Kettlebell Cardio Education Exam
Once this exam is completed please email anthony@hybridathlete. Org to find out more about the continuing education credits awarded for this course and the other steps you can take to further your training.
- 1.
Which is the most important thing when training with a kettlebell?
- A.
Number of repetitions
- B.
The weight used
- C.
Correct form and safety
- D.
Results attained
Correct Answer
C. Correct form and safetyExplanation
When training with a kettlebell, the most important thing is to prioritize correct form and safety. This is crucial to prevent injuries and ensure that the exercises are performed effectively. By focusing on maintaining proper technique, individuals can maximize the benefits of kettlebell training and minimize the risk of strain or accidents. The number of repetitions and weight used are secondary factors that can be adjusted based on individual goals and fitness levels. Ultimately, achieving the desired results relies on executing the exercises correctly and safely.Rate this question:
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- 2.
Correct Exercise Position is best defined as:
- A.
Feet shoulder width apart, chest up, shoulders retracted and down, abdominals engaged, back naturally arched without rounding, slight knee bend, weight distributed in the heels
- B.
Feet shoulder width apart, chest up, shoulders retracted and down, abdominals relaxed, back comfortably rounded, slight knee bend, weight distributed in the heels
- C.
Feet 12 inches apart, chest up, shoulders retracted and down, abdominals engaged, back comfortably rounded, slight knee bend, weight distributed in the heels
- D.
Feet shoulder width apart, chest up, shoulders retracted and down, abdominals engaged, back naturally arched without rounding, straight knees, weight distributed in the heels
Correct Answer
A. Feet shoulder width apart, chest up, shoulders retracted and down, abdominals engaged, back naturally arched without rounding, slight knee bend, weight distributed in the heelsExplanation
The correct exercise position is best defined as having the feet shoulder width apart, chest up, shoulders retracted and down, abdominals engaged, back naturally arched without rounding, slight knee bend, and weight distributed in the heels. This position ensures proper alignment and stability, allowing for effective and safe execution of the exercise.Rate this question:
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- 3.
What should you rely on to initiate small, partial, swings before beginning full kettlebell swings?
- A.
Hip Drive
- B.
Momentum of the kettlebell
- C.
Pulling with the arms
- D.
Shifting weight to the toes
Correct Answer
B. Momentum of the kettlebellExplanation
To initiate small, partial swings before beginning full kettlebell swings, you should rely on the momentum of the kettlebell. This means that you should use the natural movement and force of the kettlebell to start the swinging motion. By allowing the kettlebell to swing forward and backward, you can gradually build up momentum and control before moving on to full swings. This technique helps to engage the muscles and prepare the body for the full range of motion required in kettlebell swings.Rate this question:
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- 4.
The correct sequence of body parts engaged during a kettlebell swing from start to finish are:
- A.
Heels, knees, hips, core
- B.
Heels, ankles, hips, knees, core
- C.
Core, heels, hips, knees
- D.
Ankles, heels, knees, core, hips
Correct Answer
A. Heels, knees, hips, coreExplanation
During a kettlebell swing, the correct sequence of body parts engaged from start to finish is heels, knees, hips, core. This means that the movement starts by driving power from the heels, followed by bending the knees and engaging the muscles in the hips. Finally, the core muscles are activated to generate the force needed to swing the kettlebell. This sequence ensures proper alignment and efficient transfer of power throughout the movement.Rate this question:
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- 5.
Which of the following are the most common mistakes to look out for during kettlebell training?
- A.
Pulling with the arms
- B.
Rounded back and collapsed chest
- C.
Feet too wide or too close
- D.
All of the above
Correct Answer
D. All of the aboveExplanation
The correct answer is "all of the above" because all of the mentioned options are common mistakes to look out for during kettlebell training. Pulling with the arms instead of using the hips and legs can lead to improper form and potential injury. Having a rounded back and collapsed chest can also put strain on the spine and lead to poor posture. Lastly, having feet that are either too wide or too close can affect stability and balance during kettlebell exercises.Rate this question:
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- 6.
Which is not a component of a dynamic warm up?
- A.
Stretching while moving targeting the muscles that will be used during the workout.
- B.
Static stretches like touching your toes and holding the position
- C.
Aerobic activity to increase the heart rate
- D.
Bodyweight exercises like push-ups, squats and lunges
Correct Answer
B. Static stretches like touching your toes and holding the positionExplanation
Static stretches like touching your toes and holding the position are not a component of a dynamic warm-up because they involve holding a stretch for an extended period of time, which can actually decrease muscle performance and increase the risk of injury. Dynamic warm-ups, on the other hand, involve stretching while moving and targeting the specific muscles that will be used during the workout, as well as incorporating aerobic activity and bodyweight exercises to increase heart rate and activate the muscles.Rate this question:
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- 7.
The kettlebell hook grip is defined as:
- A.
Two hands gripping the handle, palms down, thumbs hooked
- B.
