quadriceps

g)

Glutes (Gluteus Maximus)

h)

Calves (Gastrocnemius and Soleus)

i)

Hamstrings

1

1)

67.

What lift/exercise is shown in the picture below?

a)

Jump Ropes

b)

Rope Pulls

c)

Dips

d)

Battle Ropes

68.

Thanks to the strength training and cardio benefits of battle rope exercises, research has shown that incorporating battle rope exercises into sports training can significantly improve athletic performance.

a)

True

b)

False

69.

What lift/exercise is shown in the picture below?

a)

Bicep Curls

b)

Bent Over Dumbbell Row

c)

Tricep Pulls

d)

Mountain Climbers

70.

In the lift shown below what is the three PRIMARY muscles being targeted in this lift? What muscles are the the arrows pointing at? SELECT ALL THAT APPLY.

a)

Pectoralis Major

b)

Trapezius

c)

Latissimus Dorsi (Lats)

d)

Triceps

e)

Biceps

f)

Quadriceps

g)

Glutes (Gluteus Maximus)

h)

Calves (Gastrocnemius and Soleus)

i)

Hamstrings

1

2

3

1)

2)

3)

71.

What lift/exercise is shown in the picture below?

a)

Stability Ball Roll Out

b)

Stability Ball Dead Bugs

c)

Stability Ball V Pass

d)

Stability Ball Plank

72.

In the lift shown below what is the three PRIMARY muscles being targeted in this lift? What muscles are the the arrows pointing at? SELECT ALL THAT APPLY.

a)

Rectus Abdominis

b)

Pectoralis Major

c)

Trapezius

d)

Latissimus Dorsi (Lats)

e)

Triceps

f)

Biceps

g)

Quadriceps

h)

Glutes (Gluteus Maximus)

i)

Calves (Gastrocnemius and Soleus)

j)

Hamstrings

1

2

1)

2)

73.

What lift/exercise is shown in the picture below?

a)

Stability Ball Roll Out

b)

Stability Ball Dead Bugs

c)

Stability Ball V Pass

d)

Stability Ball Plank

74.

In the lift shown below what is the three PRIMARY muscles being targeted in this lift? What muscles are the the arrows pointing at? SELECT ALL THAT APPLY.

a)

Rectus Abdominis

b)

Hip Flexors

c)

Trapezius

d)

Latissimus Dorsi (Lats)

e)

Triceps

f)

Biceps

g)

Quadriceps

h)

Glutes (Gluteus Maximus)

i)

Calves (Gastrocnemius and Soleus)

j)

Hamstrings

1

2

3

1)

2)

3)

75.

What lift/exercise is shown in the picture below?

a)

Stability Ball Roll Out

b)

Stability Ball Dead Bugs

c)

Stability Ball V Pass

d)

Stability Ball Plank

76.

In the lift shown below what is the three PRIMARY muscles being targeted in this lift? What muscles are the the arrows pointing at? SELECT ALL THAT APPLY.

a)

Rectus Abdominis

b)

Hip Flexors

c)

Trapezius

d)

Latissimus Dorsi (Lats)

e)

Triceps

f)

Biceps

g)

Quadriceps

h)

Glutes (Gluteus Maximus)

i)

Calves (Gastrocnemius and Soleus)

j)

Hamstrings

1

2

3

1)

2)

3)

Final Exam Study Guide (Strength)

Total questions: 76

Worksheet time: 57mins

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