Weightlifting Final Exam

Resistance training can be done with ________

Anything that overloads the muscle

(T/F) Contraindicated exercises are recommended in weight training

False

Overload means

Contracting the muscle against a resistance

Best example of an isometric contraction

Performing a static plank

What is the method utilized to measure composition that involves electricity?

Bioimpedance

The type of exercise that involves utilizing the same speed of movement

Isokinetic

Example of a closed chain lower body kinetic exercise

Leg extension

Which method of body fat measurement does not differentiate between overweight and overfat?

BMI

Muscle group primarily worked by leg curls

Hamstrings

The muscle group worked by preacher curls

Biceps

If training for muscle strength, the best protocol would be

Low reps, high weight

(T/F) Since water is so good for you, you can drink as much as you want

False

A muscle or muscle group that steadies the body against an outside force

Stabilizer

Rhabdomyolysis primarily effects what organs of the body

Kidneys

What are some of the disadvantages of higher body fat levels?

Increased risk of heart disease, several forms of cancer, and diabetes

Form is important for

Injury prevention, optimal results, and maximum efficiency of workout

(T/F) A body bar is more effective than a medicine ball for increasing strength

False

The type of exercise generally associated with muscle soreness

Eccentric

The bench press generally works more of the _____ than a dumbbell fly

Triceps

The core muscles of the human body consist of the

Rectus abdominus, erector spinae, and obliques

Isolation exercise for one or more of the deltoid muscles would be

Lateral raise

If training for endurance, optimal program would be

Low rest between sets

A set consists of

Both positive and negative work

Keep accurate records is important for

Progression, monitoring exercises, and variety

The primary concern in a weight training program (in order)

Safety, effectiveness, enjoyment

The most important macronutrients

Carbohydrates, fat, and protien

Negative only training means the same as

No concentric work, only lowering the resistance, and no positive lifting

(T/F) You can measure the effectiveness of your workout based on muscle soreness

False

Carbohydrates have how many calories per gram?

4

(T/F) Drinking cold water can give you energy

False

(T/F) You should eat broccoli during every meal

False

(T/F) Relative protein needs are greater for weight lifters than NARPS

True

(T/F) Vitamins are recommended as they are a good source of energy in the body

False

The bodies primary energy source during training is

Carbohydrates

Fat has __ calories per gram

9

Important considerations for core training

Optimize spinal flexion, minimize neck flexion, and posterior pelvic tilt

(T/F) Adding more sets to any program is recommended as the quantity of the work performed is more important than the quality

False

A typical cycle workout might consist of an exercise for

Quadriceps, chest, and biceps

Which macronutrients have 4 calories per gram?

Carbs and protien

The Valsalva maneuver is

Contraindicated in weight training

What are some causes of muscle strain?

Too much weight, improper warmup, and improper form

Spotting in weight training

Generally involves using at least 1 additional person to assist

The most common injury in the weight room

Muscle strain

Muscles worked by a squat

Hamstring, quads, and glutes

In resistance exercises, DOMS is an acronym for

Delayed Onset Muscle Soreness

Abdominal muscles primarily used for

Spinal flexion

The closer your hands are to each other on the bar in a bench press, the more you will involve your _____ muscles

Tricep

Advantages of excess adipose tissue include

Storage of fat soluble vitamins, extra insulation, and long term energy source

Repetition are defined as

The number of times an individual performs a specific exercise movement continuously without resting.

(T/F) One repetition maximum IRM are always indicated in a weight training program