Can you pass our Fitness IQ and Etiquette Test?
The same is true of being part of our group classes.
IQ and Etiquette Test
Part 1: TRUE OR FALSE
- The traditional “women’s” barbell weighs 25 lb.
- The Clean and Jerk and the Snatch make up the sport of Olympic weightlifting, while the deadlift, back squat and bench press make up the sport of powerlifting.
- Pyramid style on a back squat means you build up to a heavy double, then a heavy single and finally work back down.
- It’s OK to leave my foam roller out for the coaches to clean up after I leave.
- @2121 on a pull-up means you take two seconds to pull your chin over the bar, 1 second to pause at the top, 2 seconds to lower back down, and 1 second at the bottom in the deadhang position.
- You must sign in to our system every time you come to the gym.
- 5 x 3 means 3 sets of 5 reps
- Holding an average of a 1:58/500m speed on the rowing machine for 2 km means your 2 km row time will be 7:52
- Deadlift + Power Clean + Hang Power Clean (5 sets of 3 + 2 + 3) means: 5 sets of 3 deadlifts, then 2 power cleans, then 3 hang power cleans
- When it comes to loading a 35-lb. barbell to 115 lb., it’s better to put one set of 25 lb. plates along with 1 set of 10 lb. plates on the barbell than it is to load the bar with 4 sets of 10 lb. plates
Part 2: MULTIPLE CHOICE
- When is it appropriate to get sloppy with my technique:
a). When Sarah is lifting more than me and I have to get grunty to match her
b). When I’m doing more than 10 reps in a row
c). When the coach is on the other side of the room
d). When I don’t like the music that’s playing
e). None of the above
- A hang power clean means:
a). The movement starts just below the knee
b). The movement starts on the ground
c). The movement starts above the knee
d). The movement starts with the barbell overhead
- The first number of a tempo prescription always refers to the:
a). concentric portion of the movement
b). eccentric portion of the movement
c). top of the movement
d). bottom of the movement
- A muscle clean means:
a). You land in a squat
b). You do not re-bend at the hips at the end of the movement
c). You don’t need to reach full hip extension as you clean
d). None of the above
- How would you go about working through the following training session:
A1. 3 x 5 Back Squat
A2. 3 x 5 Strict Pull-ups
- 3 x 500-meter row with 2 minutes rest between pieces
- 5 x 20 Hollow Rocks
a). Complete 3 x 5 back squats, then complete 3 x 5 pull-ups, then complete 3 x 500-meter row and finish with 5 x 20 hollow rocks
b). Superset the back squats and pull-ups in A1 and A2, then complete all of B, then complete all of C
c). Superset the back squats and pull-ups in A1 and A2 and then superset the 500 m rows with the hollow rocks
d). Work your way through at your leisure in whatever order you choose
- It’s OK to avoid adhering to the back squat percentage of the day when:
a). It is really light
b). I’m taking a rest day tomorrow and want to giver today
c). I took a pre-workout supplement and am feeling strong
d). None of the above
- During a shoulder press, you should:
a). Keep your rib cage down to stop your spine from extending
b). Keep the bar moving in a straight line overhead
c). Squeeze your butt cheeks together
d). All of the above
- If you scaled the following workout properly—21-15-9 of Thrusters and Pull-ups—you should strive to complete the workout in:
a). 90 seconds
b). 12-15 minutes
c). 2 and 7 minutes
d). I don’t scale workouts
e). Any of the above
- A KB swing is a:
a). Squat
b). Squat and snatch
c). Pull then press
d). Hinge
e). None of the above
- You’re allowed to drop the following from overhead:
a). KBs
b). DBs
c). Empty barbells
d). Rowing machines
e). None of the above
- When working up to a 3RM back squat, you should log at least _______ reps of increasingly heavy warm-up reps before attempting a max set of 3:
a). 10
b). 30
c). 100
d). I was born ready to attempt a 3RM
- Tabata means:
a). 10 seconds on, 10 seconds rest
b). 10 seconds on, 20 seconds rest
c). 20 seconds on, 10 seconds rest
d). 20 seconds on, 20 seconds rest
- I might be safe to think about doing kipping pull-ups when:
a). I can do a strict pull-up and pass a shoulder flexion test
b). I can do a strict pull-up
c). I can do 10 ring rows in a row
d). I can see my lat muscles in the mirror
Part 3: In the context of the gym, what do the following acronyms stand for:
- EMOM
- AMRAP
- 1RM
- RPE
- @ 70% BW
- HSPU
- PR
BONUS QUESTION:
What’s your 1 RM deadlift, your 3 RM back squat and your best 2 km row time?
Answers:
Part 1:
- False 2. True 3. False 4. False 5. True 6. True 7. False 8. True 9. True 10. True
Part 2:
- e 2. c 3. b 4. b 5. b 6. d 7. d 8. c 9. d 10. e 11. b 12. c 13. a
Part 3:
- Every minute on the minute
- As many rounds/reps as possible
- 1 rep max
- Rate of perceived exertion
- 70% of bodyweight
- Handstand push-up
- Personal Record
Bonus Question:
If you know all three of your answers to this question, add one point to your score!