Head placed firmly against the pad, shoulders and upper back placed against the pad, buttocks placed evenly on the bench or seat, and feet flat on the floor.
What is the 5 point body contact position
100
What the C in COST goals stands for (also explain)
What is Challenging
100
You should spot power exercises (true/false)
What is False
100
The type of stretching you should do before an activity
What is Dynamic stretching
100
A muscle action in which the muscle lengthens because the contractile force is less than the resistive force.
What is Eccentric muscle action
200
When you should exhale
What is during the most strenuous part of the movement
200
What the O in COST goals stands for (also explain)
What is Obtainable
200
This is where you should spot
What is nearest the weight
200
This is what NBA-WNBA stands for
What is Never Bounce, Always Warm, Normal Breathing, and Appropriate
200
This is a safe way of knowing how much you can lift
What is 1 Rep Max estimation test
300
Pushing air out of your lungs without exhaling is know as
What is Valsalva Maneuver
300
What the S in COST goals stands for (also explain)
What is Specific
300
You should use an alternated grip when spotting...
What is Over the Face exercises
300
Reasons for warming up beyond safety reasons
What are:
Faster muscle contraction and relaxation of both agonist and antagonist muscles.
Improves range of motion.
Improvements in the rate of force development and reaction time.
Improvements in muscle strength and power.
Helps prevent overheating by starting the sweating process.
Psychologically prepares one for the activity.
300
This is the muscle that can slow down or stop the movement.
What is Antagonist
400
You use these to support your back only when needed
What are weight belts
400
What the T in COST goals stands for (also explain)
What is Timeframe
400
Three things you should communicate with the lifter when spotting
What is when to lift off, when they need/want help, and the approximate number of repetitions they think they will do.
400
What is the FITT principle
What is Frequency, Intensity, Time, and Type
400
These are disadvantages of weight machines
What are:
Expensive to buy
Expensive to maintain
Dynamic movements difficult or impossible
Limited number of exercises
Do not develop stabilizing muscles
500
Name 5 other safety tips
What is:
Always use collars on the bar when lifting weights.
Always replace weights to the proper racks so that others do not trip over them. that others do not trip over them
Use proper lifting techniques when moving weights around the room.
Wear shoes with good traction.
Ensure equipment is in good condition.
After weight training, be sure to thoroughly stretch the areas you've just worked.
Give yourself time to rest between workouts. After working out a muscle group, take 36 to 48 hours to recuperate.
500
This is who/what students should compare their performance against
What is themselves
500
You can use these as guideposts for adjusting machines to fit your body type
What are Red dots
500
These are the 5 components of fitness
What are:
Cardiovascular Endurance
Muscular Endurance
Muscular Strength
Flexibility
Body Composition
500
These are the 6 Skill-Related Fitness Components
What is Agility, Balance, Coordination, Power, Reaction, Speed