Girls Weight Training Study Guide (Semester 2)

GIRLS WEIGHT TRAINING STUDY GUIDE (SEMESTER 2)

The test consists of 100 multiple choice, true/false, matching questions AND an essay.

Muscles:Be able to locate where the muscles are, generic terms, and if they are in the

upper or lower extremity.

AbdominalsGastrocnemiusLatissimus DorsiTriceps

BicepsGluteus MaximusPectoralis MajorQuadriceps

DeltoidsHamstringsTrapezius

Exercises/Lifts: Know what the exercise/lift looks like and what muscle it works

Bench PressGood MorningLeg PressStanding Calf Raise

Bicep CurlLat PulldownLungeStep Up

CrunchLateral RaisePlankSquat

DipsLeg CurlPull UpThruster

Dumbbell ShrugLeg ExtensionPush UpTricep Pushdown

Front Raise

Nutrition:

How many basic food groups are there?

______play a part in maintaining good health.

What should you do in the morning to get your metabolism going in the morning?

You should drink plenty of what to stay hydrated when exercising?

55% of our calories should come from ______.

Proteins, which can be found in ______, help repair body tissue.

Carbohydrates, ______, and proteins are responsible for energy production.

Fitness Concepts:

What is the equation for Target heart rate?

What does specificity mean?

What does F.I.T. stand for?

______- increasing exercise or doing more than you normally do.

220 – your age = ______

TABATA is _____ seconds of hard training, followed by _____ seconds of rest?

In TABATA you perform the exercise _____ times.

Muscular endurance is developed by using ______weights and performing a

greater number of ______. (Use this method to get tone)

Muscular strength is developed by using ______weights and performing a minimum number

of ______. (Use this method to gain strength)

Weight Training Knowledge:

How much does an EZ bar (curl bar) weigh?

How much does an Olympic bar (bench press bar) weigh?

What is a dumbbell?

_____ is short for repetition.

What are some examples of lifting equipment?

Does weight training make females bulk up? Is it healthy for both males and females?

Weight training increases muscle ______.

When performing lower body exercises you want to lift with your ______and not your back.

While squatting never have your ______go past your toes.

It is important to ______before you actually start lifting/exercising.

When you are lifting heavy weight always have a ______for safety.

You want to lift at a normal pace and remember to ______on the hardest part of the lift.

Weight Training Class:

How many points a day can you earn?

How many miles did you run fourth quarter?

During personal workouts were you able to listen to your music?

What can you do if you forgot your clothes and you have tennis shoes?

If you dress out, but do not run the “miles” can you still earn some credit?

How many miles did you run third quarter?

Most of the full body workouts consisted of stations then you rotated. What type of training is it called?

Your group created a ______body workout that consisted of at least _____ exercises

Your essay is worth 20 points. If you do not complete an essay, you will be deducted 30 points. Your essay should be a minimum of one page and you must use complete sentences and proper punctuation.