Fitness Unit Study Guide

Question 1

What muscles does a tricep extension use?

Answer 1

Tricep

Question 2

What muscles does a DB Lateral Raise use

Answer 2

Posterior deltoid, Anterior deltoid

Question 3

What muscles does a bench/chest press use?

Answer 3

triceps, anterior deltoids, pectorals

Question 4

What muscles does a low/seated row use?

Answer 4

biceps, posterior deltoid, latissimus dorsi

Question 5

What muscles does a squat use

Answer 5

Quadriceps, hamstrings, gluteals

Question 6

What muscles does a bicep curl use?

Answer 6

biceps

Question 7

What muscles does a leg press use?

Answer 7

quadriceps, hamstrings, gluteals

Question 8

what muscles does a DB shoulder press use?

Answer 8

Hamstrings, Anterior deltoids, pectorals

Question 9

what exercises require a spotter?

Answer 9

squat, bench press, shoulder press, tricep extention, deadlift

Question 10

What are the 3 stages of a workout

Answer 10

warmup
conditioning period
cool down

Question 11

how to calculate target heartrate

Answer 11

220-age=MHR
MHR.60=lower end
MHR.85=higher end

Question 12

What do the letters in FITT stand for?

Answer 12

Frequency (how often)
Intensity (how hard)
Time (how long)
Type (what activity)

Question 13

What are the pulling muscles

Answer 13

Bicep, posterior deltoid, latissimus dorsi

Question 14

what are the pushing muscles

Answer 14

tricep, anterior deltoid, pectorals

Question 15

anaerobic excersize

Answer 15

Short burst, high intensity

Question 16

aerobic exercise

Answer 16

medium intensity, long time

Question 17

Static stretch

Answer 17

the type of flexibility that slowly moves a muscle to a point of mild tension and holds the position for 15-30 seconds

Question 18

Overload

Answer 18

Progressively making your muscles work harder than normal

Question 19

Strength

Answer 19

The muscles ability to produce force

Question 20

Endurance

Answer 20

The ability to sustain exercise for an extended duration

Question 21

flexibility

Answer 21

the ability to move a muscle through a complete range of motion

Question 22

Intensity

Answer 22

the amount of weight used during a strength exercise or the heart rate achieved during an endurance exercise

Question 23

Volume

Answer 23

The number of repetitions and sets performed during strength training or the amount of time one does cardiovascular exercise

Question 24

What is a rectus abdominis

Answer 24

abs

Question 25

what is a posterior deltoid

Answer 25

shoulder blade

Question 26

where are the pectorals

Answer 26

chest

Question 27

where is the anterior deltoid

Answer 27

shoulders

Question 28

where are the hip ABductors

Answer 28

outer thigh

Question 29

where are the hip ADDuctors

Answer 29

inner thigh

Question 30

where are triceps

Answer 30

back of arm, same area as biceps

Question 31

where are quadriceps

Answer 31

center of thigh

Question 32

where are hamstrings

Answer 32

back of thigh

Question 33

multi or single joint: tricep extension

Answer 33

single

Question 34

multi or single joint: DB lateral raise

Answer 34

single

Question 35

multi or single joint: bench/chest press

Answer 35

multi

Question 36

multi or single joint: low/seated row

Answer 36

multi

Question 37

multi or single joint: squat

Answer 37

multi

Question 38

multi or single joint: bicep curl

Answer 38

single

Question 39

multi or single joint: leg press

Answer 39

multi

Question 40

multi or single joint: DB shoulder press

Answer 40

multi