YMCA certification study guide Questions With Complete
Solutions
Bench press? Correct Answers Pectoralis major, chest
Calf raise? Correct Answers Gastrocnemius
Crunches or leg raises? Correct Answers Abdominals
Dumbbell curl or preacher curl? Correct Answers Biceps
How long should cardiovascular conditioning last? Correct
Answers 20 continuous minutes
How many sets and repetitions should a teenager perform with
strength training equipment? Correct Answers 1 to 3 sets or 8
to 12 repetitions
How much water should you drink every day? Correct Answers
6 to 8 glasses
How often a week should strength training happen? Correct
Answers 3 nonconsecutive days and allow 48 hours of rest in
between
How often can cardiovascular exercise be done? Correct
Answers Every day for a 20 to 60 minutes each time, the
minimum requirement is three days a week.
How often should cardiovascular training happen? Correct
Answers 3 days a week
, How should cardiovascular training be done? Correct Answers
In your target heart rate zone
Important cardiovascular and track area rules Correct Answers
30 minute time limit on all cardio machines during prime hours,
children ages 10 to 13 are not allowed to use treadmills but can
use other equipment after being team certified with her parents,
children under 10 are not allowed in the cardio area but can run
the track with a parent
Important safety precautions Correct Answers Master correct
form, use a spotter when necessary, use collars for plates when
using free weights, load and unload barbell evenly, adjust seat
height to ensure proper position of body, use full range of
motion, use a 2-4 count when lifting weights
Important strength center rules Correct Answers Use safety
collars on all free weights and bars, children ages 14 to 17 must
be teen certified, children ages 14 to 15 must have a parent,
chalk is not allowed
In what order should muscles be exercised? Correct Answers
From large to small
Lat pull down or seated row machine? Correct Answers
Pectoralis dorsi, back
Leg curl? Correct Answers Hamstrings, back of upper leg
Leg extension? Correct Answers Quadriceps, front of upper leg
Solutions
Bench press? Correct Answers Pectoralis major, chest
Calf raise? Correct Answers Gastrocnemius
Crunches or leg raises? Correct Answers Abdominals
Dumbbell curl or preacher curl? Correct Answers Biceps
How long should cardiovascular conditioning last? Correct
Answers 20 continuous minutes
How many sets and repetitions should a teenager perform with
strength training equipment? Correct Answers 1 to 3 sets or 8
to 12 repetitions
How much water should you drink every day? Correct Answers
6 to 8 glasses
How often a week should strength training happen? Correct
Answers 3 nonconsecutive days and allow 48 hours of rest in
between
How often can cardiovascular exercise be done? Correct
Answers Every day for a 20 to 60 minutes each time, the
minimum requirement is three days a week.
How often should cardiovascular training happen? Correct
Answers 3 days a week
, How should cardiovascular training be done? Correct Answers
In your target heart rate zone
Important cardiovascular and track area rules Correct Answers
30 minute time limit on all cardio machines during prime hours,
children ages 10 to 13 are not allowed to use treadmills but can
use other equipment after being team certified with her parents,
children under 10 are not allowed in the cardio area but can run
the track with a parent
Important safety precautions Correct Answers Master correct
form, use a spotter when necessary, use collars for plates when
using free weights, load and unload barbell evenly, adjust seat
height to ensure proper position of body, use full range of
motion, use a 2-4 count when lifting weights
Important strength center rules Correct Answers Use safety
collars on all free weights and bars, children ages 14 to 17 must
be teen certified, children ages 14 to 15 must have a parent,
chalk is not allowed
In what order should muscles be exercised? Correct Answers
From large to small
Lat pull down or seated row machine? Correct Answers
Pectoralis dorsi, back
Leg curl? Correct Answers Hamstrings, back of upper leg
Leg extension? Correct Answers Quadriceps, front of upper leg
