Weight Training Safety Quiz

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| By ALouis1002

ALouis1002

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1/80 Questions

You can locate the Bicep muscles in the
- Upper arm.
- Lower leg.
- Neck.
- Forearm.

About This Quiz

This Weight Training Safety Quiz assesses knowledge of muscle anatomy and the benefits of weight training. It covers key muscle locations and the impact of strength training on physical health, suitable for anyone looking to enhance their fitness education.

Quiz Preview

2.

The Trapezius muscle is part of the
- Neck and shoulders.
- Chest.
- Abdomen.
- Calf.
Correct Answer

A. Neck and shoulders.

Explanation

The Trapezius muscle is a large muscle located in the upper back and neck region. It extends from the base of the skull down to the middle of the spine and out to the shoulders. It is responsible for various movements of the neck and shoulders, such as rotating, retracting, and elevating the scapulae. Therefore, the correct answer is "neck and shoulders."

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3.

The deltoid muscle is found on the
- Lower leg.
- Shoulder.
- Mouth.
- Back.
Correct Answer

A. Shoulder.

Explanation

The deltoid muscle is found on the shoulder. It is a large, triangular muscle that covers the shoulder joint and gives the shoulder its rounded shape. It is responsible for various movements of the arm, including lifting the arm to the side and rotating it. The deltoid muscle is an important muscle for shoulder stability and function.

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4.

The triceps bracchii is part of the
- Neck.
- Wrist.
- Foot.
- Back of the upper arm.
Correct Answer

A. Back of the upper arm.

Explanation

The triceps brachii is a muscle located at the back of the upper arm. It is responsible for extending the elbow joint and straightening the arm. This muscle is commonly targeted in exercises such as tricep dips and tricep pushdowns. It is important for activities that involve pushing motions, such as pushing a door open or lifting weights. The triceps brachii is not located in the neck, wrist, or foot, making "back of the upper arm" the correct answer.

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5.

The quad muscle group is part of the
- Back and neck.
- Calf and foot.
- thigh.
- Shoulders and arms.
Correct Answer

A. thigh.

Explanation

The quad muscle group is located in the thigh. It consists of four muscles, namely the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. These muscles are responsible for extending the knee and flexing the hip. They are crucial for activities such as walking, running, and jumping. The back and neck, calf and foot, and shoulders and arms do not include the quad muscle group.

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6.

Weight training increases fitness by increasing muscle strength and endurance enhancing the cardiovascular system and increasing flexibility.
- True
- False
Correct Answer

A. True

Explanation

Weight training is a form of exercise that involves lifting weights or using resistance to build strength and endurance. By engaging in weight training, individuals can increase their muscle strength and endurance, which in turn improves their overall fitness level. Additionally, weight training also has benefits for the cardiovascular system, as it can help improve heart health and circulation. Moreover, weight training can also contribute to increasing flexibility, as it involves performing a variety of movements and exercises that target different muscle groups. Therefore, the statement that weight training increases fitness by increasing muscle strength and endurance, enhancing the cardiovascular system, and increasing flexibility is true.

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7.

Weight training can be done with free weights or weight machines.
- True
- False
Correct Answer

A. True

Explanation

Weight training can indeed be done with either free weights or weight machines. Free weights refer to dumbbells, barbells, and kettlebells, which allow for a greater range of motion and engage stabilizing muscles. On the other hand, weight machines provide a guided movement pattern and are often easier to use for beginners or individuals with limited mobility. Both methods have their advantages and can be effective for building strength and muscle mass. Therefore, the statement "Weight training can be done with free weights or weight machines" is true.

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8.

Work all your major muscle groups at least twice a week. Include at least one exercise for the upper back, shoulder, chest, lower back, abdominals, biceps, triceps, glutes, quads, hamstrings and calf muscles.
- True
- False
Correct Answer

A. True

Explanation

The statement is true because it is important to work all major muscle groups in order to achieve a balanced and well-rounded workout routine. By targeting different muscle groups, you can improve overall strength, stability, and muscular endurance. Additionally, including exercises for specific muscle groups helps to prevent muscle imbalances and reduces the risk of injury.

