WorksheetsStrength and Performance Final
Total questions: 16
Worksheet time: 8mins
What Muscles does the Bench Press cover
Pectoralis
Biceps
Quadriceps
Hamstrings
What Muscles does Upright row
Deltoids
Hamstrings
Pectoralis
Quadriceps
What muscles do Back squats work?
Glutes, Hamstrings,
Biceps
Triceps
Pectoralis
Which is a key component when changing directions.
Putting Pressure on you knees.
Dropping your hips.
Standing straight up.
Crossing your feet.
Which Exercise works the Shoulders.
Calf raises
Front and Lateral Raises
Incline
Sumo Squat
How do you calculate your Max Heartrate?
110+Your weight
300-Height
220-age
50 x age=
If the reps of a Lifting exercise are 5, 3, 2, 1 you should do...
light Weight
Heavier weight
No weight at all
When doing the Arnold Press it is important to....
Have a very wide base
Keep both feet together
Feet should be shoulder width apart
When executing a Spuat.. What are two important keys?
Head straight Shoulders back
Head down, shoulders leaning forward
Leaning over with your body tilted at the waist.
When creating a weightlifting workout, what is one format that will help you to create a balanced workout?
Push and a Pull
overload and underload
Walk and Run
Sit and reach
How do you calculate your Target Heartrate?
4% to 6% of your Max Heart rate
20 to 30% of Max Heartrate
5 to 10% of your Max
Heartrate
70% to 85% of Max Heartrate
Which Combo exercise that we have done covers the Lower body, Biceps and Deltoid muscles at the same time ?
Tricep Extentions
Pull ups
Bench Press
Which abdominal exercise Primarily works the external obliques.
Flutter kicks
Suit Cases
Russian Twist w/Med ball
Push-ups
What are two keys to explosive jumping?
Drop your hips and Arm swing.
Standing straight up and knees overlapping Toes.
Making sure all the pressures goes to you knees and Stand tall
What year did Coach Graduate?
1979
1999
1989
2001
What are two words to think about when creating a balanced workout?
Blue and green
Push and Pull
Up and down
Tiger and Lion
