It's Quiz Time!!!!

swanso5 · Post by **swanso5** » Mon Jun 16, 2008 11:43 pm

been thinking about this for a while and now that there's a few members around aiming to be trainer's this might work.

I might post one each fortnight or whatever providing the answer's later when people have had a chance to do it.

Don't be shy, it's a chance to learn.

A wrong answer is better than no answer here and who knows you might teach me something.

Here goes:

1 - what are the 6 main movement patterns?
2 - how many muscles does the hamstring group consist of and what are their names?
3 - which order od prgression should these be in and why: reverse lunge, dynamic lunge, static lunge, side lunge?
4 - list 3 exercises that indirectly train the biceps muscle group?
5 - what is the most important meal of the day and why?
6 - how ordianry can some of chris's english translation be?
7 - what are the 3 most important factors in gaining muscle?
8 - rate in order of most effective exercise to least effective exercise for a 60kg beginner : Push Up x 12 reps, Bench Press x 12 reps with 70kgs, DB Bench Press x 12 reps 20kgs?
9 - what is the primary role of the "core" musculature?
10 - if i eat 128g carbs, 168g of protein and 54g of fat in one day, how many total calories have I consumed?

Post answers below.

Good Luck!!

Christopheel · Post by **Christopheel** » Tue Jun 17, 2008 8:49 am

Well class are in french but I'll try to answer.

1- Push, Pull, Abduction, Adduction and Internal/external Rotation
2-If I remember well (Considering hamstring is the muscle behind quads lol) : 5 muscles, (I only have the french name will try to translate for those I'm able) Short Adductor, Big Adductor, Gracile, PectinÃ©, long Adductor.
3- Static, Reverse, Side, Dynamic. Why ? You need to progress in Stability and strength. Again I have difficulty to explain myself.
4-Vertical Pull, Bench Press Variations, Rows Variations
5-Breakfast, why ? Stop Catabolism from night "starving", give your body the energy to start your day.
6-You think your english is better ! Imma killz u ! lol
7-Nutrition, Recovery, Correct Workout Program.
8-Volume and Intensity wise : Bench Press, Push-Ups, DB Bench Press.
9-Stabilization, hold your internal organ lol.
10- 1670 ? comp calculator is dead so I hope I still know how to calculate. And If you only eat this your gonna die ! ahah

Nice exam ! As long as you don't question too much on muscles names and bones etc. I can have a not bad score lol

timtimtimmah19 · Post by **timtimtimmah19** » Tue Jun 17, 2008 10:03 am

Figured I'd give this a shot

1) Push, Pull, Abduction, Adduction, and i dunno
2) Guessing 4?
3) Dynamic, Side, Reverse, Static, most movemen/most stabilization needed first?
4) Chin Up, Rows, Deadlift
5) Breakfast: Kick start your metabolism and stop catabolism overnight
6) lol
7) Nutrition, program, sleep/rest

Bench Press w/ 70, Pushups, DB Bench w/ 20
9) Stabilization
10) 1670 cal

swanso5 · Post by **swanso5** » Tue Jun 17, 2008 6:50 pm

have a go katie....

am i regarded as some sort of alcho here?

you can search the answers if you like and re post answers you think may be wrong...

Christopheel · Post by **Christopheel** » Tue Jun 17, 2008 6:55 pm

katiesuarez wrote:You both are wrong on #10. You forgot that alcohol is seven calories per gram. So it is 1,670 calories of food plus 400g for the beer which he failed to mention. Thatâ€™s an additional 2800 calories. 4,470 calories in all.

ah okay He'S bulking ...

LOL

Boss Man · Post by **Boss Man** » Wed Jun 18, 2008 11:08 am

Yes alcohol sugars are 7cals per gram 'tis true, but it's easier to calculate the answer to 10, beased on regular 4 calories per gram Carbs, otherwise people could make up their own ideas, of what percetange or amount in grams, would constitute possible alcohol content, and get varying answers.

No I don't think Swanso is considered an Alchy, Lush or anything else in that mould. Besides, the Alcohol would to some degree be soaked up by some KFC, and therefore be less of a problem, as it should in theory be more time released.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Wed Jun 18, 2008 12:01 pm

No you're not an alcho, I drink to and I'm underage so what sue me.

Boss Man · Post by **Boss Man** » Wed Jun 18, 2008 4:49 pm

However, your picture and admission might attract passing internet surfers, possibly who work for the Houstan PD

Nah, in all honesty you're young and getting up to a few things, so you can't really be blamed for that.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Wed Jun 18, 2008 6:35 pm

Well just because I'm standing next to alcohol doesn't mean I'm drinking it.

swanso5 · Post by **swanso5** » Wed Jun 18, 2008 8:39 pm

why stand there then?

DianaB · Post by **DianaB** » Wed Jun 18, 2008 10:16 pm

swanso5 wrote:why stand there then?

LOL, you lush.

swanso5 · Post by **swanso5** » Thu Jun 19, 2008 5:52 am

none taken little lady

oh, you adore me....

swanso5 · Post by **swanso5** » Fri Jun 27, 2008 7:51 pm

answers:

1 - squat, deadlift, horizontal push (bench), horizontal pull (row), vertical push (shoulder press), vertical pull (chin up)
2 - 3, semeitendonosis, semimembrosis, biceps femoris
3 - static lunge, reverse lunge (accelration from back step back to start), dynamic lunge (deceleration and acceleration each step), side lunge (deceleration and acceleration each step as well in all 3 planes of movement)
4 - any chin up/pull up variation, any row variation
5 - breakfast to get metabolism started for the day...the higher your metabolism the more cal's you'll burn at rest
6 - very
7 - calories surplus, progresive overload, balance between training and rest
8 - trick question...there is no actual order...it all depends on where the client is up to in their training...if they can't perform 20 perfect push ups then they shouldn't be trying the weighted versions
9 - it is to resist rotation playing an anti rotation role...the core musculature is is a corset type muscle the wraps around the lumbar spine in a cross hatched fashion...make sue when you rotate, you're rotating form the thoracic spine, not the lumbar spine...this is why it's best to train the core for stabilisation rather than for movement
10 - 1670

how did you go?

Christopheel · Post by **Christopheel** » Mon Jun 30, 2008 11:12 am

Not that bad, now I know what is the Hamstring /sigh

ah ah

and 8 you didn't ask witch one he should do so it wasn't a tricky questions. "rate in order of most effective exercise to least effective exercise"

Theses days with shift, I usually work with old and/or overweight people and many aren't able to do a girl's push-up I must start with : balloon near chest for push-ups, gradually they become able to do girl push up etc. I believe some of theses peoples will take at least (If they progress really quickly) 6-8 months before touching external weights for "Chest Exercises"

I always tend to start to heavy (Because when I started first real program that was what an heavy plan and I'm still alive ah ah). I've been told many times to start really slowly ...

swanso5 · Post by **swanso5** » Mon Jun 30, 2008 5:33 pm

- balloon near chest???
- start them on a smith machine / power rack with the bar resting at button to sternum and have them push ups from there from their feet...as they progress lower the pin down so they need to handle more of their own bodyweight...i don't like knee push ups much as you don't get the core workout like you do with push ups which is usually the weakest link anyway so it ends up falling further behind the chest and shoulders

technique needs to be perfect before going heavy...remeber the training continuum:

flexibility - stability - strength - power

only train one once the previous one has been established and is optimal