Trivia Quiz: How Much Do You Know About Resistance Training Exercises?

2.

Muscular strength and endurance conditioning is anaerobic work that should last only 2 - 5 minutes.

True
False

Correct Answer

A. False

Explanation

Muscular strength and endurance conditioning is not anaerobic work that should last only 2 - 5 minutes. Muscular conditioning exercises can be both anaerobic and aerobic, depending on the intensity and duration of the workout. While some anaerobic exercises like weightlifting may be short in duration, endurance conditioning exercises such as running or cycling can last much longer. Therefore, the statement is false.

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3.

According to the author, an untrained participant will see 80% improvement in strength gains if they perform ________ set(s) of exercise to fatigue, for each exercise they perform.

One
Two
Three
Four

Correct Answer

A. One

Explanation

According to the author, an untrained participant will see 80% improvement in strength gains if they perform one set of exercise to fatigue, for each exercise they perform.

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4.

During strength and conditioning workouts, participants should choose ______exercise to target major muscle groups.

15-20
4-8
20-25
8-10

Correct Answer

A. 8-10

Explanation

During strength and conditioning workouts, participants should choose 8-10 exercises to target major muscle groups. This range is recommended because it allows for sufficient intensity and volume to stimulate muscle growth and strength gains. Selecting too few exercises may not provide enough variety or adequately target all major muscle groups, while selecting too many exercises may lead to overtraining or lack of focus. Therefore, choosing 8-10 exercises strikes a balance between targeting major muscle groups effectively and avoiding excessive strain on the body.

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5.

How could you introduce a change in intensity?

Vary the number of reps
Increase the number of sets
Use high intensity training
All the above

Correct Answer

A. All the above

Explanation

To introduce a change in intensity, one can vary the number of reps, increase the number of sets, or use high intensity training. By adjusting the number of repetitions, the workload can be altered, leading to a change in intensity. Increasing the number of sets can also increase the overall workload, resulting in a higher intensity. Additionally, utilizing high intensity training techniques, such as incorporating heavier weights or performing exercises at a faster pace, can further enhance the intensity of the workout. Therefore, all the mentioned options can be effective ways to introduce a change in intensity.

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6.

____________training is where each exercise is performed with slightly less or more weight than the one preceding it.

Assisted
Negative
Pyramid
Super set

Correct Answer

A. Pyramid

Explanation

Pyramid training is a method where each exercise is performed with slightly less or more weight than the one preceding it. This technique involves gradually increasing or decreasing the weight load throughout the workout. It is called "pyramid" because the weight or intensity is built up and then gradually decreased, resembling the shape of a pyramid. This type of training is commonly used to improve strength and muscle endurance.

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7.

The _________ high-intensity training technique refers to working opposing muscle groups in succession.

Breakdown
Super set
Super slow
Pyramid

Correct Answer

A. Super set

Explanation

The correct answer is "super set." Super sets involve performing two exercises back-to-back without rest, targeting opposing muscle groups. This technique helps to increase the intensity and efficiency of the workout by maximizing the use of time and engaging multiple muscle groups simultaneously. By working opposing muscle groups in succession, super sets allow for more balanced and comprehensive training.

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8.

The muscles used during supine dumbbell press are:

Pectoralis minor, anterior deltoids, triceps
Pectoralis minimus, anterior deltoids, biceps
Pectoralis major, anterior deltoids, triceps
Pectoralis major, anterior deltoids, biceps

Correct Answer

A. Pectoralis major, anterior deltoids, triceps

Explanation

The muscles used during supine dumbbell press are the pectoralis major, anterior deltoids, and triceps. These muscles are responsible for the pushing motion during the exercise. The pectoralis major is the primary muscle involved and is responsible for the horizontal adduction of the shoulder joint. The anterior deltoids assist in shoulder flexion and transverse flexion. The triceps are responsible for elbow extension. Together, these muscles work synergistically to perform the supine dumbbell press exercise.

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9.

When performing the Supine dumbbell press a flat back puts unnecessary stress on the low back.

