Bones & Joints
What is the longest bone in the body?
Femur
Which muscle group is worked most by a squat?
Quadriceps, hamstrings, glutes
Give an at-home alternative to the leg press machine.
Femur
What contraction shortens the muscle under tension (lifting)?
Concentric contraction
Name one sport that heavily uses glute strength.
Track sprinting, softball, or soccer
Which joint type allows for rotation and multiple axes of motion?
Ball-and-socket joint
Which muscles are primarily used in a push-up?
Pectorals, triceps, deltoids
Which muscle is targeted by a bicep curl?
Biceps brachii
What type of contraction occurs when lowering a weight slowly?
Eccentric contraction
How could strengthening hamstrings help in sprinting or kicking?
Improves power and reduces risk of hamstring pulls
Name the two bones in the lower leg.
Tibia and fibula
Which core muscle is targeted in a plank?
Rectus abdominis
What muscle(s) does a chest press machine work?
Pectorals, triceps, deltoids
Define isometric contraction.
Muscle contracts but does not change length (e.g., plank or wall sit)
For a basketball player, which two machine-based exercises would you include and why?
Leg press (jump power) and chest press (shooting/passing strength)
Which bone connects upper arm to shoulder?
Humerus
Which muscle does the lat pulldown machine target?
Latissimus dorsi (lats)
Name a machine that targets the hamstrings and explain its motion type.
Leg curl machine – isolates hamstrings through knee flexion (isolation exercise)
Why is proper form important in strength training?
Prevents injuries and ensures correct muscles are targeted
How might injury occur if someone over-relied on one muscle group and ignored its antagonist?
Imbalance could cause joint stress or strain (e.g., strong quads, weak hamstrings = knee injury)
What is the function of the skeleton besides movement?
Protect organs, produce blood cells, and store minerals
Name three muscles active during a shoulder press.
Deltoids, triceps, trapezius
For the cable machine, name one exercise and the muscles it works.
Cable tricep pushdown – triceps; cable row – lats and biceps
Describe two risks of using improper form on a machine.
Muscle strain or joint injury; compensating with wrong muscles causing imbalance
Design a 3-exercise mini plan (one compound, one isolation, one core) for a soccer player.
Compound: Squats;
Isolation: Hamstring curls;
Core: Plank