Question #1

The proper way to perform a regular bicep curl rep is...

A. Curl up in controlled manner for 2-3 seconds and then let it drop down without much resistance to preserve energy for the next rep.

B. Do whatever it takes to get the damn bar up, as more reps equals more growth.

C. Curl up for 2-3 seconds, squeeze at the top and slowly descend for 2-3 seconds to the starting position.

D. Curl up for 20 seconds and do a super slow 20-30 second descent.

Question #2

The key to successfully training rectus abdominis (abs) is…

A. Sticking with exercises that decrease the distance between the ribcage and the groin.

B. Hitting them every day, without exception.

C. Using machines where you can pile on a lot of weight to increase resistance.

D. Only doing Swiss medicine ball-crunches.

Question #3

Which of the following exercises does NOT involve the deltoid muscles?

A. Bench press

B. One-arm dumbbell rows

C. Shrugs

D. Military press

Question #4

"Heavy Duty" training is…

A. Hammering each muscle group with plenty of reps and sets for optimal gain.

B. Sounding like a truck with your lips while working out.

C. Resting very long between each set to replenish energy.

D. The principle of doing a minimum of sets with as much weight as possible to maximize intensity.

Question #5

When doing leg presses, your knees should…

A. Fully lock out at the top and be pressed against your chest at the bottom to get a full range of motion.

B. Be slightly bent at the top and only bend far enough that you don't have to lift your butt off the pad.

C. Be slightly bent at the top and just lightly touch your chest before turning at the bottom, even if you have to lift your butt off the pad a little.

D. Barely bend at all through the motion so that you can use more weight and thereby trigger extra growth.

Question #6

Warm-up is…

A. A waste of valuable energy that should be saved for the weights.

B. Great for getting the body to burn extra calories during the following workout.

C. A neat trick for getting your body going so you can lift heavier weights.

D. A way to prepare your joints and muscles so that your risk of injury decreases.

Question #7

What is periodization?

A. Training like a maniac for 3 weeks and then taking a week completely off to recover and reap the gains.

B. Splitting the body into several smaller workouts and hit the gym twice a day to focus solely at one muscle group at the time.

C. Alternating weeks of low-rep/high-weight training with high-rep/low-weight training.

D. Carefully timing the rest period between sets so you never exceed 45 seconds, ensuring intensity remains high through the workout.

Question #8

The benefit of cardiovascular training is…

A. Improved aerobic capacity for oxygen-intensive exercises like squats, deadlifts etc.

B. Bodyfat control.

C. Heart health.

D. All the above.

Question #9

Which of the following statements is a myth:

A. Training like the bodybuilding pros will make you huge.

B. Hundreds of crunches every day will give you a ripped sixpack.

C. Weight training will make you stiff and inflexible.

D. All the above.

Question #10

A good training partner should…

A. Be timely, reliable and encourage you to make progress.

B. Push you to lift heavier and heavier, no matter what.

C. Be so hardcore that he never takes a day off for any reason, ever.

D. All the above

Question #11

Stretching can help your muscles grow.

True

False

Question #12

Powerlifting moves like squats and deadlifts will make you blocky.

True

False

Question #13

Knee wraps are a foolproof insurance against injuries.

True

False

Question #14

Since calves consist mostly of slow-twitch muscle fibers, they should be trained every day.

True

False

Question #15

Women can train the same way as men without ending up looking like one.

True

False

Question #16

Sweat is a signal that your cardio is paying off and you're burning calories.

True

False

Question #17

Lifting weights will strengthen your bones.

True

False

Question #18

Sticking to heavy compound movements is the best way to pack on size and strength.

True

False

Question #19

Free weights are always superior to machines.

True

False

Question #20

Forced reps can be done safely by yourself.

True

False

Anatomy Quiz

Question #21

The following exercise hits the trapezius muscle:

A. Shrugs.

B. Barbell rows.

C. Lat pulls to the front.

D. All the above.

Question #22

The quadriceps (quads) consists of how many separate muscles?

A. 3

B. 4

C. 5

D. 6, counting sartorius.

Question #23

The rhomboideus muscle is a synergist to and usually assists…

A. Latissimus dorsi (lats)

B. Trapezius

C. Medial deltoids

D. All the above

Question #24

Serratus anterior is located…

A. On the front of the neck.

B. Next to the adductors in the thigh.

C. In the shoulder.

D. Against the sides of the ribcage.

Question #25

The antagonist of the biceps femoris muscle is…

A. Quadriceps

B. Triceps

Gluteus medius

D. Biceps brachii

Question #26

The muscle sternocleidomastoideus is located in the forearm.

True

False

Question #27

The muscle tibialis anterior is located right next to soleus.

True

False

Question #28

Pectoralis minor attaches to the humerus (upper arm) bone.

True

False

Question #29

Vastus medialis is part of quadriceps and forms the cool "drop-shape" right next to the knee.

True

False

Question #30

Rectus abdominis (the ab "sixpack") is a single muscle.

True

False