True
False

Correct Answer

A. True

Explanation

Performing the Supine dumbbell press with a flat back puts unnecessary stress on the low back. This is because when the back is flat, the natural curve of the spine is lost, leading to increased pressure and strain on the lower back muscles and vertebrae. To avoid this, it is important to maintain a slight arch in the lower back during the exercise, which helps to distribute the load more evenly and protect the low back from excessive stress. Therefore, the statement is true.

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10.

The goal of the ____________is to strengthen the lateral fibers of the obliques and to create balance strength between the rectus abdominous and the obliques.

Side-lying lateral abdominal curl
Standing squats
Reverse abdominal curl
None of the above

Correct Answer

A. Side-lying lateral abdominal curl

Explanation

The side-lying lateral abdominal curl is the correct answer because this exercise specifically targets the lateral fibers of the obliques, which are the muscles on the sides of the abdomen. By strengthening these muscles, the exercise helps to create balance in strength between the rectus abdominis (the front abdominal muscles) and the obliques. This is important for overall core strength and stability. The other options, standing squats and reverse abdominal curl, do not specifically target the obliques in the same way.

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11.

The seated leg extension isolates the:

Hamstrings
Gluteals
Calves
Quadriceps

Correct Answer

A. Quadriceps

Explanation

The seated leg extension exercise specifically targets the quadriceps muscles. This exercise involves extending the legs against resistance while seated, which primarily works the muscles located in the front of the thigh. By isolating the quadriceps, this exercise helps to strengthen and tone these muscles, improving lower body strength and stability.

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12.

The prone spiral extension can help to counter the effects of sitting with a rounded back.

True
False

Correct Answer

A. True

Explanation

The prone spiral extension is a yoga pose that involves lying on the stomach and extending the spine while rotating the torso. This pose helps to counteract the negative effects of sitting with a rounded back by stretching and strengthening the muscles of the back, shoulders, and hips. It promotes proper alignment and posture, improves spinal flexibility, and reduces tension and stiffness in the back. Therefore, the statement that the prone spiral extension can help to counter the effects of sitting with a rounded back is true.

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13.

To target the middle deltoids optimally, the upper body should be in a/an ___________ position to perform a standing lateral raise.

Upright
Slightly leaned forward
45 degree flexed
Bent over

Correct Answer

A. Slightly leaned forward

Explanation

To target the middle deltoids optimally, the upper body should be in a slightly leaned forward position to perform a standing lateral raise. This position allows for better activation of the middle deltoids by minimizing the involvement of other muscles such as the traps and upper back. It also helps to maintain proper form and prevent excessive strain on the lower back. By leaning forward slightly, the tension is placed directly on the middle deltoids, leading to more effective muscle engagement and better results.

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14.

To prone reverse hip, lift strengthens the erector spinal and abdominal muscles.

True
False

Correct Answer

A. False

Explanation

The statement in the question is not grammatically correct and does not make sense. "To prone reverse hip, lift" is not a coherent phrase. Therefore, it is not possible to provide an explanation for the given correct answer as the question itself is incomplete and not readable.

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Trivia Quiz: How Much Do You Know About Resistance Training Exercises?

How many reps will yield muscle, size and health benefits; and cause muscle fatigue at 6 - 12 reps?

Muscular strength and endurance conditioning is anaerobic work that should last only 2 - 5 minutes.

According to the author, an untrained participant will see 80% improvement in strength gains if they perform ________ set(s) of exercise to fatigue, for each exercise they perform.

During strength and conditioning workouts, participants should choose ______exercise to target major muscle groups.

How could you introduce a change in intensity?

____________training is where each exercise is performed with slightly less or more weight than the one preceding it.

The _________ high-intensity training technique refers to working opposing muscle groups in succession.

The muscles used during supine dumbbell press are:

When performing the Supine dumbbell press a flat back puts unnecessary stress on the low back.

The goal of the ____________is to strengthen the lateral fibers of the obliques and to create balance strength between the rectus abdominous and the obliques.

The seated leg extension isolates the:

The prone spiral extension can help to counter the effects of sitting with a rounded back.

To target the middle deltoids optimally, the upper body should be in a/an ___________ position to perform a standing lateral raise.

To prone reverse hip, lift strengthens the erector spinal and abdominal muscles.