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Strength Training (Grades 11-12)

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Strength Training

Increasing muscular strength helps:
  1. increase lean tissue
  2. decrease body fat
  3. improve fitness
  4. all of the above
The ability for a muscle to work against a resistance for an extended period of time is
  1. Muscular strength
  2. Flexibility
  3. Cardiovascular endurance
  4. Muscular endurance
The ability of a muscle to exert force for a brief period of time.
  1. Muscular Endurance
  2. Muscular Strength
  3. Flexibility
  4. Cardiovascular Endurance
The basic principle of fitness training in which the body is stressed and adapts to that stress.
  1. Overload
  2. Progression
  3. Intensity
  4. Frequency
When you do an exercise where the muscle shortens and lengthens, it is called an:
  1. Isometric contraction
  2. Isotonic contraction
  3. Isokinetic contraction
  4. Isomuscular contraction
When you contract or tighten your muscles, but do not change their length, you are performing an:
  1. Isotonic contraction
  2. Isometric contraction
  3. Isokinetic contraction
  4. Isomuscular contraction
Exercises designed to train the chest muscles are:
  1. push-ups, dips, military press, and barbell bench press
  2. push-ups, pull-up, dips, and barbell bench press
  3. push-ups, dips, barbell bench press, and machine bench press
  4. push-ups, barbell bench press, military press, and machine bench press
Exercises designed to train the back muscles are:
  1. dips, single arm row, pull ups
  2. single arm dumbbell row, pull ups, pull down
  3. pull down, push-ups, single arm dumbbell row
  4. pull ups, pull down, dips
Which muscles tend to be the most challenging to develop:
  1. Biceps and Triceps
  2. Calves and Forearms
  3. Back and Chest
  4. Glutes (Butt) and Legs
An exercise that targets your hamstrings, quadriceps and gluteus maximus would be
  1. walking lunges
  2. calf raises
  3. standing side leg lift
  4. band step touches
Kickbacks, overhead arm extensions with dumbbells and extensions with tubes or bands primarily work which muscle group:
  1. biceps
  2. deltoid
  3. triceps
  4. rhomboids
When weight lifting for muscular strength, one should lift               weight and do               reps?
  1. Less; fewer
  2. More; many
  3. Less; more
  4. More; fewer
A series of repetitions?
  1. Repetition
  2. Set
  3. Positive Phase of a lift
  4. Negative Phase of a lift
What does maxing out mean?
  1. Lifting the most weight possible for a high number of reps
  2. Lifting the most weight possible for a low number of reps
  3. Lifting the most weight possible to show how strong you are
  4. Lifting the least weight possible for a high number of reps
The long bar weighs               and the curl bar weighs               .
  1. 40; 20
  2. 45; 20
  3. 40; 15
  4. 45; 15
When performing a standing exercise for the upper body, it is important to do all the following except:
  1. breathe during each repetition
  2. keep your knees slightly bent
  3. arch your back
  4. keep your hips neutral
List two benefits associated with using machines.

Name an exercise that targets the bicep muscle.

Name two psychological signs of over training?

List 4 health related benefits of toning.

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