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9.

One benefit of strength training is improved coordination and balance.
- True
- False
Correct Answer

A. True

Explanation

Strength training involves performing exercises that target specific muscle groups to increase muscle strength and endurance. As the muscles become stronger, they also become more coordinated, which improves overall coordination and balance. This is because strength training helps to improve the communication between the brain and the muscles, allowing for better control and stability during movement. Additionally, strength training can help to strengthen the muscles around the joints, which can also contribute to better balance and coordination. Therefore, it is true that one benefit of strength training is improved coordination and balance.

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10.

The best way to get rid of fat around the hips and thighs is to reduce body fat with exercise and a healthy diet.
- True
- False
Correct Answer

A. True

Explanation

Regular exercise and a healthy diet are indeed the best ways to reduce body fat, including fat around the hips and thighs. Exercise helps to burn calories and increase muscle mass, which can contribute to fat loss. Additionally, a healthy diet that is low in processed foods and high in nutrients can support weight loss and overall health. Therefore, it is true that reducing body fat through exercise and a healthy diet is the best approach to get rid of fat around the hips and thighs.

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11.

Muscle soreness is caused by microscopic tears in muscle fibers.
- True
- False
Correct Answer

A. True

Explanation

Muscle soreness is caused by microscopic tears in muscle fibers. When we engage in intense physical activity or exercise, our muscles experience stress and strain, leading to these tiny tears in the muscle fibers. This damage triggers an inflammatory response in the body, resulting in muscle soreness. This is commonly known as delayed onset muscle soreness (DOMS), which typically occurs 24 to 48 hours after exercise. The body repairs these tears, making the muscles stronger and more resilient. Therefore, the statement "Muscle soreness is caused by microscopic tears in muscle fibers" is true.

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12.

If we do not preserve muscle mass as we get older, we could lose 3-5% of muscle mass each decade after 40.
- True
- False
Correct Answer

A. True

Explanation

As we age, our bodies naturally start to lose muscle mass. If we do not actively work to preserve our muscle mass through regular exercise and a balanced diet, we can experience a significant decline in muscle mass. Research suggests that this decline can be around 3-5% per decade after the age of 40. Therefore, it is important to engage in strength training exercises and consume adequate protein to maintain muscle mass as we get older.

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13.

The bicycle crunch is performed by bringing together alternating elbows and knees resulting in a leg motion similar to pedaling a
- Bike.
- Bike trailer.
- Recumbent bike.
- Unicycle.
Correct Answer

A. Recumbent bike.

Explanation

The bicycle crunch exercise involves bringing together alternating elbows and knees, mimicking the motion of pedaling a bike. A recumbent bike is a type of stationary exercise bike that allows the user to sit in a reclined position, providing support to the back and reducing strain on the joints. Therefore, the recumbent bike is the most suitable option for performing the bicycle crunch exercise.

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14.

Fitness and exercise will help you lose weight and reduce stress.
- True
- False
Correct Answer

A. True

Explanation

Fitness and exercise have been proven to be effective in helping individuals lose weight. Engaging in physical activity increases the body's calorie expenditure, which can lead to weight loss when combined with a healthy diet. Additionally, exercise releases endorphins, which are known to reduce stress levels. Therefore, it is accurate to say that fitness and exercise can contribute to both weight loss and stress reduction.

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15.

The way your body stores and loses fat is based on
- Genetics, hormones and age.
- How many calories you take in
- How many processed carbs you consume.
- Dunno.
Correct Answer

A. Genetics, hormones and age.

Explanation

The way your body stores and loses fat is influenced by genetics, hormones, and age. These factors play a significant role in determining an individual's metabolism, body composition, and overall fat distribution. Genetics can determine where fat is stored in the body, while hormones regulate processes such as appetite, metabolism, and fat storage. Age also affects how the body stores and loses fat, as metabolism tends to slow down with age. Therefore, understanding these factors is crucial in managing weight and body fat levels effectively.

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16.

