Weight Room And Muscle Group Quiz

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Weight Room And Muscle Group Quiz - Quiz

This specific quiz is required to be done by students after they have completed the weight room section of the Introduction to Excercise and Healthy Eating training program. The quiz is an examination of the weight room section of the training program including major muscle groups.


Questions and Answers
  • 1. 

    The front part of the arm is called?

    • A.

      Deltiods

    • B.

      Adominals

    • C.

      Peroneus Longus

    • D.

      Biceps

    • E.

      Sternophyroid

    Correct Answer
    D. Biceps
    Explanation
    The front part of the arm is called the biceps. The biceps muscle is located in the upper arm and is responsible for flexing the elbow joint and rotating the forearm. It is a two-headed muscle that is easily visible on the front of the arm when it is flexed. The other options mentioned, such as deltoids, abdominals, peroneus longus, and sternophyroid, are not located in the front part of the arm.

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  • 2. 

    The Machine Bench press is a great excercise to work on your?

    Correct Answer
    Chest
    Pectoralis
    Pectoralis Major
    Explanation
    The machine bench press is a great exercise to work on your chest muscles, specifically the pectoralis major. The pectoralis muscles are located in the chest area and are responsible for movements such as pushing and hugging. By performing the machine bench press, you can target and strengthen these muscles, helping to improve your upper body strength and overall chest development.

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  • 3. 

    What are the benefits of Stretching?

  • 4. 

    What is a group of repetitions called?

    Correct Answer
    Set
    Explanation
    A group of repetitions is called a set. A set is a collection of distinct elements that are considered as a single entity. In this context, it refers to a collection of repeated actions or occurrences.

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  • 5. 

    Squats is an excercise used to work on your?

    • A.

      Arms

    • B.

      Legs

    • C.

      Shoulders

    • D.

      Abs

    • E.

      Back

    Correct Answer
    B. Legs
    Explanation
    Squats is an exercise primarily used to work on your legs. This compound movement targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves. By performing squats, you can strengthen and tone these muscles, improve lower body stability, and increase overall lower body strength. Additionally, squats also engage the core muscles as stabilizers, but their main focus is on the legs.

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  • 6. 

    What are five common safety etiquette rules used in the weight room? 

  • 7. 

    Why are ballistic movements discouraged during stretching exercises?

    Correct Answer
    If stretch is instituted too rapidly the muscles protective mechanism kicks in (stretch reflex) and the muscle tissue actually tightens
    Explanation
    Ballistic movements during stretching exercises are discouraged because they can trigger the stretch reflex, which is a protective mechanism of the muscles. When a stretch is applied too rapidly, the stretch reflex causes the muscle tissue to tighten instead of lengthen. This tightening can increase the risk of injury and limit the effectiveness of the stretch. Therefore, it is recommended to perform slow and controlled stretches to allow the muscles to gradually relax and lengthen without triggering the stretch reflex.

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  • 8. 

    The rectus femoris is located in what part of the body?

    Correct Answer
    upper legs
    Explanation
    The rectus femoris is a muscle located in the upper legs. It is one of the four quadriceps muscles and is responsible for extending the leg at the knee joint.

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  • 9. 

    The muscle forming the rounded contour of the shoulder is called?

    • A.

      Pectoralis major

    • B.

      Lattisimus dors

    • C.

      Deltoid

    • D.

      Quadriceps

    • E.

      External oblique

    Correct Answer
    C. Deltoid
    Explanation
    The muscle forming the rounded contour of the shoulder is called the deltoid. It is a large, triangular muscle that covers the shoulder joint and is responsible for the abduction, flexion, and extension of the arm. The deltoid muscle gives the shoulder its rounded appearance and is important for various movements of the upper limb.

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  • 10. 

    All the stretching procedures are correct below except?

    • A.

      Hold each stretch for at least 30 seconds and repeat two or three times

    • B.

      Avoid bouncing during the stretch. Bouncing can cause small microtears in the muscle that can lead to injury.

    • C.

      All stretching should be pain free. If you start to feel pain while you stretch, relax your stretch slightly so that you feel a stretch while avoiding pain

    • D.

      Stretching should only be performed before your workout

    • E.

      Relax and breathe freely while stretching

    Correct Answer
    D. Stretching should only be performed before your workout
    Explanation
    Stretching should not only be performed before your workout, but also after your workout. Stretching before a workout can help warm up the muscles and increase flexibility, while stretching after a workout can help cool down the muscles and prevent muscle soreness. It is important to stretch both before and after physical activity to maintain flexibility and prevent injury.

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  • 11. 

