Kettlebell Cardio Education Exam

19 Questions | Total Attempts: 101

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Cardio Quizzes & Trivia

Once this exam is completed please email [email protected] Org to find out more about the continuing education credits awarded for this course and the other steps you can take to further your training.


Questions and Answers
  • 1. 
    Which is the most important thing when training with a kettlebell?
    • A. 

      Number of repetitions

    • B. 

      The weight used

    • C. 

      Correct form and safety

    • D. 

      Results attained

  • 2. 
    Correct Exercise Position is best defined as:
    • A. 

      Feet shoulder width apart, chest up, shoulders retracted and down, abdominals engaged, back naturally arched without rounding, slight knee bend, weight distributed in the heels

    • B. 

      Feet shoulder width apart, chest up, shoulders retracted and down, abdominals relaxed, back comfortably rounded, slight knee bend, weight distributed in the heels

    • C. 

      Feet 12 inches apart, chest up, shoulders retracted and down, abdominals engaged, back comfortably rounded, slight knee bend, weight distributed in the heels

    • D. 

      Feet shoulder width apart, chest up, shoulders retracted and down, abdominals engaged, back naturally arched without rounding, straight knees, weight distributed in the heels

  • 3. 
    What should you rely on to initiate small, partial, swings before beginning full kettlebell swings?
    • A. 

      Hip Drive

    • B. 

      Momentum of the kettlebell

    • C. 

      Pulling with the arms

    • D. 

      Shifting weight to the toes

  • 4. 
    The correct sequence of body parts engaged during a kettlebell swing from start to finish are:
    • A. 

      Heels, knees, hips, core

    • B. 

      Heels, ankles, hips, knees, core

    • C. 

      Core, heels, hips, knees

    • D. 

      Ankles, heels, knees, core, hips

  • 5. 
    Which of the following are the most common mistakes to look out for during kettlebell training?
    • A. 

      Pulling with the arms

    • B. 

      Rounded back and collapsed chest

    • C. 

      Feet too wide or too close

    • D. 

      All of the above

  • 6. 
    Which is not a component of a dynamic warm up?
    • A. 

      Stretching while moving targeting the muscles that will be used during the workout.

    • B. 

      Static stretches like touching your toes and holding the position

    • C. 

      Aerobic activity to increase the heart rate

    • D. 

      Bodyweight exercises like push-ups, squats and lunges

  • 7. 
    The kettlebell hook grip is defined as:
    • A. 

      Two hands gripping the handle, palms down, thumbs hooked

    • B. 

      Hand goes through the handle and the ball of the weight rests on the wrist

    • C. 

      Thumbs go through the handle with palms/hands wrapped around the ball of the weight

    • D. 

      One hand gripping the handle, palms down, thumbs hooked

  • 8. 
    What is the mission of the Kettlebell Cardio online instructor course?
    • A. 

      Provide hardcore kettlebell training program that will result in maximum weight loss

    • B. 

      Provide coaching for the clean, snatch and Turkish get-up

    • C. 

      Provide a safe and effective kettlebell instruction and education course

    • D. 

      Provide hardcore kettlebell training program that will result in maximum muscle bulking

  • 9. 
    How does the Kettlebell Cardio swing differ from a “hard style” swing?
    • A. 

      We engage the core, hips, and glutes without swinging with our lower back

    • B. 

      It does not differ from the hard style

    • C. 

      We engage the lower back with most of the weight and do not engage the lower body

    • D. 

      We use arm strength to swing the kettlebell instead of momentum

  • 10. 
    Kettlebell training is effective because:
    • A. 

      One piece of equipment simultaneously works strength, flexibility, and cardiovascular fitness for optimal fat burning

    • B. 

      The uneven distribution of weight and design of the kettlebell forces our bodies to recruit multiple muscle groups while engaging stabilizer muscles

    • C. 

      Kettlebell workouts enable excessive sweating, which directly translates to higher caloric expenditure per workout

    • D. 

      Both a and b

    • E. 

      Both b and c

  • 11. 
    What is the proper progression for the kettlebell swing?
    • A. 

      Bodyweight squat, jump squat, box jump, kettlebell swing

    • B. 

      Exercise position, bodyweight squat, kettlebell swing

    • C. 

      Exercise position, bodyweight squat, front squat, jump squat, kettlebell swing

    • D. 

      Exercise position, bodyweight squat, jump squat, kettlebell swing

  • 12. 
    Who can benefit from training with kettlebells?
    • A. 

      athletes and experienced exercisers

    • B. 

      First time exercisers

    • C. 

      Experienced exercisers only

    • D. 

      Both a. and b.

  • 13. 
    When an exercise sequence is completed, instructors should make sure that clients do what?
    • A. 

      Immediately drop the kettlebell to relieve the body of its weight regardless of body position

    • B. 

      Slow their breathing and heart rate before setting the kettlebell down

    • C. 

      Return to the athletic body position before squatting down to release the weight

    • D. 

      Bend at the hips slowly and release the kettlebell when the back is parallel to the floor

  • 14. 
    What type of grip is used on the kettlebell during a regular two handed kettlebell swing?
    • A. 

      Hook Grip

    • B. 

      Basic – two hands on the handle

    • C. 

      Single hand grip

    • D. 

      Thruster Grip

  • 15. 
    A telltale sign of improper swing form is
    • A. 

      The front of the kettlebell is visible at the top of the swing

    • B. 

      Sitting back and down into a squat to load the hamstrings

    • C. 

      Using the hips and core to propel the kettlebell

    • D. 

      Squeezing the glutes and core at the top of the kettlebell swing

  • 16. 
    The American Council of Exercise found that kettlebell training…
    • A. 

      Was ineffective and prone to injuries

    • B. 

      Useful for athletes and specific populations

    • C. 

      Provides a much higher-intensity workout than standard weight-training routines

    • D. 

      Is less effective than traditional weight-training routines

  • 17. 
    The primary source of power used during kettlebell exercises comes from
    • A. 

      The smaller muscles of the biceps, triceps and forearms

    • B. 

      Large movers of the lower body – glutes, hamstrings and quads

    • C. 

      The hip flexors, groin and core

    • D. 

      The low back only

  • 18. 
    Which group represents the foundational kettlebell exercises as outlined in this course?
    • A. 

      Two handed swing, thruster, deadlift high-pull

    • B. 

      Weighted sit-up, in and out, kettlebell twist

    • C. 

      Half moon, floor to shelf, figure 8

    • D. 

      Thruster, plank row, power swing

  • 19. 
    Which exercise is being described? Grasping the kettlebell in the hook grip, we hold the kettle bell at chest height with elbows bent, proceed into a squat position, and stand up while simultaneously thrusting kettlebell to the overhead position.
    • A. 

      Two handed swing

    • B. 

      Weighted sit-up

    • C. 

      Half Moon

    • D. 

      Thruster

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