Answers Foundations of Personal Wellness AThe Skeletal, Muscular, and Nervous Systems

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Feeling pain while lifting is a signal from your body that you are building muscle.

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When spotting a dead lift, it is important to __________.

move up and down as the lifter moves

keep your hands on the bar at all times

remember not to touch the lifter unless needed

stay away from the lifter so they don't fall on you

If you go to a nutrition store and buy a supplement, you can count on the fact that it is pure and safe because supplements are regulated, controlled, and inspected by the FDA.

The local gym has some rules about spotting. Which one of the rules is incorrect?

All spotters must keep their eyes on the lifter during the lift.

All spotters must keep an upward straight position.

All exercises require a spotter.

All spotters must help rerack the weights.

A few friends are having a disagreement about spotters. Select the statement that shows the individual understands the role of the spotter correctly.

Lisa says, "A spotter is important to protect the safety of the lifter but is not necessary for all types of lifts."

Shawna says, "A spotter is only necessary when you are doing a strength building workout."

Rachel says, "A spotter is only there to help you count your reps and restack the weights when you are tired."

Emma says, "A spotter is there to keep you motivated, and it is okay for them to work out while you are lifting."

Which types of lifts require spotters?

dead lifts, bench presses, and squats

curls, butterflies, and reversed rows

overhead presses, flies, and curls

lunges, curls, and squats

When spotting a dead lift, it is important to __________.

move up and down as the lifter moves

keep your hands on the bar at all times

remember not to touch the lifter unless needed

stay away from the lifter so they don't fall on you

When spotting a bench press, the spotter stands with a straight back, hands under the arms of the lifter, and carefully watches the bar. This demonstrates __________.

good technique because the form is appropriate

poor technique because the back should be bent

poor technique because the spotter should be moving up and down with the lifter as they lift the weight

poor technique because the spotter should have their hands underneath the bar

When spotting a bench press, the spotter stands with a straight back, hands under the arms of the lifter, and carefully watches the bar. This demonstrates __________.

good technique because the form is appropriate

poor technique because the back should be bent

poor technique because the spotter should be moving up and down with the lifter as they lift the weight

poor technique because the spotter should have their hands underneath the bar

The proper sequence of a weight-lifting workout includes a warm-up period, followed by stretching, weight lifting, and stretching again.

When spotting an overhead press, the spotter would need to __________.

keep his or her hands off the lifter and weights and make sure the lifter did not fall back

keep his or her hands beneath the bar and watch the bar carefully

hold the lifter under his or her shoulders and move with the lifter as the weight is lifted

place his or her hands outside the lifter's hands and stand with a straight back

Darell has a home gym that his older brother set up. Nobody has used the gym for a few years but Darell has decided to give weight lifting a try. He talks to his gym teacher, who shows him proper form for the exercises and does performance testing. Together they design a starter program that includes a warm-up, stretching, and some basic weight-lifting exercises, followed by a time of stretching. On the first day of his routine, Darell is injured. What is the most likely cause of his injury?

Darell is experiencing what can happen when you overtrain.

Darell is experiencing what can happen when you don't know how to do the exercises.

Darell is experiencing what can happen when you don't properly plan a workout.

Darell most likely did not check the gym equipment for safety issues before he used it.

In order to prevent injury during your weight-training session, it is necessary to __________.

do performance testing prior to setting up your workout routine, stretch before and after each workout, get the proper amount of rest and nutrition, and modify your workout as needed

have your friend check your workout to be sure it is well-designed, exercise only three days a week, and allow for adequate rest between workouts

never change your workout routine, stretch before and after each workout, allow time to warm up and cool down, and adjust your form as needed

use slow bouncing movements to warm up and stretch before each workout, follow a plan that includes proper sets and repetitions, adjust your workout and form as needed, and workout every day

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