    What is the definition of Overload Training

    Correct Answer
    Overload training is a calculated method of progressively working your muscles harder and harder to induce gains in strength, mass or endurance.
    Explanation
    Overload training is a training method that involves gradually increasing the intensity or workload placed on the muscles in order to stimulate growth and improvement in strength, muscle size, or endurance. This approach focuses on pushing the muscles beyond their current capacity, forcing them to adapt and become stronger. By consistently increasing the demands placed on the muscles, overload training aims to promote continuous progress and prevent plateauing.

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  • 12. 

    When performing a machine bicep curl all the following directions are true except?

    • A.

      Adjust the seat so that your elbows are slightly lower than your shoulders

    • B.

      With your chest against the front pad, place your elbows on the top pad and grasp the handles with an underhand grip

    • C.

      Keep your butt firmly planted on the seat; keep your head up and avoid letting your shoulders come forward to help

    • D.

      Exhaling, curl upward as far as possible

    • E.

      When exhaling, return to the starting position

    Correct Answer
    E. When exhaling, return to the starting position
    Explanation
    The correct answer is "When exhaling, return to the starting position." This statement is incorrect because when performing a machine bicep curl, you should inhale while returning to the starting position, not exhale. Exhaling is typically done during the exertion phase of the exercise, which is when you curl upward as far as possible.

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  • 13. 

    Why is Cardio training important?

  • 14. 

    What is the most popular and effective cardio training exercise?

    Correct Answer
    Running
    Explanation
    Running is considered the most popular and effective cardio training exercise because it engages multiple muscle groups, increases heart rate, and improves cardiovascular endurance. It is a weight-bearing exercise that helps burn calories, boost metabolism, and promote weight loss. Running also releases endorphins, which can improve mood and reduce stress levels. Additionally, it is a versatile exercise that can be done indoors or outdoors, and can be easily modified to suit different fitness levels and goals.

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  • 15. 

    When performing cardio training your heart rate should elevate from 60 to what percentage of your maximum rate

    Correct Answer
    85
    Explanation
    During cardio training, it is recommended for your heart rate to elevate to 85% of your maximum heart rate. This intensity level ensures that you are working at a challenging level, effectively improving cardiovascular fitness and burning calories. By reaching 85% of your maximum heart rate, you are pushing your body to work harder and increasing the efficiency of your cardio workout.

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  • 16. 

    Cable push downs are used for which muscle group?

    • A.

      Back

    • B.

      Legs

    • C.

      Arms

    • D.

      Shoulders

    • E.

      Abs

    Correct Answer
    C. Arms
    Explanation
    Cable push downs are a commonly used exercise to target the arm muscles, specifically the triceps. This exercise involves using a cable machine and a straight bar attachment to perform a pushing motion that primarily engages the muscles in the back of the upper arm. By performing cable push downs, individuals can effectively strengthen and tone their arm muscles.

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  • 17. 

    One complete movement in an exercise, from the starting position to a position of maximum contraction and then back to the starting position is called?

    Correct Answer
    Repetition
    Rep
    Explanation
    In fitness and exercise, a repetition, also known as a rep, refers to one complete movement of an exercise. It involves starting from a specific position, performing the exercise to reach a position of maximum contraction, and then returning back to the starting position. This term is commonly used to track and measure the number of times an exercise is performed during a workout session.

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  • 18. 

    When perfoming alternating presses with free weights, what is the proper routine?

  • 19. 

    Performing repetitions until you can no longer lift the weight through the concentric (or positive) part of the movement is called?

    Correct Answer
    Training to Failure
    Explanation
    Training to failure refers to the practice of performing repetitions until you can no longer lift the weight through the concentric (or positive) part of the movement. This technique is commonly used in strength training to maximize muscle growth and increase strength. By pushing the muscles to their limits, training to failure helps stimulate muscle fibers and promote adaptation. It is important to note that training to failure should be used sparingly and with caution, as it can lead to overtraining and increased risk of injury if not properly managed.

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  • 20. 

    Why are safety etiquette rules used in the weight room?

    Correct Answer
    Because weight rooms are becoming increasingly crowded
    Explanation
    Safety etiquette rules are used in the weight room because weight rooms are becoming increasingly crowded. With more people using the weight room, there is a higher risk of accidents and injuries. Safety etiquette rules help to maintain order and ensure that everyone can safely use the equipment and perform their exercises without interfering with others. These rules may include guidelines for sharing equipment, using proper form, and respecting personal space. By following these rules, individuals can minimize the risk of accidents and create a safer environment for everyone in the weight room.

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