Weightlifting Final UPDATED Exam
Questions and CORRECT Answers
compound movement - CORRECT ANSWER - An exercise that involves significant
movement of two or more major joints. Examples include squats, lunges, deadlifts, pull-ups, and
presses of all kinds.
isolation movements - CORRECT ANSWER - Exercises that involve significant
movement of just one major joint. Examples include lateral raises, triceps extensions, and biceps
curls.
Functional movement - CORRECT ANSWER - A movement, exercise, or drill that
resembles, or helps to improve, activities regularly encountered in everyday life. For instance,
carrying groceries or hoisting luggage into an overhead bin.
concentric contraction - CORRECT ANSWER - A type of muscle contraction in which a
working muscle goes from a lengthened to a shortened position. When you curl a dumbbell up
towards your body. These contractions generally cause less soreness and inflammation than the
other type of contractions.
eccentric contraction - CORRECT ANSWER - A type of muscle contraction in which a
working muscle goes from a shortened to a lengthened position. . For example, when you're
lowering the bar to your chest on the bench press, you experience this type of contraction in your
chest muscles. These contractions generally cause more soreness and inflammation than the
other type of contraction, because more muscle damage occurs during this portion of the
movement (which isn't necessarily a bad thing).
flexion - CORRECT ANSWER - A movement in which a joint goes from an open to a
closed or bent position, as in a biceps curl or sit-up. Its movements decrease the angle between a
segment and its proximal segment. Squatting down is this type of movement because the angle
between your thigh and calf decreases.
Estension - CORRECT ANSWER - A movement in which a joint goes from a closed to an
open or lengthened position, as in a triceps extension or a deadlift. Its movements increase the
, angle between a segment and its proximal segment. Straightening up in a deadlift also uses hip
and knee type of movement.
isometric exercise - CORRECT ANSWER - An exercise that places tension on one or
more muscle groups, but requires minimal movement at any major joint. Examples include the
wall sit and the plank.
isotonic exercise - CORRECT ANSWER - Exercises that combine movement of the joints
with contraction of the muscles, building flexibility and strength. Examples: squat, push-ups, or
pull-ups.
pronated grip - CORRECT ANSWER - an overhand grip, your palms face away from you.
This is the most common grip in weightlifting and is used for heavy compound movements like
deadlifts, rows, bench press, and shoulder press.
supinated grip - CORRECT ANSWER - An underhanded grip or when your palms face
up,
bulkin - CORRECT ANSWER - A training block focused on building muscle mass,
usually involving heavy, compound exercises, extra protein and calories, and a focus on rest
outside the gym.
calisthenics - CORRECT ANSWER - Repetitive exercises involving bodyweight only.
Examples include push-ups, squats, jumping jacks, and sit-ups.
plyometrics - CORRECT ANSWER - Jumps, throws, and calisthenics moves designed to
develop athletic explosiveness and power, and enhance strength.
body composition - CORRECT ANSWER - A measurement or the proportion of body fat
in a person relative to their overall body mass.
Questions and CORRECT Answers
compound movement - CORRECT ANSWER - An exercise that involves significant
movement of two or more major joints. Examples include squats, lunges, deadlifts, pull-ups, and
presses of all kinds.
isolation movements - CORRECT ANSWER - Exercises that involve significant
movement of just one major joint. Examples include lateral raises, triceps extensions, and biceps
curls.
Functional movement - CORRECT ANSWER - A movement, exercise, or drill that
resembles, or helps to improve, activities regularly encountered in everyday life. For instance,
carrying groceries or hoisting luggage into an overhead bin.
concentric contraction - CORRECT ANSWER - A type of muscle contraction in which a
working muscle goes from a lengthened to a shortened position. When you curl a dumbbell up
towards your body. These contractions generally cause less soreness and inflammation than the
other type of contractions.
eccentric contraction - CORRECT ANSWER - A type of muscle contraction in which a
working muscle goes from a shortened to a lengthened position. . For example, when you're
lowering the bar to your chest on the bench press, you experience this type of contraction in your
chest muscles. These contractions generally cause more soreness and inflammation than the
other type of contraction, because more muscle damage occurs during this portion of the
movement (which isn't necessarily a bad thing).
flexion - CORRECT ANSWER - A movement in which a joint goes from an open to a
closed or bent position, as in a biceps curl or sit-up. Its movements decrease the angle between a
segment and its proximal segment. Squatting down is this type of movement because the angle
between your thigh and calf decreases.
Estension - CORRECT ANSWER - A movement in which a joint goes from a closed to an
open or lengthened position, as in a triceps extension or a deadlift. Its movements increase the
, angle between a segment and its proximal segment. Straightening up in a deadlift also uses hip
and knee type of movement.
isometric exercise - CORRECT ANSWER - An exercise that places tension on one or
more muscle groups, but requires minimal movement at any major joint. Examples include the
wall sit and the plank.
isotonic exercise - CORRECT ANSWER - Exercises that combine movement of the joints
with contraction of the muscles, building flexibility and strength. Examples: squat, push-ups, or
pull-ups.
pronated grip - CORRECT ANSWER - an overhand grip, your palms face away from you.
This is the most common grip in weightlifting and is used for heavy compound movements like
deadlifts, rows, bench press, and shoulder press.
supinated grip - CORRECT ANSWER - An underhanded grip or when your palms face
up,
bulkin - CORRECT ANSWER - A training block focused on building muscle mass,
usually involving heavy, compound exercises, extra protein and calories, and a focus on rest
outside the gym.
calisthenics - CORRECT ANSWER - Repetitive exercises involving bodyweight only.
Examples include push-ups, squats, jumping jacks, and sit-ups.
plyometrics - CORRECT ANSWER - Jumps, throws, and calisthenics moves designed to
develop athletic explosiveness and power, and enhance strength.
body composition - CORRECT ANSWER - A measurement or the proportion of body fat
in a person relative to their overall body mass.
