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Alright I got this straight out of my lates issue of Muscle&Fitness..
if you wanna cheat...go ahead and scroll down to the answers....you lazy bastards..
but if you're honest then write down your answers on a peice of paper or something and then compare them to the answers down at the bottom...and then post your score (be honest please)
By Bill Geiger, Executive Director
Pump Quiz
Think you know squat? Take this muscle midterm and test your iron IQ.
1) Which are the 4 Quadriceps muscles?
a) rectus femoris
b) vastus lateralis
c) vastus intermedius
d) biceps femoris
e) vastus medialis
2) True or False: Rounding your back is acceptable only when doing ab or some lower-back movements
3) Of the two calf muscles, which crosses the knee joint, therefore disengaging it to some degree in bent-knee calf exercises like the seated calf raise?
a) soleus
b) gastrocnemius
4) True or false: Since the hamstrings muscle group crosses two joints, it is best trained with exercises that work it from both hips and knees.
5) Which exercise better isolates just the Pecs?
a) incline bench press
b) pec-deck flye
6) Which exercise is a better choice to start off your shoulder routine?
a) dumbbell shoulder press
b) lateral raise
7) Which exercise isolates the rear delt head?
a) front raise
b) cable lateral raise
c) military press
d) bent-over lateral raise
8) True or False: On Stiff-legged deadlifts and Romanian deadlifts, you should bend over as far as possible to completely stretch the hamstrings.
9) To concentrate emphasis on the inner thighs when doing a squat, you should take a ________ stance.
a) narrow
b) medium
c) wide
10) Which is a good choice to lead off your triceps routine?
a) rope pressdown
b) dumbbell kickback
c) bench dip
d) reverse-grip pressdown
11) The wider you take a grip on the bench press, the work performed by the triceps:
a) decreases
b) increases
c) stays the same
12) Which rep range has been shown to be most optimal for building muscle?
a) 8-10
b) 12-15
c) 20-25
13) When you raise your arms overhead in a triceps exercise, which of the three heads gets stretched so that it will contract more strongly?
a) long
b) medial
c) lateral
14) When doing and exercise you head should be aligned so that you are:
a) looking up
b) looking down
c) looking forward
15) As a general rule, the longer you rest between sets, the ______ weight you can usually lift.
a) less
b) more
c) about the same
16) Which of these muscle pairings reflects the wrong order to train bodyparts?
a) chest and back
b) thighs and calves
c) chest and triceps
d) biceps and back
17) Which would not be considered a mass-builder for the chest?
a) dumbbell flye
b) bench press
c) flat-bench dumbbell press
d) incline bench press
18) Which kind of movement increases overall biceps stimulation when doing dumbbell curls?
a) using a neutral grip
b) doing pronation movements
c) doing supination movements
d) using a reverse grip
19) Which is the best choice for an ab movement to target the lower abs?
a) crunch
b) crossover crunch
c) reverse crunch
d) decline bench crunch
20) Which movement helps build up the middle back muscles most effectively?
a) pull-up
b) seated cable row
c) front pulldown
d) chin-up
Answers:
1) a,b,c,e....d is part of the hamstrings
2) True, you need to round your back to effectively work the abs and when doing low-back moves like roman chair extensions, but should keep an arch in your back when training other bodyparts
3) b. The gastroc gets maximal stimulation through straight-leg movements.
4) True. Leg-curl movements target the hams from the lower end, romanian and srtaight legged deadlifts and good mornings work the hams from the top half.
5) b. The incline press is a exercise that also works the front delts and triceps.
6) a. Starting your workout with a compound movement is generally preferable, and shoulder presses are a compound exercise.
7) d.
8) False. Trying to stretch too far increases the shance of you rounding out your back, which can be dangerous.
9) c. The wider stance hits the inner thighs more directly
10) c. Starting off with a compound exercise allows you to really go heavy and work the triceps hard while they are still fresh.
11) a. The wider you grip the more stress is put on the pecs.
12) a. Higher rep sets, while still effective, dont build maximal muscle size.
13) a. This is because the long head attaches above the shoulder joint
14) c. Looking too far up or down effects the natural arch of your spine; looking straight forward allows you to assume a strong, stable position with a natural arch in your back
15) b.
16) d. Your biceps are involved in back exercises, and if fatigued first, wont hold up for heavy weights needed to stimulate the back muscles....Its also true that you should not train triceps before chest since the triceps are involved in pressing movements.
17) a. This is a single joint exercise that typically completed near the end of your chest workout.
18) c. When using dumbbells, turning your hand up while you curl (supinating) increases the overall stimulation of the biceps.
19) c. To best work your lower abs, stabilize your upper torso and bring your knees to your chest.
20) b. Rowing movements are superior for the development of the middle-back muscles.
SCORING:
18-20: Very good...Ever consider a career as a personal trainer ( I scored 19
)
15-17: Not bad...you've actually been reading and applying what you've read.
11-14: You probably think a Snickers bar is a good pre-workout snack. Yeah, right
below 10: We said this was an advanced test..Just goes to prove that resistance training is more complicated than just lifting heavy weights. It helps to know what you're doing...keep reading.
