Fitness Lessons Strength Training Fundamentals 1 — Questions and Answers
Question 1: What does the term 'one-rep max' (1RM) refer to?
- The maximum weight lifted for a single repetition with proper form (Correct answer)
- The number of reps performed in one set
- The average weight used across a workout
- The minimum weight needed to build strength
Correct answer: The maximum weight lifted for a single repetition with proper form
A one-rep max (1RM) is the heaviest load a person can lift for exactly one complete repetition with proper form.
Question 2: Which grip places the thumbs on the same side as the fingers on a barbell?
- Suicide (false) grip (Correct answer)
- Pronated (overhand) grip
- Supinated (underhand) grip
- Neutral grip
Correct answer: Suicide (false) grip
The false or suicide grip wraps the thumb alongside the fingers rather than around the bar, reducing wrist extension but increasing bar-drop risk.
Question 3: What is the primary muscle worked during a conventional deadlift?
- Posterior chain (glutes, hamstrings, erector spinae) (Correct answer)
- Quadriceps only
- Chest and shoulders
- Biceps and forearms
Correct answer: Posterior chain (glutes, hamstrings, erector spinae)
The conventional deadlift primarily targets the posterior chain muscles including glutes, hamstrings, and erector spinae.
Question 4: How many repetitions are typically associated with training primarily for muscular endurance?
- 15 or more reps per set (Correct answer)
- 1–5 reps per set
- 6–12 reps per set
- 8–10 reps per set
Correct answer: 15 or more reps per set
Sets of 15+ repetitions at lower loads are commonly used to develop muscular endurance.
Question 5: What does 'eccentric' muscle action refer to?
- The muscle lengthens while producing force (Correct answer)
- The muscle shortens while producing force
- The muscle length stays the same
- The muscle relaxes completely
Correct answer: The muscle lengthens while producing force
An eccentric contraction occurs when a muscle produces force while lengthening, such as lowering a weight during a bicep curl.
Question 6: Which of the following exercises is a compound movement?
- Barbell squat (Correct answer)
- Dumbbell bicep curl
- Tricep pushdown
- Leg extension
Correct answer: Barbell squat
The barbell squat is a compound movement involving multiple joints and muscle groups simultaneously.
Fitness Lessons Strength Training Fundamentals 1
What does the term 'one-rep max' (1RM) refer to?