Weight Training Final

Which of the following rate of fat loss per week is within the maximum recommended range?

1 pound (0.45 kg)

What is the goal for the number of repetitions to be performed with the trial load?

12 to 15

For proper bar velocity, how long should the concentric and eccentric phases of movement take to complete (respectively)?

2 seconds and 2 to 4 seconds

Approximately how heavy is an Olympic bar without locks?

45 pounds (20.5 kg)

To maintain training status, what is the maximum number of hours that is recommended between weight training workouts?

72

Which of the following is a multi-joint exercise?

Back squat

Which of the following practice procedures is done FIRST?

Choose one exercise for each muscle area.

Which of the following technique guidelines is specific to the floor-to-the-thighs phase of lifting a bar off the floor?

Inhale before pulling the bar up.

Which of the following is classified as a single-joint exercise?

Knee extension

Which of the following is a common misstep of the FW-lunge and the C-leg press exercises?

The torso leans forward during the forward movement phase.

Which of the following statements is true regarding expectations for increasing muscular strength?

Women have the same potential as men to gain strength.

What load should be used for an *additional exercise?

a load that will allow 12 to 15 repetitions

If a person performed 18 repetitions with a trial load, what is the proper adjustment to make to determine the training load?

add 10 pounds

Which of the following is the MOST effective way to increase cardiovascular fitness?

aerobic activities involving continuous muscular activity

When being spotted by someone, one of the most important rules is to

always stay with the bar

For the back squat exercise, the height of the rack should be set level with the lifter's

armpit

When should a person exhale while performing the C-knee curl exercise?

as the knees flex

Which of the following should be multiplied by the coefficient for a basic exercise?

body weight

What factor is most responsible for strength gains observed during the first few weeks of training?

changes in the nervous system

Which of the following grips should be used when spotting the bench press exercise?

closed

At what point in the movement of an exercise should you exhale?

during the sticking point

The best time to breathe out during a weight training exercise is

during the sticking point

What type of muscle activity produces the greatest muscle soreness?

eccentric

Using light loads in the early stages of learning weight training exercises

enables you to concentrate more on the techniques required and less on how hard to push or pull.

All of the following are types of muscle tissue EXCEPT

endocrine

All of the following muscles are purposely trained by the (leg) exercises in this step EXCEPT

erector spinae

When spotting someone, one of the most important rules is to

follow the bar with the hands

What term describes increases in muscle size due to the thickening of the muscle fibers?

hypertrophy

All of the following are physical warning signs of overtraining EXCEPT

increase in body weight, especially when no effort to gain weight is made

When returning the bar to the floor, the bar should be

kept close to the thighs and shins

For the back squat exercise on the upward movement, the lifter should push through the

middle of the foot

What grip places the hands on the bar with the palms facing down?

overhand

For the traditional back squat exercise, the feet should be positioned

shoulder-width apart

What type of muscle fiber has a higher fatigue threshold?

slow twitch

If a person performed 5 repetitions with a trial load, what is the proper adjustment to make to determine the training load?

subtract 15 pounds

For the back squat exercise, the relationship of the knees and toes is best represented by:

the knees should point in the same direction as the toes

For the back squat exercise, the depth of the downward movement should be with

the thighs parallel to the floor

The trial load used in practice procedure 4 is to establish the

training load

Which of the following types of exercise involves a cam?

variable resistance

All of the following are precautions related to training using free weights EXCEPT

wear a weight belt for each exercise