LG.
if you wanna cheat...go ahead and scroll down to the answers....you lazy bastards..
but if you're honest then write down your answers on a peice of paper or something and then compare them to the answers down at the bottom...and then post your score (be honest please)
By Bill Geiger, Executive Director
Pump Quiz
Think you know squat? Take this muscle midterm and test your iron IQ.
1) Which are the 4 Quadriceps muscles?
a) rectus femoris
b) vastus lateralis
c) vastus intermedius
d) biceps femoris
e) vastus medialis
2) True or False: Rounding your back is acceptable only when doing ab or some lower-back movements
3) Of the two calf muscles, which crosses the knee joint, therefore disengaging it to some degree in bent-knee calf exercises like the seated calf raise?
a) soleus
b) gastrocnemius
4) True or false: Since the hamstrings muscle group crosses two joints, it is best trained with exercises that work it from both hips and knees.
5) Which exercise better isolates just the Pecs?
a) incline bench press
b) pec-deck flye
6) Which exercise is a better choice to start off your shoulder routine?
a) dumbbell shoulder press
b) lateral raise
7) Which exercise isolates the rear delt head?
a) front raise
b) cable lateral raise
c) military press
d) bent-over lateral raise
8) True or False: On Stiff-legged deadlifts and Romanian deadlifts, you should bend over as far as possible to completely stretch the hamstrings.
9) To concentrate emphasis on the inner thighs when doing a squat, you should take a ________ stance.
a) narrow
b) medium
c) wide
10) Which is a good choice to lead off your triceps routine?
a) rope pressdown
b) dumbbell kickback
c) bench dip
d) reverse-grip pressdown
11) The wider you take a grip on the bench press, the work performed by the triceps:
a) decreases
b) increases
c) stays the same
12) Which rep range has been shown to be most optimal for building muscle?
a) 8-10
b) 12-15
c) 20-25
13) When you raise your arms overhead in a triceps exercise, which of the three heads gets stretched so that it will contract more strongly?
a) long
b) medial
c) lateral
14) When doing and exercise you head should be aligned so that you are:
a) looking up
b) looking down
c) looking forward
15) As a general rule, the longer you rest between sets, the ______ weight you can usually lift.
a) less
b) more
c) about the same
16) Which of these muscle pairings reflects the wrong order to train bodyparts?
a) chest and back
b) thighs and calves
c) chest and triceps
d) biceps and back
17) Which would not be considered a mass-builder for the chest?
a) dumbbell flye
b) bench press
c) flat-bench dumbbell press
d) incline bench press
18) Which kind of movement increases overall biceps stimulation when doing dumbbell curls?
a) using a neutral grip
b) doing pronation movements
c) doing supination movements
d) using a reverse grip
19) Which is the best choice for an ab movement to target the lower abs?
a) crunch
b) crossover crunch
c) reverse crunch
d) decline bench crunch
20) Which movement helps build up the middle back muscles most effectively?
a) pull-up
b) seated cable row
c) front pulldown
d) chin-up
Answers:
1) a,b,c,e....d is part of the hamstrings
2) True, you need to round your back to effectively work the abs and when doing low-back moves like roman chair extensions, but should keep an arch in your back when training other bodyparts
3) b. The gastroc gets maximal stimulation through straight-leg movements.
4) True. Leg-curl movements target the hams from the lower end, romanian and srtaight legged deadlifts and good mornings work the hams from the top half.
5) b. The incline press is a exercise that also works the front delts and triceps.
6) a. Starting your workout with a compound movement is generally preferable, and shoulder presses are a compound exercise.
7) d.
8) False. Trying to stretch too far increases the shance of you rounding out your back, which can be dangerous.
9) c. The wider stance hits the inner thighs more directly
10) c. Starting off with a compound exercise allows you to really go heavy and work the triceps hard while they are still fresh.
11) a. The wider you grip the more stress is put on the pecs.
12) a. Higher rep sets, while still effective, dont build maximal muscle size.
13) a. This is because the long head attaches above the shoulder joint
14) c. Looking too far up or down effects the natural arch of your spine; looking straight forward allows you to assume a strong, stable position with a natural arch in your back
15) b.
16) d. Your biceps are involved in back exercises, and if fatigued first, wont hold up for heavy weights needed to stimulate the back muscles....Its also true that you should not train triceps before chest since the triceps are involved in pressing movements.
17) a. This is a single joint exercise that typically completed near the end of your chest workout.
18) c. When using dumbbells, turning your hand up while you curl (supinating) increases the overall stimulation of the biceps.
19) c. To best work your lower abs, stabilize your upper torso and bring your knees to your chest.
20) b. Rowing movements are superior for the development of the middle-back muscles.
SCORING:
18-20: Very good...Ever consider a career as a personal trainer ( I scored 19
)15-17: Not bad...you've actually been reading and applying what you've read.
11-14: You probably think a Snickers bar is a good pre-workout snack. Yeah, right
below 10: We said this was an advanced test..Just goes to prove that resistance training is more complicated than just lifting heavy weights. It helps to know what you're doing...keep reading.
LG.
