Weight Training and Cardio Fitness Course
All information from the entire year (Semester 1 & 2)
40 Questions
Question 1
Multiple Choice
In the back squat, where should the bar be positioned?
Question 2
Multiple Choice
What cue is used to engage lats during a deadlift?
Question 3
Multiple Choice
What is the recommended grip style to avoid on the bench press because the bar can slip?
Question 4
Multiple Choice
What is the primary muscle group responsible for elbow extension during the bench press lockout?
Question 5
Multiple Choice
What does EMOM stand for in a time-efficient training method?
Question 6
Multiple Choice
What is the definition of muscular endurance?
Question 7
Multiple Choice
What is a scheduled week with lower volume and intensity for recovery called?
Question 8
Multiple Choice
What is the definition of muscular strength?
Question 9
Multiple Choice
What is the minimum intensity level required on the bike or elliptical during class?
Question 10
Multiple Choice
What is the recommended rest period between sets for max effort strength?
Weight Training and Cardio Fitness Course
Flashcards generated with inquiziti.com. Cut along the dashed lines. Fold in half on the solid line.
In the back squat, where should the bar be positioned?
On the shelf of the upper back
What cue is used to engage lats during a deadlift?
Squeeze an orange in your armpit
What is the recommended grip style to avoid on the bench press because the bar can slip?
Thumbless (suicide) grip
What is the primary muscle group responsible for elbow extension during the bench press lockout?
The triceps
What does EMOM stand for in a time-efficient training method?
Every Minute on the Minute
What is the definition of muscular endurance?
The ability to sustain repeated muscle contractions
What is a scheduled week with lower volume and intensity for recovery called?
Deload week
What is the definition of muscular strength?
Max force a muscle can produce in a single effort
What is the minimum intensity level required on the bike or elliptical during class?
Level 8
What is the recommended rest period between sets for max effort strength?
3-5 minutes
What are the 6 fundamental movement patterns?
Squat, Hinge, Lunge, Push, Pull, and Carry/Core
What type of resistance training focuses on 8-12 reps with moderate to heavy weight to increase muscle size?
Hypertrophy training
What training goal uses 2-6 sets of 1-6 reps at 85-100% intensity for maximal force production?
Strength training
What is a goblet squat?
A squat modification holding a dumbbell at chest height to enforce upright posture
What is the recommended rest period for hypertrophy training (8-12 reps)?
60-90 seconds
Which compound lift is known as the king of pulling movements and develops the posterior chain?
The deadlift
What safety equipment should be set up first before squatting or bench pressing to catch a failed rep?
Safety rails (or pins)
What type of stretching is recommended during the cool-down phase, holding each stretch for 20-30 seconds?
Static stretching
What is the definition of flexibility?
Joint range of motion and muscle elasticity
What term refers to the maximum weight you can lift for one repetition with proper form?
1RM
What principle states you must gradually increase weight, reps, or intensity to continue making gains?
Progressive overload
What is a Bulgarian split squat?
A lunge variation using an elevated back foot to increase difficulty and stability demand
The Rack RDL is a progression of which fundamental pattern?
Hinge pattern
What does a 4-digit code like 2-0-1-0 represent in training?
Tempo training
What is the training method where you perform multiple exercises back-to-back with little rest?
Circuit training
What is the ideal rep range for muscular endurance?
15+ reps
What does the 'S' in SMART goals stand for?
Specific
What is the 'head through the window' cue used for?
Overhead press
What RPE level corresponds to having 1 rep left in the tank?
RPE 9
What does the FITT principle stand for?
Frequency, Intensity, Time, Type
What is the maximum jogging/running speed allowed on the treadmill for safety?
Speed 7
What does AMRAP stand for?
As Many Reps As Possible
In linear periodization, what is gradually decreased as intensity increases over time?
Volume
What is the definition of body composition?
The ratio of fat mass to lean mass
What cue is used to maintain scapular retraction during bench press?
Put shoulder blades in your back pocket
What is the recommended duration for a light warm-up activity at the start of class?
5-10 minutes
What does the 'T' in SMART goals stand for?
Time-bound
What type of cardio involves 30 seconds of sprinting followed by 90 seconds of walking for anaerobic development?
HIIT or interval training
What is an incline push-up?
Push-up modification for beginners that reduces load by elevating hands
What are the 4 standard cues for resistance training?
Firm Grip, Tight Back, Proud Chest, and Heavy Heels