Name:_________________

Weights & Fitness Pre-Test

Instructions: For the first section please match the word with the correct definition by writing the correct letter on the space provided
next to the word.

1) Isometric:__F___ A) Muscular- Builds Muscle Quickly

2) Isokinetic:__G___ B) Obese- Gains weight quickly
3) Isotonic:__I____ C) Quick Burst Exercise Oxygen not required
4) Concentric:__D___ D) Shortening the Muscle
5) Eccentric:___H___ E) Skinny hard to gain weight
6) Anaerobic:__C___ F) Constant length no movement
7) Ectomorphic:__E___ G) Constant speed
8) Endomorph:__B____ H) Lengthening of the muscle
9) Mesomorph:__A___ I) Constant tone

10) What is a Superset? ​A

A) 2 Exercises back to back with little to no rest.
B) 1 single set with more than 15 reps.
C) Combining two lifts into one and performing them at the same time.
D) Performing the superman lift.

11) A Tabata Workout consists of 8 _____ of 20_______ of high intensity workout followed by 10 _______ of low intensity rest. ​B

A) Rounds, Minutes, Seconds

B) Rounds, Seconds, Seconds
C) Lifts, Minutes, Seconds
D) Lifts, Seconds, Seconds
12) A compound exercise…​ D

A) Isolates one muscle group

B) Isolates one joint
C) Involves one muscle group and one joint
D) Involves multiple muscle groups and multiple joints

13) An Isolation exercise… ​C

A) Isolates one muscle group
B) Isolates one joint
C) Involves one muscle group and one joint
D) Involves multiple muscle groups and multiple joints

14) A negative lift focuses on which of the following? ​A

A) The eccentric phase

B) The concentric phase
C) The isometric phase
D) The mesomorphic phase

15) AMRAP stands for what? ​B

A) Add Multiple Reps And Performance

B) As Many Reps As Possible
 C) Allen Might Require A Partner
D) Add More Weight as You Go

16) Fill in the blank line with the correct word for the acronym DOMS.

D_________________
O_________________
M_________________
S_________________

17) During Progressive Overload you are looking to gradually increase which aspects. (circle all that apply) ​ABC

A) Weight
B) Speed
C) Volume
D) Rest Time

18) Fill in the blank line with the correct word for the acronym HIIT.
High Intensity Interval Training
H_________________
I_________________
I_________________
T_________________
19) Anabolic is the state of what? ​C
A) Losing muscle mass
B) Losing fat
C) Getting bigger
D) Using oxygen

20) Fill in the blank line with the correct word for the acronym EMOM.

E_________________
M_________________
O_________________
M_________________

21) The posterior chain includes all of these muscles except for? ​C

A) Gluteus Maximus
B) Gastrocnemius
C) Pectoralis Major
D) Hamstrings

22) If you were working out and the workout plan said to do 3x10 how many sets would you do and how many reps would you do?

Sets:______
Reps:______
 Formative Assessment
10/8/19: How do you feel about this Unit we are about to start? Do you have any questions about what we will be doing for this unit?
_________________________________________________________________________________________________________
10/9/19: What are the main muscles used during a squat? List as many as you can identify.
_________________________________________________________________________________________________________
10/10/19: What are the main muscles used during a Bench Press? List as many as you can identify.

_________________________________________________________________________________________________________

10/15/19: What are the main muscles used during a Deadlift? List as many as you can identify.
_________________________________________________________________________________________________________

10/16/19: What are the main muscles used during a Shoulder Press? List as many as you can identify.
_________________________________________________________________________________________________________
10/17/19: What type of contraction is going on in the down phase of a squat? Why?
_________________________________________________________________________________________________________
10/18/19: What type of contraction is going on in the up phase of a bench press? Why?
_________________________________________________________________________________________________________

10/22/19: What type of contraction is going on in the up phase of a deadlift? Why?

_________________________________________________________________________________________________________
10/23/19: What type of contraction is going on in the down phase of a shoulder press? Why?
_________________________________________________________________________________________________________

10/24/19: How are you feeling about this program now that you are over two weeks in?
_________________________________________________________________________________________________________

10/25/19: If I have an Olympic Bar and a 45lb. weight on each side with a 35lb. Weight on each side, how much weight am I lifting?
_________________________________________________________________________________________________________
 Formative Assessment
1) 11/5/19: How many rounds does a tabata exercise consist of and how long is each high intensity work period and how long is each
low intensity rest?
_________________________________________________________________________________________________________
2) 11/6/19: What is a compound lift?
_________________________________________________________________________________________________________
3) 11/7/19: What does H.I.I.T. stand for?
_________________________________________________________________________________________________________

4) 11/12/19: What does it mean to superset your workouts?

_________________________________________________________________________________________________________

5) 11/13/19: What are the three components of a progressive overload?

_________________________________________________________________________________________________________

6) 11/14/19: What is the definition of a ​set ​and ​repetition?

