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Safe Weight Training Answers

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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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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.

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

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

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

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

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

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

He could go into insulin shock and die.

He could have trouble with his blood sugar.

He could develop fatigue or depression.

He could develop breasts and high blood pressure.

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."

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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

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Communication between a spotter and lifter should take place __________.

before lifting

during the last set

at all times

while planning the routine

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

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

uptake of oxygen by red blood cells

release of sugars in the blood stream

uptake of carbohydrates by the body

release of insulin in the body

Communication between a spotter and lifter should take place __________.

before lifting

during the last set

at all times

while planning the routine

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

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

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

prevent fatigue

increase metabolism

stimulate muscle growth

prevent injury

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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.

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

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