Genesis Class For Trinity Fitness Quiz

The correct answer is "sagging core and not achieving full range of motion in the push up." This means that when performing a burpee, two common faults are allowing the body to sag in the middle instead of maintaining a straight line, and not fully extending the arms during the push-up portion of the exercise. These faults can decrease the effectiveness of the exercise and potentially lead to injury.

Knees to elbows exercise involves bringing your knees up to touch your elbows while hanging from a bar or using a set of rings. This movement primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors. By engaging and strengthening the core, knees to elbows exercise helps improve stability, balance, and overall core strength. It does not specifically target the thighs or lower back, making "core" the correct answer.

The correct answer is "across your shoulder blades." When performing back extensions, it is important to position the bar across your shoulder blades. This placement helps to distribute the weight evenly and provides stability during the exercise. Placing the bar on your neck or over your head can lead to discomfort or strain in those areas. Therefore, the correct position for the bar during back extensions is across your shoulder blades.

During the first 30 days at Trinity Fitness, it is recommended to scale down the workouts and prioritize technique over intensity. This is likely because new members may not be familiar with the exercises or may not have built up the necessary strength and endurance yet. By focusing on technique, individuals can ensure they are performing the exercises correctly and reduce the risk of injury. Scaling down the workouts can also help gradually build up fitness levels without overwhelming the body.

The correct answer is performing knees to chest or leg raises. This is because both knees to chest and leg raises are similar movements that target the core muscles, just like knees to elbows. These exercises can be modified to suit different ability levels, making them suitable alternatives for scaling the difficulty of knees to elbows. Crunches and skipping the exercise completely are not mentioned as suitable alternatives, so they are not the correct answer.

In both the shoulder press and push press, it is important to maintain a vertical bar path. This means that as you lift the weight, the barbell should move straight up and down, directly above your head. This ensures proper alignment and engagement of the shoulder muscles, maximizing the effectiveness of the exercise and reducing the risk of injury. Using light weight or pushing the bar away from your body are not necessarily essential in these exercises, as the focus is on maintaining the correct bar path.

When performing deadlifts, it is important to reset the hips after every repetition. This means that after completing a rep, the lifter should lower the weight back down to the ground, reset their starting position, and then initiate the next rep. This allows for proper form and technique, as well as ensuring that the correct muscles are being targeted and engaged throughout the exercise. Failing to reset the hips can lead to improper alignment, increased risk of injury, and reduced effectiveness of the exercise.

The push press is more efficient than the shoulder press because it utilizes the hips. By generating power from the lower body and transferring it through the core, the push press allows for a greater amount of weight to be lifted. This is in contrast to the shoulder press, where the upper body alone is responsible for generating the force. By involving the hips, the push press not only allows for a heavier load to be lifted but also increases the speed and explosiveness of the movement.

Keeping the elbows in front of the bar in the thruster movement helps maintain a vertical torso and bar path. This is important because it allows for efficient transfer of power from the legs to the upper body, ensuring proper alignment and stability throughout the movement. By keeping the elbows in front of the bar, the lifter can maintain a more upright position, preventing the chest from collapsing forward and promoting a straight bar path.

The sumo deadlift high pull is a compound exercise that involves multiple muscle groups. It is initiated by driving up with the legs, which generates power and momentum. This is followed by engaging the hips and explosively extending them, further contributing to the upward movement. Finally, the arms come into play by pulling the weight towards the body, completing the movement. This sequence of actions allows for maximum power generation and efficient execution of the exercise.

The split in the split jerk refers to the foot position as you progress through the lift. In the split jerk, the lifter starts with the barbell on their shoulders and then explosively drives it overhead. During this movement, the lifter splits their legs, with one foot moving forward and the other moving backward. This split position provides stability and allows the lifter to lower their body under the barbell, completing the lift. Therefore, the split in the split jerk refers to the foot position, not the hand placement on the bar or a form of gymnastics movement.

In executing the split jerk, both sinking the hips and quickly dropping under the weight as the bar goes up, and landing with the arms locked out straight overhead are correct. Sinking the hips and quickly dropping under the weight helps to generate power and stability, while landing with the arms locked out straight overhead ensures proper positioning and control of the weight. Therefore, both actions are necessary for a successful split jerk.

In the sumo dead lift high pull, it is important to start pulling with the arms right after the hips rapidly reopen and the legs are straight. This is because the power generated from the hips and legs is transferred to the arms to complete the movement. Starting the arm pull too early or too late can result in a loss of power and inefficient execution of the exercise. Therefore, the correct timing for initiating the arm pull is right after the hips rapidly reopen and the legs are straight.