Rest each muscle group at least 48 hours between workouts.
- True
- False
Correct Answer

A. True

Explanation

It is important to rest each muscle group for at least 48 hours between workouts in order to allow them to recover and repair. This rest period is necessary to prevent overuse injuries and promote muscle growth. By giving the muscles enough time to rest, they can rebuild and become stronger for the next workout session. Therefore, the statement is true.

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17.

Rest between sets to give your muscles a chance to recover.
- True
- False
Correct Answer

A. True

Explanation

Resting between sets is important to allow your muscles to recover. During exercise, muscles undergo stress and fatigue, and rest periods between sets help replenish energy stores and remove metabolic waste products. Adequate rest allows for optimal muscle recovery, reducing the risk of injury and improving performance in subsequent sets or exercises. Therefore, it is true that resting between sets gives your muscles a chance to recover.

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18.

It is safe to hold your breath when you lift weights.
- True
- False
Correct Answer

A. False

Explanation

Holding your breath while lifting weights can increase the pressure in your chest and abdomen, which can lead to an increase in blood pressure. This can be dangerous, especially for individuals with heart conditions or high blood pressure. It is recommended to breathe continuously and not hold your breath while lifting weights to ensure proper oxygenation and prevent any potential risks.

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19.

If you lift weights to improve your tricep muscles you are exercising the
- Back of the upper arms.
- Back of the upper legs.
- Lower back.
- Lower leg.
Correct Answer

A. Back of the upper arms.

Explanation

Lifting weights specifically targets and strengthens the muscles being worked. In this case, if you are focusing on improving your tricep muscles, you are exercising the back of your upper arms. The triceps are located on the back of the upper arm and are responsible for extending the arm at the elbow joint. By lifting weights, you are engaging and working these muscles, leading to their improvement and development.

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20.

Exercises to improve your glute muscles include
- Lunges.
- Step ups.
- Squats.
- All of the above.
Correct Answer

A. All of the above.

Explanation

The correct answer is "all of the above" because lunges, step ups, and squats are all exercises that target and strengthen the glute muscles. Lunges involve stepping forward or backward while keeping the core engaged, which activates the glutes. Step ups require stepping onto a raised platform, engaging the glutes as you lift your body weight up. Squats involve bending the knees and lowering the hips, which primarily targets the glutes. Therefore, all three exercises are effective for improving glute muscle strength.

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21.

Lifting light weights for a lot of repetitions will target the aspect of fitness called ____________________.
- Muscular endurance
- Muscular strength
- Flexibility
- Body Composition
Correct Answer

A. Muscular endurance

Explanation

Lifting light weights for a lot of repetitions will target the aspect of fitness called muscular endurance. Muscular endurance refers to the ability of a muscle or group of muscles to repeatedly exert force over an extended period of time. By performing high repetitions with lighter weights, the muscles are trained to endure and sustain contractions for longer durations. This type of training is effective in improving muscle stamina and overall endurance.

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22.

When performing a shoulder press, this exercise will target the shoulder muscle which is known as the ________.
- Trapezius
- Rectus femoris
- Pectoralis major
- Deltoids
Correct Answer

A. Deltoids

Explanation

The correct answer is Deltoids. When performing a shoulder press, the primary muscle being targeted is the deltoid muscle. The deltoids are located in the shoulder and are responsible for raising and rotating the arm. They are often referred to as the shoulder muscles and play a crucial role in various upper body movements, including overhead pressing exercises like the shoulder press. The trapezius is a muscle in the upper back and neck, the rectus femoris is a muscle in the thigh, and the pectoralis major is a muscle in the chest, none of which are the primary focus of a shoulder press.

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23.

When stretching before or after a workout, a stretch should be held for at least ___________.
- 1 minute
- 5 seconds
- 15-30 seconds
- 5-10 seconds
Correct Answer

A. 15-30 seconds

Explanation

When stretching before or after a workout, a stretch should be held for at least 15-30 seconds. This duration allows the muscles to elongate and increase flexibility without causing strain or injury. Holding a stretch for less than 15 seconds may not provide enough time for the muscles to respond and lengthen, while holding it for longer than 30 seconds may lead to overstretching and potential damage. Therefore, 15-30 seconds is considered an optimal timeframe for holding a stretch.