Hand goes through the handle and the ball of the weight rests on the wrist
- C.
Thumbs go through the handle with palms/hands wrapped around the ball of the weight
- D.
One hand gripping the handle, palms down, thumbs hooked
Correct Answer
C. Thumbs go through the handle with palms/hands wrapped around the ball of the weightExplanation
The correct answer is "Thumbs go through the handle with palms/hands wrapped around the ball of the weight." This grip technique allows for a secure and stable grip on the kettlebell. By placing the thumbs through the handle and wrapping the palms and hands around the ball of the weight, it ensures that the kettlebell is held securely and reduces the risk of it slipping out of the hands during exercises. This grip also allows for better control and manipulation of the kettlebell during movements.Rate this question:
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- 8.
What is the mission of the Kettlebell Cardio online instructor course?
- A.
Provide hardcore kettlebell training program that will result in maximum weight loss
- B.
Provide coaching for the clean, snatch and Turkish get-up
- C.
Provide a safe and effective kettlebell instruction and education course
- D.
Provide hardcore kettlebell training program that will result in maximum muscle bulking
Correct Answer
C. Provide a safe and effective kettlebell instruction and education courseExplanation
The mission of the Kettlebell Cardio online instructor course is to provide a safe and effective kettlebell instruction and education course. This means that the course aims to teach individuals how to properly and safely use kettlebells for exercise and fitness purposes. It focuses on providing the necessary knowledge and skills to effectively instruct others in using kettlebells, ensuring that they are able to perform exercises correctly and avoid any potential injuries. The course does not specifically aim to provide hardcore training programs for weight loss or muscle bulking, but rather focuses on education and instruction.Rate this question:
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- 9.
How does the Kettlebell Cardio swing differ from a “hard style” swing?
- A.
We engage the core, hips, and glutes without swinging with our lower back
- B.
It does not differ from the hard style
- C.
We engage the lower back with most of the weight and do not engage the lower body
- D.
We use arm strength to swing the kettlebell instead of momentum
Correct Answer
A. We engage the core, hips, and glutes without swinging with our lower backExplanation
The Kettlebell Cardio swing differs from a "hard style" swing because it focuses on engaging the core, hips, and glutes without relying on the lower back for swinging. This means that the movement primarily involves using the lower body muscles rather than relying on the lower back for momentum.Rate this question:
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- 10.
Kettlebell training is effective because:
- A.
One piece of equipment simultaneously works strength, flexibility, and cardiovascular fitness for optimal fat burning
- B.
The uneven distribution of weight and design of the kettlebell forces our bodies to recruit multiple muscle groups while engaging stabilizer muscles
- C.
Kettlebell workouts enable excessive sweating, which directly translates to higher caloric expenditure per workout
- D.
Both a and b
- E.
Both b and c
Correct Answer
D. Both a and bExplanation
Kettlebell training is effective because it simultaneously works on strength, flexibility, and cardiovascular fitness. This means that it provides a comprehensive workout that targets multiple aspects of fitness, leading to optimal fat burning. Additionally, the uneven distribution of weight and design of the kettlebell forces the body to recruit multiple muscle groups and engage stabilizer muscles, further enhancing the effectiveness of the workout. Therefore, both options a and b are correct explanations for why kettlebell training is effective.Rate this question:
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- 11.
What is the proper progression for the kettlebell swing?
- A.
Bodyweight squat, jump squat, box jump, kettlebell swing
- B.
Exercise position, bodyweight squat, kettlebell swing
- C.
Exercise position, bodyweight squat, front squat, jump squat, kettlebell swing
- D.
Exercise position, bodyweight squat, jump squat, kettlebell swing
Correct Answer
B. Exercise position, bodyweight squat, kettlebell swingExplanation
The proper progression for the kettlebell swing starts with assuming the correct exercise position, followed by performing a bodyweight squat, and then moving on to the kettlebell swing. This progression allows for proper alignment and engagement of the muscles involved in the swing, ensuring safety and effectiveness of the exercise.Rate this question:
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- 12.
Who can benefit from training with kettlebells?
- A.
athletes and experienced exercisers
- B.
First time exercisers
- C.
Experienced exercisers only
- D.
Both a. and b.
Correct Answer
D. Both a. and b.Explanation
Both athletes and experienced exercisers, as well as first-time exercisers, can benefit from training with kettlebells. Kettlebell training offers a versatile and effective workout that can be tailored to different fitness levels and goals. Athletes can use kettlebells to improve their strength, power, and conditioning, while experienced exercisers can use them to add variety to their workouts and challenge themselves further. Additionally, kettlebell training is accessible to first-time exercisers who can start with lighter weights and gradually increase the intensity as they progress.Rate this question:
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- 13.
When an exercise sequence is completed, instructors should make sure that clients do what?
- A.
Immediately drop the kettlebell to relieve the body of its weight regardless of body position
- B.
