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WorksheetsS/C Fall Final 2025-2026
Total questions: 32
Worksheet time: 16mins
Name
Class
Date
1.
The workout says that you are to do 4 x 6 pull ups. What statement best describes the workout?
a)
6 sets of 4 pull ups
b)
4 sets of 6 pull ups
c)
4 pull ups working up to 6
d)
None of these
2.
The difference between a push press and a strict military press is:
a)
The push press requires a stance with feet together
b)
The push press requires a hip flexion and extension
c)
The strict press requires hip flexion and extension
d)
There is no difference
3.
When performing a hang power clean the finish position is:
a)
When the bar is about chest high with elbows high and outside
b)
When the bar is placed back on the floor like the start of the lift
c)
When the bar is racked on shoulders with the elbows down
d)
When the bar is racked on shoulders with the elbows up
4.
When beginning extension in the deadlift (just after the set-up), one should:
a)
Lift the hips first, then lift the upper back
b)
Shift weight into the balls of your feet
c)
Take all the slack out of the arms with chest out, flat back, lumbar curve
d)
bend your back in the middle
5.
Proper set up cues for the bench press are:
a)
Eyes below the bar, glutes squeezed, shoulders relaxed, feet on the bench
b)
Chest below the bar, abdominals tight, quadriceps tight, feet on bench
c)
Eyes below the bar, scapula squeezed together, abs & quads tight, feet flat on floor
d)
Chest below the bar, snatch grip, scapula squeezed, feet flat on floor
6.
When lowering the bar in the bench press (eccentric movement phase), the bar should:
a)
move down towards your belly button
b)
drop down as quickly as possible and bounce off your chest
c)
drop down to, or slightly below, the nipple line
d)
be at the top of chest, near your collar (clavicle) bone.
7.
The most common fault when performing a hang power clean is:
a)
Hips and shoulders raising simultaneously
b)
Foot placement
c)
Maintaining the lumbar curve
d)
Pulling up on the bar before triple extension
8.
When performing a hang power clean, the starting position would be:
a)
At the crease of your hips and legs (pockets)
b)
From the ground
c)
Above or below the knee
d)
none of them
9.
What is the purpose of the "Elbows High and Outside”
a)
To keep the hands higher than the elbows
b)
To go as quick as possible
c)
To allow the bar to swing out away from the body
d)
To keep the bar close
10.
Which is NOT a cue for an air squat:
a)
Chest up
b)
Rear end travels back and down
c)
Weight on toes
d)
Lumbar curve maintained
11.
The front squat is different than the back squat because:
a)
the bar is held in front of the body and not on the back
b)
the weight is in the heels
c)
it works more of the posterior chain
d)
none of them
12.
A common fault when performing the air squat is:
a)
Lifting the heels
b)
Not squatting low enough
c)
Knees rolling in
d)
All of them
13.
Which exercise best develops the pectorals?
a)
Bench press
b)
Lateral raise
c)
Pull ups
d)
Dips
14.
Which exercise best strengthens the hamstrings?
a)
Push press
b)
Bench press
c)
Deadlift
d)
One-arm Dumbbell snatch
15.
Which exercise best strengthens the quadriceps?
a)
Hand stands
b)
Push press
c)
Lateral raise
d)
Front squat
16.
Which exercise(s) strengthens the core?
a)
Pull ups
b)
Hang power clean
c)
Knees to elbows
d)
All of them
17.
Why is knowing your 1 repetition maximum (1RM) important?
a)
to brag to friends
b)
to vary lifting percentages for specific types of workout outcomes
c)
to figure out if we can be in the Olympics
d)
to lift that weight all the time.
18.
A thruster is:
a)
A lunge combined with a press
b)
A front squat to a push press
c)
Pushing the weight above the head
d)
Pushing the weight down below the waist quickly
19.
The proper order to execute the hang power clean is:
a)
Shrug, Elbows high and outside, RDL, Catch (rack Position)
b)
elbows high and outside, shrug, RDL, catch (rack position)
c)
RDL, shrug, elbows high and outside, catch (rack position)
d)
None of these are correct
20.
Which is not a cue for performing “Double Unders” with a jump rope:
a)
Elbows in
b)
Turn with your wrists
c)
Keep your body in a compact position
d)
Jump flat-footed
21.
A “deadlift” involves:
a)
Lifting the weight above your head
b)
Squatting the weight from a hang position
c)
Lifting the weight from the floor to an upright position and putting it back down
d)
Starting from the hang and finishing at the hang position
22.
Pull-ups (pronated hands) strengthen more of which muscle:
a)
More of the latissimus dorsi (upper back area)
b)
Mostly the biceps
c)
Obliques
d)
Gluteals
23.
Chin-ups (supinated hands) strengthen more of which muscle:
a)
More of the latissimus dorsi (upper back area)
b)
Mostly the biceps
c)
Obliques
d)
Gluteals
24.
Back squat works primarily which muscle area:
a)
posterior chain
b)
anterior chain
c)
calves
d)
biceps
25.
What is the focus of the workout if it looks like this:
Back squat 2 x 5 @60%; 2 x 5 @70%; 1 x 5 @ 80%; 1 x 5 @85%
a)
Repetition
b)
Muscular Endurance
c)
Flexibility
d)
Muscular Strength
26.
Shoulder lateral raises are
a)
A dumbbell exercise that requires you to curl your biceps
b)
A kettlebell activity
c)
A dumbbell exercise that isolates the deltoids
d)
A dumbbell exercise that isolates the trapezius
27.
If the reps are high in number, the weight (or resistance), should be ____________ compared to Estimated 1RM
a)
heavier
b)
lighter
c)
whatever you want
d)
none of the above
28.
If you are completing a workout like this:
AMRAP 10
5 Pull-ups
10 Push ups
15 Squats
Which health-related fitness component is the focus
a)
Flexibility
b)
Muscular strength
c)
Muscular endurance
d)
Cardiorespiratory endurance
29.
The long racks for the "bumpers" in the weight room should have:
a)
2 x 45's, 2 x 25's, and 2 x 5's
b)
4 x 45's, 2 x 25's, and 2 x 45's
c)
3 x 45's, 2 x 25's, and 2 x 10's
d)
4 x 45's, 2 x 25's, and 2 x 10's
30.
A single lift of the weight(s) is referred to as a
a)
set
b)
repetition (rep)
c)
spotter
d)
safety
31.
What is a common mistake that can lead to injury during weight training?
a)
Using proper technique (form)
b)
Warming up before exercise
c)
Staying hydrated
d)
Lifting weights that are too heavy
32.
In strength and conditioning, what is the definition of a "set"?
a)
The number of times you lift a weight without stopping
b)
The number of repetitions completed in a sequence before resting
c)
The amount of weight lifted during an exercise
d)
The duration of an exercise session
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