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This test consists of 15 multiple choice questions and 5 short answer questions.

Multiple Choice Questions

1. What two weight exercises develop the abdominal muscles?
(a) Sit-ups-knees-bent and leg raises-knees bent.
(b) Rowing with bar and sit-ups-knees-bent.
(c) Lateral raises and leg raises-knees bent.
(d) Leg raises-knees bent and rowing with bar.

2. What is one important factor that should be considered when choosing a gym for progressive resistance weight training?
(a) The availability of heavy-duty equipment and proper ventilation.
(b) The availability of trainers.
(c) The number of members.
(d) The location.

3. What is the worst mistake an individual can make with regard to progressive resistance weight training?
(a) To use the wrong size weights.
(b) To do too much too quickly.
(c) To alternate weights on different days.
(d) To use old weights.

4. How many sets and repetitions should you perform when starting weight training?
(a) Three sets of 8-10 repetitions.
(b) Three sets of 7-9 repetitions.
(c) Two sets of 8-10 repetitions.
(d) Two sets of 7-9 repetitions.

5. What factors have influenced the rapid evolution of bodybuilding in the 1970's?
(a) The quality of the gym exercise.
(b) The champions of the sport.
(c) Degree programs in weight training.
(d) Modern training methods, innovations in equipment, and improved knowledge of nutrition.

6. What exercise is performed on a bench with a padded lever bar at one end?
(a) Calf lifts.
(b) Bench press.
(c) Lateral raise.
(d) Extensions.

7. In addition to a warm, kind-hearted friend, what other personality trait does Joe Wider display?
(a) A shrewd businessman.
(b) A mild-mannered worker.
(c) An angry competitor.
(d) A salesman.

8. In a freehand exercise routine, what can provide resistance in addition to free weights?
(a) Expensive weights.
(b) Extra weights.
(c) The weight of the equipment.
(d) An individual's own weight.

9. Who does Arnold learn is competing in the 1970 Mr. Olympia contest?
(a) Joe Weider.
(b) Franco Columbu.
(c) Reg Park.
(d) Sergio Oliva.

10. What are two exercises to build the calves in accelerated training?
(a) Standing calf raises and sitting calf raises.
(b) Leg raises and lunges.
(c) Leg raises and twists.
(d) Lunges and sitting calf raises.

11. How can limitations in body type be overcome with respect to bodybuilding?
(a) New equipment.
(b) More intense training.
(c) The right vitamins.
(d) The power of the mind.

12. In addition to the arms, triceps, biceps, and waist, what other two areas does the Wednesday and Saturday accelerated program target?
(a) Back and legs.
(b) Forearms and back.
(c) Calves and forearms.
(d) Calves and back.

13. On what day in your weight training program can you correct weak points in your physique, according to Arnold?
(a) Tuesday.
(b) Wednesday.
(c) Thursday.
(d) Sunday.

14. What ensures a high energy level for a workout?
(a) Eating something one hour before beginning.
(b) Eating nothing before beginning.
(c) Eating something two hours before beginning.
(d) Having a snack.

15. How much weight should you use when working out with weights?
(a) 10 pounds.
(b) 12 pounds.
(c) Five pounds.
(d) Enough to make the exercise challenging.

Short Answer Questions

1. What is the only exercise method that develops the body in an even, uniform manner?

2. What body part muscle groups do you work on with weight training on Mondays in Schwarzenegger's plan?

3. On what days in Schwarzenegger's plan do we focus on the back, chest, and shoulders?

4. What is exhaled each time resistance is experienced?

5. What helps you keep from becoming muscle bound?

(see the answer keys)

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