Los Angeles Mission College



Body Conditioning Final5-23-16 Name: _____________________________The leg curl machine will primarily train the ________________ muscles.HamstringQuadricepsRectus AbdominisNone of the aboveLifting light weights for a lot of repetitions will target the aspect of fitness called ____________________.Muscular enduranceMuscular strengthFlexibilityBody CompositionWhen performing a shoulder press, this exercise will target the shoulder muscle which is known as the ________.Pectoralis majorDeltoidsTrapeziusRectus femorisWhen stretching before or after a workout, a stretch should be held for at least ___________.1 minute5 seconds15-30 seconds5-10 secondsIf someone is waiting for a machine you are working on, what should you do?Allow them to work in with you. Finish all of your sets, then let them use the machine. Let them know you will be finished in five to ten minutes.Ignore them, and go about your workout.Find another machine so they do not have to wait on you.Example(s) of good gym etiquette include: When others are waiting, remain on apparatus until you are finished with all your sets.When you are planning to use more than one set of weights, re-rack the weights you are not using at the moment so others can use them. Leave the equipment sweaty since the floor attendants can clean up after you. Checking for others behind you using the mirror.B & DExamples of poor gym etiquette include: Asking someone to work in while they are performing their set. Asking a fellow exerciser to give you a spot between their sets. Leaving a cable attachment on a pulley machine. Exercising in front of the dumbbell rack so others can walk behind you. B & CAfter you have performed an exercise, what will you do with the weights?Go home and let the fitness attendants take care of them, because that is the reason they are working there.Put them back on the racks anywhere I can find room since no one else cares to put them in any particular order.Leave them out so that the next person has easier access to them. Put them back on the racks in the correct order and place. A & CAcceptable weight room conduct includes: Leave a set of 45 lb plates on the leg machines since most everyone uses at least this amount of weight. Horse play is allowed as long as no one is hurt.If weights were not put back in their proper location, it is all right to leave them out where you found them.Sitting up with the dumbbells instead of dropping them to the floor.Grunting loudly so others know how hard you are working.If you want to perform a very heavy lift on the bench press or squat, you should do all of the following except:Make sure you know what you are doing and that you have been properly instructed in the safe and proper technique.Make sure you have a spotter (or spotters),Put on all the weight you think you can possibly handle and try to lift it. Warm-up before your first maximum attempt. Tell the spotter(s) how many repetitions you think you can perform before you attempt the lift.Generally speaking, after training with weights, you should allow how much recovery time before retraining the same muscle group? 4 hours8 hours12 hours 24 hours 48 hoursPerforming too many sets and too many exercises for an extended period may:Increase the likelihood of dropping out of an regular exercise programLead to overtraining and stagnant progressIncrease your potential for injury Decrease the time you have available for other types of exercise All of the aboveFor general muscular fitness (strength, endurance, muscular size) for adults, the American College of Sports Medicine recommends:5 repetitions5-10 repetitions8-12 repetitions 10-15 repetitions 15 repetitionsIn subjects beginning a weight training program, scientific studies have demonstrated performing more sets: May increase a specific type of muscular endurance.May result in slightly greater strength gains but additional improvement is relatively small.May increase strength gains proportional to the number of sets performed. May increase the rate of muscle growth proportional to the number of sets performed if accompanied by a proper diet. A & BWhat are the benefits of performing a warm-up set (e.g. half of your workout weight) before your workout set(s)?Muscles and joints will be less susceptible to injury.Muscles can contract with greater intensity during workout set(s).Form and breathing can be rehearsed.Added character due to the humility from others seeing you use such a light weight.A, B & CWhat is the recommended breathing pattern during weight training?Exhale during the contraction of the muscle (concentric contraction), inhale during the lowering of the weight (eccentric contraction)Inhale during the contraction of the muscle (concentric contraction), exhale during the lowering of the weight (eccentric contraction)Maintain a normal breathing pattern Holding your breath momentarily during the hardest portion of the exercise.Although "D" is performed by advanced weightlifters, both "A" and "C" are recommended.What are the duties of the fitness staff at the typical exercise facility?Showing members proper use of the equipmentCleaning your sweat from equipment so you do not have toAssisting with spots when availablePut away your weights when you are finished with them A & CExamples of safe weight training practices includePerforming exercises in a controlled manner through the full range of motionUse a spotter on the sets you may have difficulty with on the last repetitionIntroduce more sport specific exercises (i.e. cleans, plyometric jumps) into a program before training for general muscular fitness.Use weight lifting collars on barbell exercises A, B & DExamples of safe weight training practices includeAdjust the safety bars on the power rack or smith machine just below the lowest portion of your range of motion Adjust the bench press rack and the squat rack at the highest position of the barbell at full extension.Warm the body up in a plastic sweat suit.Use a weight training belt during all weight training exercises.A, B & DThe number of times you perform each movement of a weight training exercise is called a: setrepetitioncircuitpyramidWhat is a set?A group of reps.A group of workout machines.A group of push-ups.Any two exercises done together.The individual who watches over a lifter to assist with the lift when needed, is called the:trainerteacherspottersupervisorThe chest muscle is also known as the:pectide muscledeltoid muscledectoral musclepectoral muscleHow many “head(s)” make up the shoulder muscles?3241How many “head(s)” does the biceps muscle have?1234How many “head(s)” does the triceps muscle have?1234Which of the following muscles are stimulated when performing an “upright dip”?The bicepsThe calvesThe quadricepsThe tricepsWhich of the following muscles are stimulated when performing a “push-up”?The hamstringsThe bicepsThe quadricepsThe chestWhich of the following muscles are stimulated when performing a “pull-up”?The soleusThe latissimus dorsiThe tricepsThe gluteus maximusA movement that targets one muscle or one section of a muscle is called:A target movementAn isolation movementA compound movementA strength movementThe two muscles of the calf are:The gastrocnemius & the soleusThe quadriceps & hamstringsThe adductors & abductorsThe deltoids & the trapsWhich muscle(s) are isolated when performing the leg extension exercise?hamstringsquadricepsgluteus maximussoleusWhich muscle(s) are isolated when performing the leg curl exercise?hamstringsquadricepsbicepssoleusWhich type of movement is the squat?An isolation movementA compound movementA deltoid movementA trapezius movementThe preacher bench is primarily used to work the:tricepslatsbicepspectoralsWhich three muscles are stimulated when performing the straight bar, flat bench press?Pectorals, Lats, BicepsPectorals, Deltoids, BicepsPectorals, Biceps, TricepsPectorals, Deltoids, TricepsThe upper arm is composed mostly of which muscle?The bicepsThe tricepsThe PectoralsThe LatsWhich statement is true about weight training?Proper form is not important if you use heavy weight.You reduce your risk of injury when you lower and raise the weights very quickly.Using slow controlled movements with proper technique can help to reduce the risk of injury.It is important to train the same muscle part everyday, without a rest, in order to become fit.Coach Ruys’ favorite NFL team isArizona CardinalsLA DodgersLA LakersBusch Racing TeamLA Mission College has how many sports teams?52816 ................
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