YMCA certification study guide Questions
and Answers Graded A+
Why is it important to eat breakfast? Helps raise blood sugar levels for more energy and
also is brain food
Important strength center rules 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
Important cardiovascular and track area rules 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
Leg press or squat? Quadriceps, hamstrings, and gluteus maximus
Leg extension? Quadriceps, front of upper leg
, Leg curl? Hamstrings, back of upper leg
Calf raise? Gastrocnemius
Bench press? Pectoralis major, chest
Lat pull down or seated row machine? Pectoralis dorsi, back
Shoulder press? Deltoids
Dumbbell curl or preacher curl? Biceps
Pressdown, kickbacks, or dips? Triceps
Crunches or leg raises? Abdominals
and Answers Graded A+
Why is it important to eat breakfast? Helps raise blood sugar levels for more energy and
also is brain food
Important strength center rules 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
Important cardiovascular and track area rules 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
Leg press or squat? Quadriceps, hamstrings, and gluteus maximus
Leg extension? Quadriceps, front of upper leg
, Leg curl? Hamstrings, back of upper leg
Calf raise? Gastrocnemius
Bench press? Pectoralis major, chest
Lat pull down or seated row machine? Pectoralis dorsi, back
Shoulder press? Deltoids
Dumbbell curl or preacher curl? Biceps
Pressdown, kickbacks, or dips? Triceps
Crunches or leg raises? Abdominals