Keeping the bar over the middle of the foot, shoulders back in retraction, and a tight posterior chain during deadlifts is important because it serves two purposes. Firstly, it helps to keep the stress load off the lower back, distributing it more evenly throughout the body and reducing the risk of injury. Secondly, it provides a great mechanical advantage in pulling the weight off the floor, allowing for a more efficient and effective lift. Therefore, both of these factors are important in performing deadlifts correctly and safely.

Looking up during the back squat takes away the hip drive. The hip drive is an important component of the back squat as it helps generate power and strength. By looking up, the alignment of the spine and hips can be compromised, leading to a loss of power from the hips. This can result in a less effective squat and potentially increase the risk of injury. Therefore, it is not recommended to look up during the back squat.

The correct answer is "chest up and but down like a gorilla." In the sumo deadlift high pull, the correct form involves keeping the chest lifted and the buttocks down, similar to the posture of a gorilla. This position helps to engage the correct muscles and maintain proper alignment throughout the movement, maximizing the effectiveness and safety of the exercise.

Rolling forward on your toes in the squat movement can lead to both disengaging the hamstrings and stressing the knee joints. When you roll forward, the weight shifts towards the front of your feet, causing the hamstrings to become less engaged in the movement. This can result in decreased activation of the hamstrings and increased stress on the knee joints, potentially leading to knee pain or injury. Therefore, both options are correct.

A proper kettlebell swing is performed when a rapid reopening of your hip joint generates upward momentum on the weight. This means that the power for the swing comes from the hips, not from your arms, legs, or stomach. By forcefully extending your hips, you create a powerful hip hinge movement that propels the kettlebell forward. This technique allows for efficient and effective execution of the exercise, maximizing the benefits and minimizing the risk of injury.

In a pull-up exercise, the correct answer states that the full range of motion is achieved when your chin is over the bar at the top and your arms are straight at the bottom. This means that during the pull-up, you should fully extend your arms at the bottom position and pull yourself up until your chin is above the bar. This ensures that you are engaging the muscles in your back and arms effectively and performing the exercise correctly.

When performing the back squat, it is important to keep the weight back on the heels to maintain balance and stability. This helps to engage the posterior chain, including the glutes and hamstrings, which are important for proper squat mechanics. Additionally, maintaining a lumbar curve helps to protect the lower back and prevent injury. A downward gaze helps to maintain a neutral spine position and ensures proper alignment throughout the movement.

The proper set up for a thruster includes feet at shoulder width, elbows in front of the bar, and the bar racked on the shoulders. This setup allows for proper stability and positioning throughout the movement. Having the feet at shoulder width provides a solid base of support, while keeping the elbows in front of the bar helps to maintain a strong front rack position. Racking the bar on the shoulders ensures that the weight is properly distributed and allows for efficient transfer of force during the thruster exercise.

When performing back extensions, it is important to position your feet at hip width and maintain a flat or lumbar curve in your back. This alignment helps to ensure proper engagement of the muscles in your lower back and minimizes the risk of injury. Having your feet at hip width provides a stable base of support, while a flat or slightly curved back helps to maintain the natural curvature of the spine and distribute the load evenly. This position allows for effective strengthening of the back muscles while keeping the spine in a safe and neutral position.

In the kettlebell movement, maintaining straight arms is important because it helps to engage the muscles in the upper body, particularly the shoulders and triceps. Straight arms also ensure proper alignment and stability throughout the movement, allowing for better control and efficiency. This helps to prevent strain or injury to the wrists and elbows. Additionally, straight arms help to maximize the range of motion and power generation, leading to more effective and impactful kettlebell exercises.

During the thruster movement, it is important for the bar to remain over the middle of the foot. This is because maintaining the barbell over the middle of the foot helps to distribute the weight evenly and maintain balance throughout the exercise. It also ensures proper alignment and prevents any excessive strain on the lower back or other muscles. By keeping the bar over the middle of the foot, it allows for efficient transfer of power and maximizes the effectiveness of the thruster movement.

The correct answer is feet at hip width, bar racked on shoulders, elbows slightly forward of bar. This is the correct set up for both the shoulder press and push press. Having the feet at hip width provides a stable base of support, and having the bar racked on the shoulders allows for proper alignment and distribution of weight. The elbows being slightly forward of the bar helps to engage the muscles of the upper body more effectively during the movement.