​ After, please write it in the proper format.
_________________________________________________________________________________________________________

7) 11/15/19: If I need 115lbs. on the bar, what plates should I put on the bar?
_________________________________________________________________________________________________________

Formative Assessments
Performer Name: Partner Name:
Back Alw Somet Teacher
Squat Cues ays imes Never Explain Your Reason Initials Teacher comments
-Bar: Positioned at base of
neck above posterior
deltoids and over the middle
of trapezius -Hips and feet
are directly under the bar.
feet are at 45 degree angle
Form
-Grasped evenly -Slightly
wider than shoulder width
Grip apart
-Knees/hips flexed slowly,
under control -Back flat
Exec -Eyes focused forward and
slightly​ up -Heels stay flat to
ution
the floor -Knees stay behind
: or directly over toes -Thighs
Down are parallel to floor (90
ward degrees)

-Knees/hips controlled
extension, head titled back
Exec
slightly​ -Chest up and out
ution -Weight evenly distributed
: between heels and forefoot
Upwa -Knees maintain position
rd over feet

Performer Name: Partner Name:

 Som Teacher
etim Nev Teacher comment
Dead Lift Cues Always es er Explain Your Reason Initials s
-Bar: Tight against
shins -Flat back at 45
dgrees -Head up -Feet
shoulder width apart

Form
-Grasped evenly with
over under grip -Hands
outside of knees
Grip
-Hips and knees
extend at the same
time (One Motion)
-Back flat -Eyes
focused forward and
slightly​ up -Big chest
(Up and Out) -Heels
stay flat to the floor
-Knees stay behind or
directly over toes
-Arms stay extended
Executio
n:
Upward
Executio Weight dropped or
n: tight to body on the
way down
Downwa
rd
 Performer Name: Partner Name:
Teacher
Shoulder Sometim Teacher commen
Press Cues Always es Never Explain Your Reason Initials ts
- Feet flat
on the floor
Shoulder
width apart
-Back
Straight
-Head
Form Straight.
-Grasped
evenly
-Slightly
wider than
shoulder
Grip width apart
-Exhale -
Arms raise
till
extended
evenly -
Legs don't
move -
Good
Executio
balance
n: -Straight
Upward back
 -Inhale -
Arms
decend
eavenly
-Arms stop
Executio at 90
degrees -
n:
Good
Downwa balance
rd -Flat back.

Performer Name: Partner Name:

Som Teacher
Bench Alwa etim Nev Teacher comment
Press Cues ys es er Explain Your Reason Initials s
-Bar: Positioned over the
eye line - Feet flat on the
floor -Backside on the
bench -Shoulder blades on
the bench -Head on the
bench.

Form
-Grasped evenly -Slightly
wider than shoulder width
apart
Grip
Executio -Inhale -Bar touches chest
n:
Downwa
rd
-Exhale - Back flat on
bench -Push through your
Executio
feet -Extend arms straight.
n:
Upward

Summative Psychomotor
OG New OG New OG OG New
Student Bench Bench Squat Squat Dead New Dead Shoulder Shoulder
Name 1RM 1RM Growth 1RM 1RM Growth 1RM 1RM Growth 1RM 1RM Growth
Efren
Almeida 85 95 10 135 165 30 185 205 20 85 90 5
Andrew
Black 95 100 5 135 160 25 155 160 5 75 80 5
Garrett
Bond 85 125 40 205 235 30 225 300 75 85 95 10
Armondo
Castro 95 100 5 140 165 25 195 205 10 80 70 -10
Nacny
Crisnero
s 75 90 15 115 165 50 145 205 60 65 75 10
OG New OG New OG OG New
Student Bench Bench Squat Squat Dead New Dead Shoulder Shoulder
Name 1RM 1RM Growth 1RM 1RM Growth 1RM 1RM Growth 1RM 1RM Growth
Annalise
Darnell 60 75 15 85 105 20 120 155 35 50 65 15
Jorge
Enriquez 95 120 25 135 145 10 195 210 15 65 65 0
Sydney
Fosdick 65 75 10 115 135 20 165 185 20 55 65 10
Jayden
Garcia 135 145 10 205 245 40 235 300 65 100 115 15
Miguel
Garcia 90 110 20 115 125 10 155 175 20 75 90 15
Ricardo
Garcia 95 125 30 135 185 50 190 235 45 65 65 0
Sara
Gonzale
z 60 80 20 110 150 40 135 195 60 50 65 15
Anthony
Gutierrez 90 105 15 135 155 20 205 235 30 85 90 5
Joel
Hernadn
dez 115 120 5 135 165 30 210 240 30 85 95 10
Joshiah
Jaramilli
o 100 125 25 150 160 10 205 295 90 75 75 0
Phillip
Landrum 140 155 15 185 225 40 235 275 40 115 95 -20
OG New OG New OG OG New
Student Bench Bench Squat Squat Dead New Dead Shoulder Shoulder
Name 1RM 1RM Growth 1RM 1RM Growth 1RM 1RM Growth 1RM 1RM Growth
Edwin
Lara 140 160 20 195 225 30 235 300 65 100 105 5
Taylin
Maxwell 60 75 15 115 115 0 150 155 5 50 65 15
Audel
Mazarieg
os 70 85 15 125 185 60 195 225 30 65 80 15
Derek
Ojeda 125 130 5 135 270 135 335 405 70 105 110 5
Walter
Pablo-Es
cobar 65 75 10 140 175 35 190 205 15 55 55 0
Alejandr
a Palafox 60 75 15 115 125 10 135 155 20 50 60 10
Owen
Perez 90 105 15 150 210 60 215 250 35 60 60 0
Luis
Ramirez 130 145 15 135 225 90 295 305 10 95 105 10
Marcus
Richards 125 165 40 235 260 25 285 315 30 95 110 15
Tate
Royer 100 100 0 135 205 70 175 215 40 75 65 -10
Jesus
Ruiz 75 95 20 135 135 0 115 135 20 60 60 0
Juan
Serrano 115 145 30 195 205 10 235 235 0 95 95 0
OG New OG New OG OG New
Student Bench Bench Squat Squat Dead New Dead Shoulder Shoulder
Name 1RM 1RM Growth 1RM 1RM Growth 1RM 1RM Growth 1RM 1RM Growth
AJ
Torres 80 85 5 135 150 15 155 190 35 65 65 0
Roman
Valdez 90 110 20 145 160 15 155 205 50 65 65 0
Cristo
Vallejo 115 115 0 235 235 0 225 225 0 75 80 5
Jenny
Venzor 55 60 5 115 150 35 145 205 60 45 50 5

