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WorksheetsFundamental Movement Patterns Quiz
Total questions: 55
Worksheet time: 28mins
What do fundamental movement patterns form the basis of?
Physical activity
Muscle strength
Physical literacy
Speed
Which movement pattern involves the hip as the primary mover?
Knee dominant
Hip dominant
Vertical push
Horizontal pull
What is the primary mover in hip dominant exercises?
Quadriceps
Hamstrings and glutes
Deltoid
Pectorals
Knee dominant exercises primarily involve which muscle group?
Hamstrings
Glutes
Quadriceps
Latissimus dorsi
Which exercise pattern involves pushing weight overhead?
Vertical pull
Vertical push
Horizontal push
Knee dominant
What is the primary mover in vertical push exercises?
Deltoid
Latissimus dorsi
Quadriceps
Trapezius
Which of the following is an example of a vertical pull exercise?
Squat
Push-up
Pull-up
Deadlift
What is the primary muscle involved in horizontal push exercises?
Biceps
Pectorals
Trapezius
Hamstrings
Which movement pattern involves pulling weight towards the torso?
Vertical push
Hip dominant
Horizontal pull
Knee dominant
In horizontal pull exercises, which muscle groups are the primary movers?
Latissimus dorsi and trapezius
Quadriceps and hamstrings
Pectorals and deltoid
Glutes and biceps
What is the definition of muscle contraction?
The lengthening of muscles during rest
The tightening, shortening, or lengthening of muscles during activity
The relaxation of muscles
The growth of muscles
Which type of muscle contraction occurs when muscles shorten?
Isometric
Concentric
Eccentric
Isokinetic
What type of muscle contraction involves lengthening of the muscle under tension?
Concentric
Eccentric
Isometric
Isokinetic
Which of the following is a breathing technique during strength exercises?
Inhale through the mouth
Exhale during resistance/effort
Hold your breath
Rapid breathing
What is the bracing technique used for in exercise?
To build muscle
To stabilize the core and lower back
To improve cardiovascular endurance
To stretch muscles
What principle of training suggests doing more than you normally do?
Specificity
Overload
Progression
Frequency
Which principle of training involves gradually increasing the level of activity?
Overload
Progression
Specificity
Time
What is the principle of specificity?
Performing activities specific to your desired outcome
Gradually increasing your exercise intensity
Doing more than usual
Maintaining consistent activity levels
What is the F.I.T. principle in training?
Frequency, Intensity, Time
Focus, Interval, Training
Flexibility, Involvement, Time
Form, Interval, Technique
How can overload be achieved in training?
Increasing the number of sets
Reducing intensity
Increasing time, intensity, or frequency
Lowering frequency
What is one of the points for increasing progression in training?
Start with high intensity
Increase too intensely
Increase progression slowly
Skip warm-up exercises
What could happen if you increase exercise intensity too quickly?
Faster muscle growth
Fatigue and nausea
Increased flexibility
Reduced strength
What does the principle of reversibility state?
Muscles become stronger with inactivity
Muscles become weak if not used
Muscles continue to grow without training
Muscles grow faster after inactivity
What is the tedious principle in training?
Repeating the same exercises every day
Incorporating variety to avoid boredom and injury
Performing exercises with less intensity
Stopping exercise altogether
What is a key aspect of the principle of tedium?
Repeating one activity
Building variety in training to avoid boredom
Increasing intensity too quickly
Using lighter weights every session
Which of the following is a method of regression to make exercises easier?
Increasing speed
Adding weight
Lowering the volume of sets and reps
Using complex movements
Which of the following is a method of progression to make exercises harder?
Slower speed
Lighter weights
Unstable and complex movements
Lower frequency
Which of the following exercises is hip dominant?
Squats
Deadlifts
Push-ups
Lat pulldowns
What is a common characteristic of knee dominant exercises?
They involve pushing weight horizontally
They involve flexing the knee as the primary movement
They require the use of the arms
They involve pulling weight overhead
Which muscle is primarily used in horizontal pull exercises?
Hamstrings
Pectorals
Latissimus dorsi
Quadriceps
Which of the following exercises targets the quadriceps primarily?
Squats
Bench press
Push-ups
Deadlifts
What is the primary mover in vertical pull exercises?
Deltoid
Latissimus dorsi
Trapezius
Rhomboids
What should you do when exhaling during strength moves?
Relax your muscles
Contract the muscles of the throat
Hold your breath
Inhale deeply
Which of the following is an example of a vertical push exercise?
Push-ups
Shoulder press
Bench press
Squats
Which principle helps prevent overuse injuries and boredom by incorporating variety?
Progression
Overload
Tedium
Reversibility
What is the effect of stopping exercise based on the principle of reversibility?
Muscles continue to grow
Loss of strength and endurance
Faster muscle recovery
Increased flexibility
What is the focus of knee dominant exercises?
Upper body strength
Hip movement
Knee flexion and extension
Breathing techniques
What technique is used to stabilize the core during exercises?
Breathing
Bracing
Stretching
Flexibility training
What is one way to progress in your training?
Use more rest
Increase speed and weight
Decrease intensity
Lower volume of sets
Which exercise category involves pulling weights towards your torso?
Hip dominant
Horizontal pull
Vertical push
Knee dominant
What is a key principle when applying the overload principle?
Do the same exercises daily
Add more resistance or increase intensity
Skip rest days
Perform exercises without progression
What happens when you increase exercise intensity too quickly?
Increased motivation
Enhanced strength
Risk of injury and fatigue
Greater flexibility
What does breathing correctly during strength exercises help with?
Increasing strength
Stabilizing the core
Improving flexibility
Reducing intensity
Which movement pattern is described as pulling weight using elbow and shoulder joints?
Vertical pull
Horizontal push
Hip dominant
Knee dominant
Which contraction involves no movement but muscle tension?
Concentric
Isometric
Eccentric
Regressive
Which exercise is typically considered horizontal push?
Bench press
Deadlift
Pull-up
Shoulder press
What muscle group is involved in the bracing technique?
Quadriceps
Abdominals and lower back
Deltoids
Trapezius
Which of the following is a progression technique?
Use lighter weights
Increase volume of sets and reps
Reduce intensity
Use slower speeds
What does tedium in training help avoid?
Muscle growth
Boredom and overuse injuries
Increased strength
Flexibility loss
What is an easier regression method in exercises?
Decrease rest time
Use slower speeds and lighter weights
Increase frequency
Use complex and unstable movements
What is one consequence of ignoring progression in exercise?
Improved performance
Reduced strength
Injury and fatigue
Increased motivation
Which muscle group is commonly used in vertical push exercises?
Quadriceps
Deltoids
Latissimus dorsi
Triceps
What is a common characteristic of eccentric contractions?
Shortening of the muscle
Lengthening of the muscle under tension
No muscle movement
Quick muscle relaxation
Which type of exercise primarily targets the hamstrings?
Deadlifts
Bench press
Shoulder press
Squats
Which muscle group is primarily engaged during a vertical push exercise?
Latissimus dorsi
Quadriceps
Trapezius
Deltoids