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24.

The correct name of the exercise being performed in the picture is a ____________.
- Tricep curl
- Ulnar deviation
- Frontal raise
- Bicep curl
Correct Answer

A. Bicep curl

Explanation

The correct name of the exercise being performed in the picture is a bicep curl. In a bicep curl, the individual holds a weight in their hand and curls their forearm upward, contracting the bicep muscle. This exercise primarily targets the bicep muscles in the upper arm and helps to strengthen and tone them.

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25.

Body composition is the fat and non-fat components of the human body but it is not important in assessing recommended body weight
- True
- False
Correct Answer

A. False

Explanation

Body composition is indeed important in assessing recommended body weight. It helps to determine the percentage of fat and non-fat components in the body, which is crucial in understanding overall health and fitness. By analyzing body composition, healthcare professionals can provide accurate recommendations for maintaining a healthy weight and reducing the risk of various health conditions. Therefore, the statement that body composition is not important in assessing recommended body weight is false.

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26.

Cardiorespiratory endurance causes the heart and lungs to deliver oxygen to the cells to meet the demands of prolonged physical activity
- True
- False
Correct Answer

A. True

Explanation

Cardiorespiratory endurance refers to the ability of the heart and lungs to supply oxygen to the muscles during prolonged physical activity. This is achieved through improved circulation and increased lung capacity. Therefore, it is true that cardiorespiratory endurance causes the heart and lungs to deliver oxygen to the cells in order to meet the demands of prolonged physical activity.

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27.

The health related components of physical fitness are not
- Cardiorespiratory endurance
- Muscular flexibility
- Strength and endurance
- Metabolism and heart rate
Correct Answer

A. Metabolism and heart rate

Explanation

The health-related components of physical fitness refer to the factors that contribute to overall health and well-being. Cardiorespiratory endurance is the ability of the heart, lungs, and blood vessels to deliver oxygen to the muscles during physical activity. Muscular flexibility is the range of motion around a joint. Strength and endurance refer to the ability of muscles to exert force and sustain activity over time. Metabolism and heart rate, on the other hand, are not considered health-related components of physical fitness. Metabolism refers to the chemical processes that occur within the body to maintain life, while heart rate is a measure of the number of times the heart beats per minute.

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2
28.

The benefits of exercise are
- Reduce stress, improve eating habits, lose weight
- Reduces stress, improve sleeping patterns, maintain healthy appearance
- Reduce disease, improve appearance, stabilize body, regulate blood
Correct Answer

A. Reduces stress, improve sleeping patterns, maintain healthy appearance

Explanation

The correct answer is "reduces stress, improve sleeping patterns, maintain healthy appearance". Exercise has been shown to reduce stress levels by releasing endorphins, which are known as "feel-good" hormones. Regular exercise can also improve sleeping patterns by promoting better quality sleep and reducing insomnia symptoms. Additionally, exercise helps maintain a healthy appearance by toning muscles, improving skin health, and promoting weight loss.

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1
29.

Muscular strength is trained with lower weight and higher reps?
- True
- False
Correct Answer

A. False

Explanation

Muscular strength is actually trained with higher weight and lower reps. This type of training focuses on lifting heavier weights to build and increase muscle strength. Higher reps with lower weight are typically associated with muscular endurance training, which aims to improve the ability of muscles to sustain repeated contractions over an extended period of time.

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30.

Muscular endurance is trained with higher weight and less reps.
- True
- False
Correct Answer

A. False

Explanation

Muscular endurance is actually trained with lower weight and higher reps. This type of training focuses on improving the ability of muscles to perform repetitive contractions over an extended period of time. By using lighter weights and performing more repetitions, the muscles are able to build endurance and stamina. This type of training is commonly used in activities such as long-distance running, cycling, or swimming, where the muscles need to sustain a steady level of effort for an extended duration.

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31.