Name:_________________
Weights & Fitness Post-Test

Instructions: For the first section please match the word with the correct definition by writing the correct letter on the space provided
next to the word.
1) Isometric:_____ A) Muscular- Builds Muscle Quickly
2) Isokinetic:_____ B) Obese- Gains weight quickly
3) Isotonic:______ C) Quick Burst Exercise Oxygen not required
4) Concentric:_____ D) Shortening the Muscle
5) Eccentric:______ E) Skinny hard to gain weight
6) Anaerobic:_____ F) Constant length no movement
7) Ectomorphic:_____ G) Constant speed
8) Endomorph:______ H) Lengthening of the muscle
9) Mesomorph:_____ I) Constant tone

10) What is a Superset?

A) 2 Exercises back to back with little to no rest.
B) 1 single set with more than 15 reps.
C) Combining two lifts into one and performing them at the same time.
D) Performing the superman lift.

11) A Tabata Workout consists of 8 _____ of 20 _______ of high intensity workout followed by 10 _______ of low intensity rest.

A) Rounds, Minutes, Seconds

B) Rounds, Seconds, Seconds
C) Lifts, Minutes, Seconds
D) Lifts, Seconds, Seconds

12) A compound exercise…

A) Isolates one muscle group

B) Isolates one joint
 C) Involves one muscle group and one joint
D) Involves multiple muscle groups and multiple joints

13) An Isolation exercise…

A) Isolates one muscle group
B) Isolates one joint
C) Involves one muscle group and one joint
D) Involves multiple muscle groups and multiple joints

14) A negative lift focuses on which of the following?

A) The eccentric phase

B) The concentric phase
C) The isometric phase
D) The mesomorphic phase

15) AMRAP stands for what?

A) Add Multiple Reps And Performance

B) As Many Reps As Possible
C) Allen Might Require A Partner
D) Add More Weight as You Go

16) Fill in the blank line with the correct word for the acronym DOMS.
 D_________________
O_________________
M_________________
S_________________

17) During Progressive Overload you are looking to gradually increase which aspects. (circle all that apply)

A) Weight
B) Speed
C) Volume
D) Rest Time

18) Fill in the blank line with the correct word for the acronym HIIT.

H_________________
I_________________
I_________________
T_________________

19) Fill in the blank line with the correct word for the acronym EMOM.

E_________________
M_________________
O_________________
M_________________

20) The posterior chain includes all of these muscles except for?
 A) Gluteus Maximus
B) Gastrocnemius
C) Pectoralis Major
D) Hamstrings

21) If you were working out and the workout plan said to do 3 sets of 10 reps, how would you write it?

_______________

22) Use the space provided below to create a HIIT, Tabata, EMOM, or Superset workout that focuses on either the upper or lower
part of the body. ​In your answer you should include the which type of workout you will be doing, how many sets and reps of each
exercise you will do, which muscles you will be using, and the rest period between each exercise​. Use the word bank below to help
create your workout.

Word Bank
HIIT Tabata EMOM Superset Sets Reps Volume Weight

Time Rest Rounds

Chest Legs Core Pectoralis Deltoids Trapezius Triceps

Biceps Abdominals Quadriceps Hamstrings Gastrocnemius Solis