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Safe Weight Training Answers

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21
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Which types of lifts require spotters?

A
dead lifts, bench presses, and squats
B
curls, butterflies, and reversed rows
C
overhead presses, flies, and curls
D
lunges, curls, and squats
22
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The proper sequence of a weight-lifting workout includes a warm-up period, followed by stretching, weight lifting, and stretching again.

A
T
B
F
23

Drugs like steroids are controlled substances. They are illegal and dangerous to take without a prescription. Some athletes take them to __________.

A
prevent fatigue
B
increase metabolism
C
stimulate muscle growth
D
prevent injury
24

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

A
move up and down as the lifter moves
B
keep your hands on the bar at all times
C
remember not to touch the lifter unless needed
D
stay away from the lifter so they don't fall on you
25

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.

A
T
B
F
26

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

A
All spotters must keep their eyes on the lifter during the lift.
B
All spotters must keep an upward straight position.
C
All exercises require a spotter.
D
All spotters must help rerack the weights.
27

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28

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

A
T
B
F
29

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

A
keep his or her hands off the lifter and weights and make sure the lifter did not fall back
B
keep his or her hands beneath the bar and watch the bar carefully
C
hold the lifter under his or her shoulders and move with the lifter as the weight is lifted
D
place his or her hands outside the lifter's hands and stand with a straight back
30

When doing curls, John is careful to extend through the full range of motion and quickly lock his elbows to make sure that he does not drop the weight. This is an example of __________.

A
a good technique because he moves quickly
B
a bad technique because he moves through the range of motion
C
a good technique because he is paying attention to form
D
a bad technique because he quickly locks a joint
31

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

A
T
B
F
32

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

A
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
B
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
C
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
D
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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