It is best to train larger muscle groups before smaller ones because the smaller ones act as:
- Stabilizers
- Machine weights
- Balancers
- Control
Correct Answer

A. Stabilizers

Explanation

Training larger muscle groups before smaller ones is beneficial because the smaller muscles act as stabilizers. When you train larger muscle groups first, they become fatigued, which makes it more challenging to maintain proper form and stability during exercises that involve smaller muscles. By prioritizing larger muscle groups, you can ensure that they are effectively targeted and developed, while also minimizing the risk of injury caused by compromised stability.

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32.

Small muscles can increase the risk of injury if they are trained before the large muscles.
- True
- False
Correct Answer

A. True

Explanation

Training small muscles before large muscles can increase the risk of injury because small muscles are generally weaker and less able to handle heavy loads compared to larger muscles. By training small muscles first, they may become fatigued and unable to provide adequate support to the larger muscles during exercises that require more strength. This can result in poor form, compensatory movements, and an increased likelihood of strains or other injuries. Therefore, it is generally recommended to prioritize training larger muscles before smaller muscles to ensure proper muscle activation and reduce the risk of injury.

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33.

Machine weights work the stabilizer muscles and free weights work the belly of the muscle
- True
- False
Correct Answer

A. False

Explanation

This statement is false. In reality, machine weights work the belly of the muscle, while free weights work the stabilizer muscles.

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34.

Curls work:
- Biceps
- Calfs
- Triceps
- Back muscles
Correct Answer

A. Biceps

Explanation

Curls primarily work the biceps muscles. When performing curls, the biceps are the main muscles being targeted and contracted. The movement involves flexing the elbow joint, which is controlled by the biceps brachii muscle. The other listed muscle groups, such as the calf muscles, triceps, and back muscles, are not directly involved in the curling movement. Therefore, the correct answer is biceps.

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35.

Squats work
- Back muscles and abs
- Legs
- Glutes
- Shoulders and legs
Correct Answer

A. Legs

Explanation

Squats primarily target the legs. When performing squats, the quadriceps, hamstrings, and calf muscles are all engaged to help stabilize and control the movement. Additionally, the glutes, or buttocks muscles, are also activated during squats. While squats do require some core stability, they do not specifically target the back muscles or abs. The shoulders are not directly involved in the squatting movement either. Therefore, the correct answer is legs.

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36.

You should do a 3-5 min warmup before you exercise
- True
- False
Correct Answer

A. True

Explanation

Doing a 3-5 minute warmup before exercising is important because it helps to prepare the body for physical activity. A warmup increases the heart rate, loosens the muscles, and increases blood flow to the muscles, which helps to prevent injury and improve performance during the workout. It also mentally prepares the individual for the upcoming exercise session. Therefore, it is recommended to always include a short warmup before starting any exercise routine.

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37.

Working out for healthy living would likely be more ..............weight and ..................rep activities mixed with cardio

Correct Answer
low, high

Explanation
The correct answer is "low, high". This means that for healthy living, it is recommended to engage in low weight and high rep activities mixed with cardio. This approach helps in building lean muscle mass and improving cardiovascular fitness. Low weight and high rep activities focus on endurance and toning, while cardio exercises help in burning calories and improving heart health. This combination promotes overall health and well-being.

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38.

Workouts to increase endurance would most likely focus on .................. and..............................workouts with..................weight and ...................reps

Correct Answer
running, cardio, little, high

Explanation
Workouts to increase endurance typically involve activities that elevate heart rate and improve cardiovascular fitness, such as running and cardio exercises. These workouts would prioritize longer durations or distances to build stamina. Additionally, focusing on lighter weights and higher repetitions during strength training can help improve muscular endurance. By incorporating running, cardio exercises, using lighter weights, and performing higher repetitions, individuals can enhance their endurance levels.

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39.

Cardio workouts increase muscular endurance
- True
- False
Correct Answer

A. True

Explanation

Cardio workouts, such as running, cycling, or swimming, involve repetitive movements that target large muscle groups. These exercises increase the heart rate and improve cardiovascular fitness. As a result, regular cardio workouts can enhance the body's ability to deliver oxygen and nutrients to the muscles, allowing them to work for longer periods of time without fatigue. This improved endurance in the muscles is why the statement "cardio workouts increase muscular endurance" is true.