Slow their breathing and heart rate before setting the kettlebell down
- C.
Return to the athletic body position before squatting down to release the weight
- D.
Bend at the hips slowly and release the kettlebell when the back is parallel to the floor
Correct Answer
C. Return to the athletic body position before squatting down to release the weightExplanation
After completing an exercise sequence, instructors should ensure that clients return to the athletic body position before squatting down to release the weight. This is important because returning to the athletic body position helps maintain proper posture and alignment, reducing the risk of injury. Squatting down before releasing the weight allows for controlled movement and prevents sudden jarring or strain on the body. It also helps engage the muscles in a balanced manner and promotes overall stability and control.Rate this question:
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- 14.
What type of grip is used on the kettlebell during a regular two handed kettlebell swing?
- A.
Hook Grip
- B.
Basic – two hands on the handle
- C.
Single hand grip
- D.
Thruster Grip
Correct Answer
B. Basic – two hands on the handleExplanation
The correct answer is "Basic – two hands on the handle." In a regular two-handed kettlebell swing, the most common and recommended grip is to hold the kettlebell with both hands on the handle. This grip allows for better control and stability during the swing movement, ensuring that the kettlebell is properly and safely swung between the legs and up to shoulder height.Rate this question:
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- 15.
A telltale sign of improper swing form is
- A.
The front of the kettlebell is visible at the top of the swing
- B.
Sitting back and down into a squat to load the hamstrings
- C.
Using the hips and core to propel the kettlebell
- D.
Squeezing the glutes and core at the top of the kettlebell swing
Correct Answer
A. The front of the kettlebell is visible at the top of the swingExplanation
The correct answer is "the front of the kettlebell is visible at the top of the swing." This is because in a proper kettlebell swing, the kettlebell should swing up and forward, not up and back towards the body. If the front of the kettlebell is visible at the top of the swing, it indicates that the swing is not being executed correctly and the kettlebell is not being propelled forward using the hips and core.Rate this question:
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- 16.
The American Council of Exercise found that kettlebell training…
- A.
Was ineffective and prone to injuries
- B.
Useful for athletes and specific populations
- C.
Provides a much higher-intensity workout than standard weight-training routines
- D.
Is less effective than traditional weight-training routines
Correct Answer
C. Provides a much higher-intensity workout than standard weight-training routinesExplanation
The American Council of Exercise conducted a study and concluded that kettlebell training provides a much higher-intensity workout than standard weight-training routines. This implies that using kettlebells during exercise can result in a more intense and challenging workout compared to traditional weight-training methods.Rate this question:
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- 17.
The primary source of power used during kettlebell exercises comes from
- A.
The smaller muscles of the biceps, triceps and forearms
- B.
Large movers of the lower body – glutes, hamstrings and quads
- C.
The hip flexors, groin and core
- D.
The low back only
Correct Answer
B. Large movers of the lower body – glutes, hamstrings and quadsExplanation
The primary source of power used during kettlebell exercises comes from the large movers of the lower body – glutes, hamstrings, and quads. These muscles are responsible for generating the force and power needed to perform the exercises effectively. The biceps, triceps, forearms, hip flexors, groin, and core also play a role in stabilizing and supporting the movement, but they do not provide the main source of power.Rate this question:
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- 18.
Which group represents the foundational kettlebell exercises as outlined in this course?
- A.
Two handed swing, thruster, deadlift high-pull
- B.
Weighted sit-up, in and out, kettlebell twist
- C.
Half moon, floor to shelf, figure 8
- D.
Thruster, plank row, power swing
Correct Answer
A. Two handed swing, thruster, deadlift high-pullExplanation
The correct answer is Two handed swing, thruster, deadlift high-pull. These exercises are considered foundational kettlebell exercises because they target multiple muscle groups, improve strength and power, and help develop proper technique and form. The two handed swing is a fundamental movement that works the hips, glutes, and core. The thruster combines a squat with an overhead press, engaging the legs, shoulders, and core. The deadlift high-pull is a compound exercise that targets the posterior chain and upper body muscles. These exercises provide a solid base for building strength and mastering more advanced kettlebell movements.Rate this question:
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- 19.
Which exercise is being described? Grasping the kettlebell in the hook grip, we hold the kettle bell at chest height with elbows bent, proceed into a squat position, and stand up while simultaneously thrusting kettlebell to the overhead position.
- A.
Two handed swing
- B.
Weighted sit-up
- C.
Half Moon
- D.
Thruster
Correct Answer
D. ThrusterExplanation
The exercise being described is the thruster. The description mentions grasping the kettlebell in the hook grip and holding it at chest height with elbows bent. Then, the person proceeds into a squat position and stands up while simultaneously thrusting the kettlebell to the overhead position. This movement is characteristic of the thruster exercise.Rate this question:
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Current Version
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Mar 20, 2023Quiz Edited by
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May 24, 2013Quiz Created by
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