WorksheetsStrength & Conditioning Review Sem. 1
Total questions: 50
Worksheet time: 25mins
Jumping and Weighted Raises strengthen this muscle....
Quadriceps
Gastrocnemius
Gluteus Maximus
Latissimus Dorsi
Sit Ups, Planks, and V-Ups strengthen this muscle...
Abdominals
Pectorals
Gluteus Maximus
Pectorals
Shrugs and Upright Rows strengthen this muscle...
Biceps
Trapezius
Latissimus Dorsi
Deltoid
Pull-Ups and Rows strengthen this muscle...
Latissimus Dorsi
Deltoids
Trapezius
Gastrocnemius
Squats and Leg Extensions strengthen this muscle...
Quadriceps
Hamstrings
Gastrocnemius
Latissimus Dorsi
Dips and Extensions strengthen this muscle...
Biceps
Triceps
Pectorals
Abdominals
Hip Thrusts/Bridges strengthen this muscle...
Latissimus Dorsi
Abdominals
Gluteus Maximus
Trapezius
Curls strengthen this muscle...
Latissimus Dorsi
Triceps
Deltoids
Biceps
Bench Press and Push Ups strengthen this muscle...
Biceps
Pectorals
Trapezius
Latissimus Dorsi
Lunges and Leg Curls strengthen this muscle...
Hamstrings
Quadriceps
Gastrocnemius
Gluteus Maximus
Lateral Raises and Overhead Presses strengthen this muscle...
Deltoid
Trapezius
Pectorals
Latissimus Dorsi
What should be the first step before starting any weightlifting exercise?
Skip the warm-up and start lifting immediately.
Consult with a personal trainer for proper guidance.
Begin lifting heavy weights to challenge yourself from the start.
Jump straight into the most advanced exercises you've seen online.
Which of the following is an essential safety precaution during weightlifting?
Lifting heavier weights than you can handle to push your limits.
Avoiding the use of collars on barbells to allow for quick plate adjustments.
Keeping the back straight and chest up to maintain proper form.
Slouching or rounding the back to lift heavier weights more easily.
How should you approach increasing weight in your lifting routine?
Add more weight without regard for your current strength level.
Increase weight gradually as you become comfortable with the current load.
Lift the heaviest weights you can find to maximize progress.
Stick to the same weight indefinitely to avoid potential injury.
What should you do if you feel pain or discomfort during a lift?
Ignore it and push through the pain to complete the set.
Immediately stop the exercise and seek guidance from a trainer or healthcare professional.
Continue the exercise but increase the weight to distract from the discomfort.
Assume it's a normal part of the workout and continue as usual.
What role does proper breathing technique play in weightlifting safety?
Holding your breath to increase intra-abdominal pressure and stability.
Breathing rapidly and shallowly to maximize oxygen intake during lifts.
Forgetting to breathe altogether to maintain focus on the movement.
Breathing erratically to match the rhythm of the exercise.
What is considered appropriate attire for weightlifting to ensure safety and performance?
Loose-fitting clothes and sandals for comfort.
Tight jeans and formal shoes for stability.
Proper athletic wear and supportive footwear.
Casual wear and flip-flops for ease of movement.
During a strength training session, what is the best practice regarding hydration?
Drinking plenty of water after the workout to replenish fluids.
Avoiding water intake to prevent bloating during the session.
Consuming sports drinks with electrolytes only during breaks between sets.
Hydrating adequately before, during, and after the workout to maintain optimal performance and prevent dehydration.
What is proper Weight Room etiquette in a Tolleson Union High School District Weight Room?
Take equipment from any rack and put weight away on your own rack, as long as it’s not on the floor.
Put phones and earbuds away before workout, put all equipment away when finished, clean up station before you leave.
Use your phone, but only between sets and without earbuds.
Wearing jeans and slides in the weight room is acceptable if you complete some parts of the workout.
Why is it important to be inclusive of others when involved in physical activity?
It allows for more opportunities to showcase individual skills and dominance.
Excluding others based on differences promotes a competitive atmosphere.
It fosters a sense of community, belonging, and support among participants.
Inclusivity leads to a decrease in overall participation and interest in physical activity.
Which of the following best describes the differences between isometric, isotonic, and isokinetic movements?
Isometric movements involve joint movement, isotonic movements involve static contractions, and isokinetic movements focus on variable resistance.
Isometric movements involve no change in muscle length, isotonic movements involve constant resistance, and isokinetic movements involve fixed resistance.
Isometric movements involve dynamic contractions, isotonic movements involve variable resistance, and isokinetic movements involve no change in muscle length.
Isometric movements involve no change in muscle length, isotonic movements involve dynamic contractions, and isokinetic movements involve variable resistance.
How do force, motion, and rotation interact during weightlifting? (S2.H2.L1)
Force is exerted only in one direction, while motion and rotation are irrelevant to lifting technique.
Motion occurs without the application of force, while rotation is limited to the movement of the weights.
Force is applied to overcome resistance, causing motion and sometimes rotation of the body or equipment.
Rotation is the primary factor in lifting weights, while force and motion are secondary considerations.
What is the primary difference between muscular strength and muscular endurance? (S3.H9.L1)
Muscular strength refers to the ability to lift heavy weights, while muscular endurance refers to the ability to sustain repeated muscle contractions over time.