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40.

To maintain a healthy balance and gain body strength you should do what type of workouts?
- Up and down
- Speed and agility
- High weight with less reps
- Push and pull
Correct Answer

A. Push and pull

Explanation

To maintain a healthy balance and gain body strength, it is important to engage in workouts that involve both pushing and pulling movements. Push exercises, such as push-ups or bench presses, target the muscles involved in pushing motions like the chest, shoulders, and triceps. On the other hand, pull exercises, like pull-ups or rows, work the muscles involved in pulling motions such as the back, biceps, and forearms. By incorporating both push and pull exercises into your workout routine, you can ensure that you are targeting a wide range of muscles and promoting overall strength and balance in your body.

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41.

An example of push and pull workouts are leg curls and leg extensions
- True
- False
Correct Answer

A. True

Explanation

This statement is true because leg curls and leg extensions are indeed examples of push and pull workouts. In a push workout, the muscles are responsible for pushing or extending the limbs away from the body, such as leg extensions. On the other hand, in a pull workout, the muscles are responsible for pulling or flexing the limbs towards the body, such as leg curls. Therefore, leg curls and leg extensions represent both the push and pull movements involved in a workout.

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42.

First number means...........and second number means........

Correct Answer
sets, reps

Explanation
The first number in the given answer refers to the number of sets, which represents the grouping of repetitions of an exercise. The second number represents the number of reps, which stands for repetitions, indicating the number of times an exercise is performed within each set.

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43.

When starting a physical fitness program, you do not need to consider your present fitness level?
- True
- False
Correct Answer

A. False

Explanation

When starting a physical fitness program, it is important to consider your present fitness level. This is because your current level of fitness will determine the intensity, duration, and type of exercises that are appropriate for you. Failing to consider your present fitness level can lead to overexertion, injuries, or lack of progress in achieving your fitness goals. Therefore, it is essential to assess your fitness level before starting a fitness program.

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44.

To avoid injury, you should gradually increase the intensity of your workout?
- True
- False
Correct Answer

A. True

Explanation

Gradually increasing the intensity of your workout helps to prevent injury by allowing your body to adapt and build strength over time. By starting with lower intensity exercises and gradually increasing the difficulty, you give your muscles, joints, and cardiovascular system time to adjust and become stronger. This gradual progression also helps to prevent overexertion and reduces the risk of strains, sprains, and other injuries that can occur when pushing yourself too hard too quickly. Therefore, the statement "To avoid injury, you should gradually increase the intensity of your workout" is true.

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45.

If you increase the length of time of your excersice session, you are likely to decrease the level of intensity.
- True
- False
Correct Answer

A. True

Explanation

Increasing the length of time of an exercise session typically leads to a decrease in intensity. This is because when exercising for a longer duration, the body tends to conserve energy and pace itself to sustain the activity. As a result, the level of intensity may decrease compared to shorter, more intense workouts.

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46.

A person who is considered overweight, or out of shape, may need to decrease the intensity of their workouts as well as the length of time of their exersise sessions.
- True
- False
Correct Answer

A. True

Explanation

Overweight individuals may need to decrease the intensity and length of their exercise sessions because their bodies may not be accustomed to the physical strain caused by intense workouts. This can help prevent injuries and allow them to gradually build up their fitness level. Additionally, longer exercise sessions may be more challenging for someone who is out of shape, so reducing the duration can make the workouts more manageable and sustainable.

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47.

Progression means...
- Starting easy, and going for a long period of time.
- Changing from running to tennis
- Starting fast to improve quickly.
- Slowly increasing the amount of exercise.
Correct Answer

A. Slowly increasing the amount of exercise.

Explanation

Progression means slowly increasing the amount of exercise. This refers to the gradual and systematic increase in the intensity, duration, or frequency of physical activity over time. It allows the body to adapt and become stronger, reducing the risk of injury and maximizing the benefits of exercise. Starting easy and going for a long period of time, changing from running to tennis, or starting fast to improve quickly are not accurate definitions of progression.

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48.

