Weightlifting Review 2024

Continuing to work the same muscles every day without adequate rest WILL NOT _________

increase muscle size and strength

Continuing to work the same muscles every day without adequate rest WILL NOT _________

increase muscle size and strength

A lifter should allow ___ to ___ hours of rest.

36 to 48 hours

Good abdominal exercises are ________

sit up, V-ups, planks, crunches

Pushing exercises are joints e_____

extending

Pulling exercise are joints f_____

flexing

Nutrition and rest are just as ________ as working out the development of strength and endurance

important

The l______ d_______ are primary muscles involved in pull-ups

latissimus dorsi

The primary movers in the lower back-bar squats are h___ and h_____

Hips and Hamstrings

Repetitions refers to the number of the

Number of times lifting

A weight lifter that stops lifting for a significant amount of time would find that their muscle tissue would reduce in size

atrophy

H_____ is an increase in the size of muscle.

Hypertrophy

Weight training helps build the strength, e______, and size of skeletal m_____

endurance and muscles

W_____ t_____ is just as good for females as it is for males.

weight training

W_____ U___ the muscles and stretching before lifting is very important.

Warming Up

What reduces the ability to handle stress?

lack of sleep

What is your main source of fuel or energy when strength training?

CARBOHYDRATES

What is the BEST way to assess your personal fitness program?

keep a daily log

Jennifer is trying to lose weight. Which technology would be BEST to use to monitor her progress?

FITNESS APPS

What is an effective way to warm-up muscles, improve flexibility, reduce muscle soreness,and enhance performance before an event/game or training?

foam rolling; static/dynamic stretches

Static Stretches

stretches without movement

Dynamic Stretches

stretches with movement

What two factors of skill-related fitness directly impact power?

SPEED AND STRENGTH

Steven likes to lift light weights using many repetitions. When Steven is lifting what is one major physiological change that is happening to his muscle fibers each time he lifts?

MUSCLE FIBERS ARE BROKEN DOWN AND HEALED WITH REST

Alexis is doing a pull-up. She pulls herself up to bring her chin above the bar and lowers herself slowly until she reaches full extension of her arms and shoulders. Alexis inhales on the way up and exhales on the way down. What part of her performance is incorrect?

BREATHING

Haley wants to analyze the overall benefits of running the mile. Which technology would be used to measure her cardiovascular conditioning and weight control?

SCALE AND HEART RATE MONITOR

Landon is trying to improve his level of physical fitness by working on health related components. He has decided to include resistance training as a way to increase his hamstring strength and endurance. What piece of equipment will help Landon achieve this goal?

LEG CURL MACHINE

Rachel has been complaining of a sore back from performing the snatch. Which of the following might have contributed to her soreness?

THORACIC SPINE FLEXION

After two weeks of power lifting activities, Barry has noticed that he no longer has difficulty in performing his lifts. He has decided to add more weight to each of his lifts. What factor of overload controls the amount of weight used?

INTENSITY (level of resistance)

Which weight lifting program would BEST help John increase his muscular endurance?

LOW WEIGHTS, HIGH REPS

Beth is teaching Melanie how to perform a squat. What instruction is INCORRECT?

-Position your feet shoulder width apart

-Tighten your upper back and keep your chest up

-Sit back until your knees extend past your toes

-Keep your head in line with your torso

What is a reliable self-assessment activity to help progress in your weight training program?

ASSESS YOUR 1-REP MAX EVERY 4 WEEKS

Cody has gained 20 pounds and is uncomfortable with his weight. He has decided to begin a weight loss and exercise program. What is the safest amount of weight to lose each week?

1 OR 2 POUNDS PER WEEK

Stephen would like to increase the strength of his pectoralis major. What exercise would be the BEST to choose if he wants to target this muscle?

BENCH PRESS

Arnold needs to strengthen the muscles of his lower body, including the glutes, hamstrings, and hip adductors. What exercises should he include in his workout to achieve his goal?

BARBELL SQUAT and

SEATED LEG PRESS

Push press

dip,drive,and press

Push jerk

Dip,drive, drop into overhead squat, recover

Split jerk

Dip, drive, drop into split overhead squat and recover