Compound/Aux Lifts
Muscles
Training Principles
COF/FITT
Heart Rate
100

What muscle is the primary mover of the bench press?

Pectorals

100

Anterior refers to the muscles on which side of the body?

Front

100

Specificity: Which option would be most efficient for someone who wants to improve their deadlift 1 rep max?

a. Practice Leg press, leg curl, leg extensions 

b. Practice deadlifts once a week

B

100

Which health-related component of fitness refers to maximum force?

Strength

100

Unique is 15 years old. What is her Maximum Heart Rate?

205

200
What is an important cue for squat?

Spine neutral, feet flat, engage core, sit back, squeeze glutes to stand, etc.

200

True or False: The latissimus dorsi is an anterior muscle.

False

200

Overload: How can you overload your body to achieve new gains?

Increase sets, reps, weight, depth

200

If I am completing as many reps of bicep curls in a row as possible, I am testing my muscular ______.

Endurance

200

I should be in this heart rate zone when I am exercising to achieve the most benefits

Target Heart Rate Zone (50-85% of MHR)

300

What are the two types of grips that can be used to complete a deadlift?

Pronated, Mixed

300

What is the anatomical location of the trapezius?

Upper Extremity, Posterior

300

Reversibility: Give one tip for someone who is returning to exercise after time off.

Stretch, consistency, active rest days, etc.

300

Jump Rope mainly requires _________.

Coordination

300

You may be in this heart rate zone if you are having trouble catching your breath while exercising

Vigorous (70-85% of MHR)

400

True or False: Compound lifts use multiple muscle groups.

True

400

Name a lower extremity, anterior muscle.

Quadriceps

400

Which type of stretches should be done BEFORE your workout?

Dynamic

400

What is an example of intensity in a workout?

Heart Rate, speed, amount of weight, etc.

400

What percent of your MHR is the moderate heart rate zone?

50-70%

500

Triple _______ is an essential part of performing a power clean

Extension
500
What is the anatomical location of the abdominals?

Upper Extremity, Anterior

500

Progression: When should you increase the overload in your training?

When what you are currently doing becomes easier

500

Collin completes 4 sets of 6 heavy seated rows once a week. What is the frequency?

Once a week
500

I just finished my workout. My heart rate was 170 bpm. I rested for 1 minute then took my heart rate again. It is now 100 bpm. What is my recovery heart rate?

70 bpm