Safety, Form & Precautions
When doing exercises in a standing position, always keep a strong base of support and keep the knees ______________.
This type of isotonic contraction occurs when a muscle shortens while generating force, such as raising the weight during a bicep curl.
What is Concentric contraction
How many total repetitions will a student perform if their workout log calls for 4 x 8 bench presses?
What is 32 total reps (4 sets of 8 reps)
This basic piece of safety gear must be placed on the ends of a barbell during all free-weight lifts to secure the weight plates in place.
What is a Barbell Clip / Collar
To protect the wrists from conditions like carpal tunnel syndrome and make lifts safer, you should avoid hyperextending your wrists and maintain a ____________________ position.
What is a neutral wrist position?
These two major upper-body muscle groups act as the primary movers during a flat barbell bench press and a lat pulldown
What are the Pectoralis Major (chest) and Latissimus Dorsi (lats)
Before using any weight room facility, every participant must complete this health screening questionnaire to assess personal medical readiness.
What is a PAR-Q?
According to your FFSS weight sheet, how much does a standard Olympic Barbell weigh by itself compared to a Curl Bar?
What is 45 lbs (Olympic Barbell) and 25 lbs (Curl Bar)
Describe the proper breathing pattern during weight lifting regarding when you should inhale and when you should exhale
What is exhale during the lifting phase and inhale during the lowering phase?
Controlling the weight slowly on the way down during a lift is known as this type of contraction, where the muscle lengthens under tension
What is an eccentric contraction
This type of recovery day involves complete physical downtime, prioritizing sleep and hydration, and is best used after high fatigue or illness.
What is Passive Rest Day
Name two pieces of cardio equipment from your sheet that utilize a non-impact, gliding or pedaling motion rather than foot strikes like a treadmill.
What are the Elliptical, Stationary Bike, or Rowing Machine?
Performing a squat beyond a 90 degree knee flex puts force on knee ligaments. What other joint alignment MISTAKE must be avoided regarding your knees related to your toes when lowering into a squat?
What is allowing your knees to extend further ahead than your toes
While performing a heavy squat, the quadriceps extend the knee, but these two posterior muscle groups flex the knee and extend the hips
What are the hamstrings and glutes
Using the Epley formula, Estimate the 1RM for a student who bench presses 150lbs for 6 reps.
What is 180 lbs?
Name two versatile training tools from your equipment sheet that utilize elastic tension , and state one key benefit of using them for warm-ups or mobility work
What are Resistance Bands & Loops, & to build joint stability and increase blood flow during active recovery or warm-ups
When squatting, doing knee extensions, or standing, why is it critical never to forcefully lock out your joint completely?
What is.... IT will place excessive stress/pressure on the joint structure and ligaments rather than the muscle
To target and grow your Rectus Abdominis, What would be a piece of equipment in the weight room I could use? AND Name 3 exercises you can perform.
What is Dip/leg Raise Combo Station.
- Crunches
- Bicycles
- Ab roller etc..
A student squats 200 lbs for 3 reps. First, calculate their estimated 1RM using the Epley formula. Second, state what specific training phase a heavy load at 90% of 1RM is used for.
What is a 220 lb 1RM. AND it is used for a heavy strength building or "peaking" phase
Name the specific piece of equipment that provides arm support during isolated bicep curls.
What is the Preacher Curl Bench