Weight Room Quiz

1) If someone is waiting for a machine you are working on, what should you do?
A) Allow them to work in with you.
B) Finish all of your sets, then let them use the machine.
C) Let them know you will be finished in five to ten minutes.
D) Ignore them, and go about your workout.
E) Find another machine so they do not have to wait on you.
2) Example(s) of good gym etiquette include:
A) When others are waiting, remain on apparatus until you are finished with all your sets.
B) When you are planning to use more than one set of weights, re-rack the weights you are not using at the moment so others can use them.
C) Leave the equipment sweaty since the floor attendants can clean up after you.
D) Checking for others behind you using the mirror.
E) B & D
3) Examples of poor gym etiquette include:
A) Asking someone to work in while they are performing their set.
B) Asking a fellow exerciser to give you a spot between their sets.
C) Leaving a cable attachment on a pulley machine.
D) Exercising in front of the dumbbell rack so others can walk behind you.
E) B & C
4) After your have performed an exercise, what will you do with the weights?
A) Go home and let the fitness attendants take care of them, because that is the reason they are working there.
B) Put them back on the racks any where I can find room since no one else cares to put them in any particular order.
C) Leave them out so that the next person has easier access to them.
D) Put them back on the racks in the correct order and place.
E) A & C
5) Acceptable weight room conduct includes:
A) Leave a set of 45 lb plates on the leg machines since most everyone uses at least this amount of weight.
B) Horse play is allowed as long as no one is hurt.
C) If weights were not put back in their proper location, it is all right to leave them out where you found them.
D) Sitting up with the dumbbells instead of dropping them to the floor.
E) Grunting loudly so others know how hard you are working.
6) If you want to perform a very heavy lift on the bench press or squat, you should do all of the following except:
A) Make sure you know what you are doing and that you have been properly instructed in the safe and proper technique.
B) Make sure you have a spotter (or spotters),
C) Put on all the weight you think you can possibly handle and try to lift it.
D) Warm-up before your first maximum attempt.
E) Tell the spotter(s) how many repetitions you think you can perform before you attempt the lift.
7) Generally speaking, after training with weights, you should allow how much recovery time before retraining the same muscle group?
A) 4 hours
B) 8 hours
C) 12 hours
D) 24 hours
E) 48 hours
8) Performing too many sets and too many exercises for an extended period may:
A) Increase the likelihood of dropping out of an regular exercise program
B) Lead to overtraining and stagnant progress
C) Increase your potential for injury
D) Decrease the time you have available for other types of exercise
E) All of the above
9) For general muscular fitness (strength, endurance, muscular size) for adults, the American College of Sports Medicine recommends:
A) 5 repetitions
B) 5-10 repetitions
C) 8-12 repetitions
D) 10-15 repetitions
E) 15 repetitions
10) In subjects beginning a weight training program, scientific studies have demonstrated performing more sets:
A) May increase a specific type of muscular endurance.
B) May result in slightly greater strength gains but additional improvement is relatively small.
C) May increase strength gains proportional to the number of sets performed.
D) May increase the rate of muscle growth proportional to the number of sets performed if accompanied by a proper diet.
E) A & B
11) What are the benefits of performing a warmup set (e.g. half of your workout weight) before your workout set(s)?
A) Muscles and joints will be less susceptible to injury.
B) Muscles can contract with greater intensity during workout set(s).
C) Form and breathing can be rehearsed.
D) Added character due to the humility from others seeing you use such a light weight .
E) A, B & C
12) What is the recommended breathing pattern during weight training?
A) Exhale during the contraction of the muscle (concentric contraction), inhale during the lowering of the weight (eccentric contraction)
B) Inhale during the contraction of the muscle (concentric contraction), exhale during the lowering of the weight (eccentric contraction)
C) Maintain a normal breathing pattern
D) Holding your breath momentarily during the hardest portion of the exercise.
E) Although "D" is performed by advanced weightlifters, both "A" and "C" are recommended.
13) What are the duties of the fitness staff at the typical exercise facility?
A) Showing members proper use of the equipment
B) Cleaning your sweat from equipment so you do not have to
C) Assisting with spots when available
D) Put away your weights when you are finished with them
E) A & C
14) Examples of safe weight training practices include
A) Performing exercises in a controlled manner through the full range of motion
B) Use a spotter on the sets you may have difficulty with on the last repetition
C) Introduce more sport specific exercises (i.e. cleans, plyometric jumps) into a program before training for general muscular fitness.
D) Use weight lifting collars on barbell exercises
E) A, B & D
15) Examples of safe weight training practices include
A) Adjust the safety bars on the power rack or smith machine just below the lowest portion of your range of motion
B) Adjust the bench press rack and the squat rack at the highest position of the barbell at full extension.
C) Warm the body up in a plastic sweat suit
D) Use a weight training belt during all weight training exercises
E) A, B & D

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