When you increase the workload of your training session, you are increasing
- Frequency
- Intensity
- Specificity
- Time
Correct Answer

A. Intensity

Explanation

Increasing the workload of a training session refers to making the exercises or activities more challenging or demanding. This can be achieved by increasing the intensity of the workout, such as lifting heavier weights, running faster, or performing more repetitions. By increasing the intensity, the body is pushed to work harder and adapt to the increased demands, leading to improved fitness and performance.

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49.

When you increas the length of your workout, you are increasing
- Frequency
- Time
- Intensity
- Specificity
Correct Answer

A. Time

Explanation

When you increase the length of your workout, you are increasing the amount of time you spend exercising. This means that you are extending the duration of your physical activity, which can lead to greater benefits such as improved endurance, increased calorie burn, and enhanced cardiovascular health. Increasing the time spent in your workout allows for more opportunities to engage in different exercises or repetitions, ultimately contributing to overall fitness improvement.

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Current Version
Mar 21, 2023

Quiz Edited by
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Jan 15, 2019

Quiz Created by
ALouis1002

Weight Training Safety Quiz

You can locate the Bicep muscles in the

Quiz Preview

The Trapezius muscle is part of the

The deltoid muscle is found on the

The triceps bracchii is part of the

The quad muscle group is part of the

Weight training increases fitness by increasing muscle strength and endurance enhancing the cardiovascular system and increasing flexibility.

Weight training can be done with free weights or weight machines.

Work all your major muscle groups at least twice a week. Include at least one exercise for the upper back, shoulder, chest, lower back, abdominals, biceps, triceps, glutes, quads, hamstrings and calf muscles.

One benefit of strength training is improved coordination and balance.

The best way to get rid of fat around the hips and thighs is to reduce body fat with exercise and a healthy diet.

Muscle soreness is caused by microscopic tears in muscle fibers.

If we do not preserve muscle mass as we get older, we could lose 3-5% of muscle mass each decade after 40.

The bicycle crunch is performed by bringing together alternating elbows and knees resulting in a leg motion similar to pedaling a

Fitness and exercise will help you lose weight and reduce stress.

The way your body stores and loses fat is based on

Rest each muscle group at least 48 hours between workouts.

Rest between sets to give your muscles a chance to recover.

It is safe to hold your breath when you lift weights.

If you lift weights to improve your tricep muscles you are exercising the

Exercises to improve your glute muscles include

Lifting light weights for a lot of repetitions will target the aspect of fitness called ____________________.

When performing a shoulder press, this exercise will target the shoulder muscle which is known as the ________.

When stretching before or after a workout, a stretch should be held for at least ___________.

The correct name of the exercise being performed in the picture is a ____________.

Body composition is the fat and non-fat components of the human body but it is not important in assessing recommended body weight

Cardiorespiratory endurance causes the heart and lungs to deliver oxygen to the cells to meet the demands of prolonged physical activity

The health related components of physical fitness are not

The benefits of exercise are

Muscular strength is trained with lower weight and higher reps?

Muscular endurance is trained with higher weight and less reps.

It is best to train larger muscle groups before smaller ones because the smaller ones act as:

Small muscles can increase the risk of injury if they are trained before the large muscles.

Machine weights work the stabilizer muscles and free weights work the belly of the muscle

Curls work:

Squats work

You should do a 3-5 min warmup before you exercise

Working out for healthy living would likely be more ..............weight and ..................rep activities mixed with cardio

Workouts to increase endurance would most likely focus on .................. and..............................workouts with..................weight and ...................reps

Cardio workouts increase muscular endurance

To maintain a healthy balance and gain body strength you should do what type of workouts?

An example of push and pull workouts are leg curls and leg extensions

First number means...........and second number means........

When starting a physical fitness program, you do not need to consider your present fitness level?

To avoid injury, you should gradually increase the intensity of your workout?

If you increase the length of time of your excersice session, you are likely to decrease the level of intensity.

A person who is considered overweight, or out of shape, may need to decrease the intensity of their workouts as well as the length of time of their exersise sessions.

Progression means...

When you increase the workload of your training session, you are increasing

When you increas the length of your workout, you are increasing