Muscular strength is only relevant for short-duration activities, while muscular endurance is crucial for long-duration activities.
Muscular strength primarily relies on aerobic energy systems, while muscular endurance primarily relies on anaerobic energy systems.
Muscular endurance focuses on maximal force production in a single effort, while muscular strength emphasizes the ability to maintain force output over an extended period.
Which of the following best describes concentric motion in weightlifting? (S3.H9.L1)
The lowering phase of a bicep curl.
The phase of a bench press where the barbell is raised off the chest.
The squatting phase where the lifter descends with the weight.
The phase of a deadlift where the lifter stands up with the weight.
Which of the following best describes the eccentric motion in weightlifting? (S3.H9.L1)
Lowering the barbell towards the chest during a bench press.
Standing up with the barbell during a deadlift.
The phase of a squat where the lifter ascends with the weight.
The phase of a bicep curl where the arm is fully extended.
During a bicep curl exercise, which of the following accurately describes the phases of motion?
Concentric: Lowering the dumbbell. Eccentric: Raising the dumbbell.
Concentric: Raising the dumbbell. Eccentric: Lowering the dumbbell.
Concentric: Holding the dumbbell at the top. Eccentric: Lowering the dumbbell.
Concentric: Lowering the dumbbell. Eccentric: Holding the dumbbell at the bottom.
Which of the following practices is most effective for preventing injuries in the weight room?
Using heavy weights without proper form to challenge muscles.
Overloading the barbell beyond personal limits to push for maximum gains.
Skipping warm-up sets to save time before lifting heavier weights.
Ensuring proper form and technique for each exercise, even with lighter weights.
Which of the following describes the correct alignment for performing a back squat?
Allowing the knees to collapse inward during the descent.
Arching the lower back excessively to accommodate heavier weights.
Maintaining a neutral spine, with the chest up, and knees tracking over the toes.
Leaning forward excessively, with the weight on the toes instead of the heels.
What are the primary responsibilities of a weightlifting spotter?
Providing distractions for the lifter during heavy sets.
Focusing solely on their own workout while nearby.
Assisting the lifter by providing proper technique cues and motivation.
Leaving the area to attend to personal matters during the lift.
Why is it important to be challenged when participating in physical fitness activities?
To avoid any risk of injury by maintaining comfort and familiarity.
To stimulate growth and development by pushing beyond current limits.
To adhere strictly to a predetermined routine without variation.
To minimize effort and conserve energy during workouts.
Which method is most effective for developing muscular strength?
Long-distance running
High repetitions with low weights
Low repetitions with high weights
Yoga
The ability of muscles to be able to tolerate a high-amount of repetitions with a lightweight, refers to?
Muscular endurance
Cardiorespiratory endurance
Muscular strength
Flexibility
Groups of repetitions are called
bunches
clusters
sets
bundles
The number of times you lift a weight is called a...
Set
Repetition
DOMS
Retention
This is the ability to lift your maximum weight at once
Muscular endurance
Cardiovascular endurance
Muscular strength
Flexibility
True or False, the faster you workout, the stronger you get.
True
False
The body's proportion of fat, muscle, and bone is:
Muscular Strength
Muscular Endurance
Aerobic Fitness
Body Composition
_____________ is the ability of muscles, joints, and tissues to move through an unrestricted, pain-free range of motion.
Rotation
Frequency
Flexibility
Strength
______________ is the ability of your heart and lungs to supply oxygen to your muscles during prolonged physical activity, and it plays a crucial role in overall fitness and health.
Overload
Cardiovascular Endurance
Muscular Endurance
Body Composition
______________ refers to the ability of the heart, lungs, and muscles to work together efficiently during sustained physical activity, and it is crucial for overall health and well-being.
Frequency
Anaerobic Fitness
Intensity
Aerobic Fitness
______________ refers to exercises that occur in the absence of oxygen involving short bursts of high intensity activity.
Repetition
Aerobic Fitness
Anaerobic Fitness
Cardiovascular Endurance
In the FITT Principle: How often you work out is...
Type
Time
Intensity
Frequency
In the FITT Principle: How hard you work during exercise is...
Type
Time
Intensity
Frequency
In the FITT Principle: How long you exercise during each session is...
Type
Time
Intensity
Frequency
In the FITT Principle: The kind of exercise you do is...
Type
Time
Intensity
Frequency
_____________ is a fundamental training principle in fitness that involves gradually increasing the weight, frequency, or intensity of your workouts over time.
Body Composition
Progressive Overload
Atrophy
Muscular Endurance
"Don't us it, you lose it" describes _____________, the shrinking and wasting of muscle tissue from inactivity.
Muscular Endurance
Muscle Retention
Muscle Atrophy
Delayed Onset Muscle Soreness
_______________ is normal and happens due to microscopic tears in muscle fibers from intense exercise, signaling repair and growth, peaking 24-72 hours later.
Muscle Atrophy
Delayed Onset Muscle Soreness (DOMS)
Muscular Endurance
Muscle Retention
Which of the following is NOT one of the 5 Components of Fitness...
Muscular Strength
Muscular Endurance
Intensity
Flexibility
Cardiovascular Endurance
