Weight Lifting

Muscles

100

How many smaller muscles make up the bicep?

Two

200

What is the large lower to mid back muscle called?

Latissimus Dorsi, or "Lats"

300

What main muscles are used during a bench press

Pectorals, triceps and deltoids (shoulders)

400

When you work out at the gym are you working skeletal, cardiac, or smooth muscle?

Skeletal muscle

500

True or false, muscles can only pull and not push?

True

Fundamentals

100

True or false, you should avoid cardio when you're doing a weights program at the gym?

False

200

If you're training for hypertrophy how many reps should you aim for?

12 - 20ish

300

Is it a good idea to train the same major muscle group intensely two days in a row?

No

400

What is an antagonist muscle?

The opposite muscle. Eg, bicep and tricep, hamstring and quads.

500

What's the most important thing in weightlifting? Weight, Form, Timing or Type of Exercise?

Form - without it you will hurt yourself and not target the right muscle. F-orm T-iming W-eight

Exercises

100

What is a good exercise do to to target the hamstrings?

Squats, deadlift, hamstring curl

200

What are 2 good back exercises?

Deadlift, seated row, lat pulldowns

300

What's the difference between free weights and pin loaded machines. What are the benefits of both?

Free weights - great for more experienced gym goers. Use stabiliser muscles, and can get a better contraction Machines - good for isolated exercises, great for new gym goers, easy and safer to use

400

At a standard gym, what are all the different plate sizes? (In lbs)

5 10 25 45

500

A person has only 1 arm. How could you modify a couple of exercises to help him workout his chest?

Use the smith machine to do bench press, they can use the fly machine, etc.

Nutrition

100

True or false, muscle requires more calories?

True

200

What is an important thing to ensure you are eating plenty of when you're weightlifting? It can be known as the building blocks of muscle.

Protein

300

True or false, as long as you intake enough protein when you're lifting you don't need to worry about what else you're eating?

False, a healthy balanced diet (right amount of carbs, fats, protein) is vital and helps with building and maintaining muscle along with general health and well being.

400

Is it better to eat a big meal before or after a gym session?

After - you don't want to train on a full stomach. Eating a nice health meal after training gives the body nutrients it needs to help rebuild the muscle.

500

Name 4 healthy high protein foods?

Chicken, steak, turkey, tuna, cottage cheese, milk