Strength and conditioning freshman yea

What is NOT a benefit of strength training?

Increased flexibility

What does the bench press mainly target?

Chest and triceps

How should you increase muscular strength?

Use heavy weight with correct technique

Which is NOT a type of squat commonly used in class?

Barbell curl squat

What is a major/core lift practiced in class?

Bench press

What are the main areas trained in class?

Upper body, lower body, abs/core

Which auxiliary exercise does NOT complement the squat?

Chest supported row

What exercise best complements the bench press?

Pull-ups

Squatting can help improve which skill the most?

Jumping

What does triple extension refer to?

Full extension of ankle, knee, hip

Which exercise specifically trains triple extension?

High pull

What is a benefit of strong hamstrings?

Reduced injury risk

What does the core circuit at the end of training typically include?

Deadbugs, paloff holds, plank

When spotting a lifter with dumbbells over their head, you should:

Grab the lifter's wrists

Why is recovery time important?

It helps muscle growth and development

Which statement is TRUE?

Safety should be top priority in the weight room

What are auxiliary lifts?

Exercises that help improve your core lifts

The more flexible you are:

The less likely you are to get injured

What is a mental or emotional health benefit of strength training?

Improved mood

Hamstring strength and flexibility are important for:

Building speed and reducing injury risk

Strength training can help:

Increase metabolism

Which is TRUE about bones and strength training?

It strengthens bones and reduces osteoporosis risk

Training every body part every day will most likely:

Cause overtraining and reduce muscle growth

Which is part of the class's regular dynamic warm-up?

Ankle bounds

What is NOT part of the five points of contact during a bench press?

Left hand

Which is a lower body multi-joint exercise?

Back squat

Which of the following is an upper body multi-joint exercise?

Bench press

Which is NOT an auxiliary exercise for the squat?

Chest supported row

Which of these is NOT an auxiliary movement for the bench press?

Step-ups

Performing triple extension is most important in which movement?

High pull

Hamstring strength will:

Increase running speed and help prevent injury

Recovery time between workouts:

Is essential for muscle growth

Which of the following is TRUE?

Rest days help prevent overtraining

Ankle bounds are used to:

Warm-up dynamically

What is an appropriate cue for a bench press?

Push bar away from chest in a controlled manner

Which of the following is a major/core lift?

Back squat

What is a correct main point for a dynamic warm-up?

It helps prevent injuries

The best way to avoid overtraining is to:

Take rest days

Band lateral steps primarily help strengthen:

Lower body

A plank primarily trains:

Core

Which exercise is considered part of the core circuit?

Paloff hold

A-skips are best described as:

Dynamic warm-up drill

Back squats mainly target:

Lower body

What is the main target muscle for a chest supported row?

Upper back

Romanian Deadlift (RDL) primarily strengthens:

Hamstrings

Hip ups would best be classified as:

Core exercise

The inverted row targets:

Back and arms

If you are too flexible, you are:

More likely to get injured

In class, dynamic warm-ups usually include:

Band pull apart

What are deadbugs?

Part of the core circuit

What is a squat variation?

A type of exercise that modifies the traditional squat to target different muscle groups or improve technique.

What should spotters do when lifters perform a dumbbell press overhead?

Spotters should hold the lifter's wrists to ensure safety during the lift.

Why is safety number one in the weight room?

To prevent injuries while lifting weights.

What is a benefit of strength training related to bones?

It reduces the risk of osteoporosis by increasing bone density.

What does the GHD machine primarily work?

It primarily works the hamstrings and glutes.

Which of these is NOT a regular dynamic warm-up drill?

Step-up is not considered a regular dynamic warm-up drill.

What muscles does the bench press primarily work?

The bench press primarily works the chest and triceps.

Which is NOT a five point of contact for bench press?

The right hand is not considered a point of contact.

What is the best auxiliary lift to help the squat?

The Bulgarian split squat is an effective auxiliary lift for improving the squat.

What does improved body composition mean?

It means having more lean mass and less fat.

What does the physioball hamstring curl strengthen?

It strengthens the hamstrings.

Which exercise best helps strengthen the upper back as a bench press auxiliary?

The band face pull is effective for strengthening the upper back.

What type of movement are pull-ups considered?

Pull-ups can be considered an upper body auxiliary movement.

Why do we avoid training every muscle every day?

To prevent overtraining and allow for muscle recovery.

What is a benefit of squatting?

Squatting can improve sprinting performance.

Which exercise is a dynamic warm-up drill?

The side shuffle is a dynamic warm-up drill.

How is the bench press categorized?

The bench press is categorized as a core lift.

What is a coaching cue for multi-joint lower body exercises?

Knees should track over toes during the exercise.

Which of these can help with mental health?

Regular lifting can improve mental health.

What are step-ups classified as?

Step-ups are considered an auxiliary lower body movement.

What is the correct grip for spotting dumbbells overhead?

The correct grip is to hold the lifter's wrists.

What's the risk of skipping recovery days?

Skipping recovery days can lead to overtraining and poor muscle development.

What is required for a proper bench press setup?

A proper setup requires five points of contact.

What are band face pulls mainly for?

Band face pulls are mainly for strengthening the upper back and shoulders.

Which exercise does NOT focus primarily on the lower body?

The deadbug does not primarily focus on the lower body.

What does RDL stand for?

RDL stands for Romanian Deadlift.

What does a deadbug train?

A deadbug trains core stability.

How is the inverted row classified?

The inverted row is classified as an auxiliary upper body exercise.

What is a key benefit of strength training?

A key benefit is that it reduces the risk of osteoporosis.

What should be done before each workout for safety?

Complete a dynamic warm-up before each workout.

What type of movement is a split squat?

A split squat is a type of auxiliary lower body movement.

Which movement best demonstrates triple extension?

The high pull best demonstrates triple extension.

If an exercise increases flexibility, what is a benefit?

It helps reduce injury risk.

Which is NOT a proper dynamic warm-up drill?

The step-up is not considered a proper dynamic warm-up drill.

What does RDL strengthen most?

RDL primarily strengthens the hamstrings.

How does strength training benefit metabolism?

It raises metabolism.

What may overtraining inhibit?

Overtraining may inhibit muscle growth.

Which improves sprint speed the most?

Hamstring strength and flexibility improve sprint speed the most.

What is a correct safety practice?

Having a spotter when needed is a correct safety practice.

What best describes a dynamic warm-up?

A dynamic warm-up uses movement to prepare muscles for work.

Which is both safe and effective for muscle growth?

Proper recovery habits are safe and effective for muscle growth.

What's a correct point for coaching cues on lower body exercises?

Keep the chest tall and push the hips back.

Bulgarian split squats are mainly for?

Bulgarian split squats are mainly for the lower body.

How is a rack row best categorized?

A rack row is best categorized as an auxiliary upper body movement.

What does a written explanation of a push-up include?

Lowering the chest towards the floor while keeping the body straight.

Which is a correct dynamic warm-up component?

The quad pull and reach is a correct dynamic warm-up component.

Why should you avoid overtraining?

To allow full muscle and strength development.

What should you do to help with safe and effective lifting?

Warm up and use proper form.

What describes the difference between front squat and back squat?

The bar position is different: front squat has the bar on the front thigh, while back squat has it on the upper back.