Safe Weight Training Quiz

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

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

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

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

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

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

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

C. remember not to touch the lifter unless needed

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

D. a bad technique because he quickly locks a joint

If Cindy wanted to increase her endurance by taking supplements or drugs, she would be attempting to increase the __________.
A.

uptake of oxygen by red blood cells
B.

release of sugars in the blood stream
C.

uptake of carbohydrates by the body
D.

release of insulin in the body

A. uptake of oxygen by red blood cells

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

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

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.

False

Joseph is taking amphetamines to combat fatigue during his workout. This may not be a good idea because __________.
A.

amphetamines may cause liver and kidney damage if used for an extended period of time
B.

amphetamines may cause depression and fatigue after the effect wears off.
C.

amphetamines tend to increase blood viscosity and can cause fatal blood clots
D.

amphetamines tend to have a negative impact on the metabolic rate and will cause weight gain

B. amphetamines may cause depression and fatigue after the effect wears off.

What would be the most likely outcome if a young man were using anabolic steroids?
A.

He could go into insulin shock and die.
B.

He could have trouble with his blood sugar.
C.

He could develop fatigue or depression.
D.

He could develop breasts and high blood pressure.

D. He could develop breasts and high blood pressure.

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

True

Which types of lifts require spotters?
A.

dead lifts, bench presses, and squats
B.

curls, butterflies, and reversed rows
C.

overhead presses, flyes, and curls
D.

lunges, curls, and squats

A. dead lifts, bench presses, and squats

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?
A.
Darell is experiencing what can happen when you overtrain.
B.
Darell is experiencing what can happen when you don’t know how to do the exercises.
C.
Darell is experiencing what can happen when you don’t properly plan a workout.
D.
Darell most likely did not check the gym equipment for safety issues before he used it.

D

In weight training, "listen to your body" means to stop lifting if you feel bored or unmotivated

F

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 __________.
A.
good technique because the form is appropriate
B.
poor technique because the back should be bent
C.
poor technique because the spotter should be moving up and down with the lifter as they lift the weight
D.
poor technique because the spotter should have their hands underneath the bar

D

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

B

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

C

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.

C

Communication between a spotter and lifter should take place __________.
A.
before lifting
B.
during the last set
C.
at all times
D.
while planning the routine

C