Instructional Competency Test

Question 1

Curl-up

Answer 1

Rectus Abdominis

Question 2

Abdominal Crunch

Answer 2

Rectus Abdominis

Question 3

Abdominal Crunch (machine)

Answer 3

Rectus Abdominis

Question 4

Bent-over row

Answer 4

Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Question 5

One Arm dumbbell row

Answer 5

Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Question 6

Lat pulldown (machine)

Answer 6

latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Question 7

Seated row (machine)

Answer 7

Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Question 8

low pulley seated row

Answer 8

latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Question 9

barbell biceps curl

Answer 9

biceps barchii, brachialis, brachioradialis

Question 10

hammer curl

Answer 10

biceps barchii, brachialis, brachioradialis

Question 11

standing calf (heel) raise (machine)

Answer 11

gastrocnemius, soleus

Question 12

seated calf (heel) raise (machine)

Answer 12

soleus, gastrocnemius

Question 13

flat barbell bench press

Answer 13

pectoralis major, anterior deltoids, triceps brachii

Question 14

incline dumbbell bench press

Answer 14

pectoralis major, anterior deltoids, triceps brachii

Question 15

flat dumbbell fly

Answer 15

pectoralis major, anterior deltoids

Question 16

vertical chest press

Answer 16

pectoralis major, anterior deltoids, triceps brachii

Question 17

Pec deck (machine)

Answer 17

pectoralis major, anterior deltoids, triceps brachii

Question 18

wrist curl

Answer 18

flexor carpi ulnaris, flexor carpi radialis, palmaris

Question 19

wrist extension

Answer 19

extensor carpi ulnaris, extensor carpi radialis brevis (and longus)

Question 20

hip sled machine

Answer 20

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

Question 21

back squat

Answer 21

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

Question 22

front squat

Answer 22

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

Question 23

forward step lunge

Answer 23

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

Question 24

step-up

Answer 24

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

Question 25

good morning

Answer 25

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae

Question 26

deadlift

Answer 26

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris

Question 27

stiff-leg deadlift

Answer 27

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae

Question 28

rdl

Answer 28

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae

Question 29

leg (knee) extension (machine)

Answer 29

vastus lateralis, vastus intermedius, vastus medials, rectus femoris

Question 30

seated leg (knee) curl (machine)

Answer 30

semimembranosus, semitendinosus, biceps femoris

Question 31

shoulder press (machine)

Answer 31

anterior and medial deltoids, triceps brachii

Question 32

seated barbell shoulder press

Answer 32

anterior and medial deltoids, triceps brachii

Question 33

upright row

Answer 33

deltoids, upper trapezius

Question 34

lateral shoulder raise

Answer 34

deltoids

Question 35

lying barbell triceps extension

Answer 35

triceps brachii

Question 36

triceps push down

Answer 36

triceps brachii

Question 37

overhead squat

Answer 37

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medials, rectus femoris