Unit 3 Quiz Questions

Question 1

Type of grip: Not recommended (for safety reasons) since the thumb doesn’t wrap around the bar

Answer 1

open grip

Question 2

5 points of contact: head, upper back, buttocks, left foot, right foot

Answer 2

stable (standing)

Question 3

what are the five points of contact?

Answer 3

head, upper back, buttocks, left foot, right foot

Question 4

Type of grip: Palms down; ex: dumbbell chest press

Answer 4

Pronated grip

Question 5

Shoulder joint movement during “up” portion of the shoulder press

Answer 5

abduction

Question 6

Type of grip: Places the thumbs under the index/middle fingers

Answer 6

hook grip

Question 7

Type of grip: Palms up; ex: barbell bicep curl

Answer 7

Supinated grip

Question 8

Type of grip: Can be altered to change force requirements and/or muscle emphasis

Answer 8

grip width

Question 9

Feet slightly wider than hip-width; heels and balls of feet on the floor

Answer 9

Stable standing

Question 10

Type of grip: Palms face the body; ex: hammer curl

Answer 10

neutral

Question 11

Most strenuous portion of a repetition –> exhale

Answer 11

sticking point

Question 12

What movement occurs at the shoulder joint during the “up” portion of the lateral raise.

Answer 12

abduction

Question 13

If an athlete performs a set of upright rows and immeditately follows that set with a set of lateral shoulder raises (without rest in between) is called a __ set

Answer 13

Compund set;
Working same muscle groups with diffrenet exercises

Question 14

What is a core exercise?

Answer 14

1. recruit one or more large muscle areas
2. involve two or more primary joints
3. receive priority when one is selecting exercises because of their direct application to the sport

Question 15

How often should begingers work out?

Answer 15

2-3 times a week

Question 16

Resistance training frequency is typically hightest during which season?

Answer 16

Off-season

Question 17

Example: leg (knee) extensions immediately followed by hamstring curls

Answer 17

Superset

Question 18

sets of 12 or more reps with ≤ 67% 1 RM

Answer 18

(Light weight
12 or more Reps= endurance)
Muscular edurance training

Question 19

Exercises that work only one primary joint and a relatively small muscle mass; e.g., dumbbell lateral raise

Answer 19

Assistance exercise

Question 20

sets of 6 or fewer reps with at least 85% 1 RM

Answer 20

Strength Training

Question 21

Amount of weight assigned to an exercise; aka, intensity

Answer 21

Load

Question 22

the greatest amount of weight that can be lifted with proper technique f

Answer 22

1 RM

Question 23

Guideline for when to increase training load

Answer 23

2- for-2 rule

Question 24

Sequentially performing two different exercises for the same muscle group

Answer 24

compund set

Question 25

The primary shoulder joint movement occurring during the up (concentric) portion of the lateral shoulder raise exercise

Answer 25

abduction

Question 26

sets of 6-12 reps with 67-85% 1 RM

Answer 26

Hypertophy training (building muscles)

Question 27

All of the following are considered physiological effects of a proper warm-up, except: increased viscous resistance of active muscles increased rate of muscular contraction improved oxygen delivery to active muscles increased blood flow to active muscles

Answer 27

Viscocsity= thickness= stiffness ' (1)

Question 28

A ____ warm-up consists of 5 to 10 minutes of slow, continuous activity (such as jogging) in order to facilitate blood flow and increase muscle temperature.

Answer 28

General

Question 29

is defined as the measure of ROM at a joint.

Answer 29

flexability

Question 30

_____ is the tendency of a tissue to achieve a greater length after passive stretch.

Answer 30

Plasticity

Question 31

How long should each static stretch be held?

Answer 31

30 seconds at least