ShapeFit.com

[swanso5]

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 male: 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]

Well my 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, Pectiné, 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 ? My 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]

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

[katiesuarez]

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. That’s an additional 2800 calories. 4,470 calories in all.

[swanso5]

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]

[Boss Man]

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]

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

[Boss Man]

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]

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

[swanso5]

why stand there then?

[DianaB]

[katiesuarez]

Hey Swanso, I’m sorry if I offended you. I was just teasing. Of course I don’t think you’re an alcoholic. I only hold you in the highest regard. You know I adore you!

[swanso5]

none taken little lady

oh, you adore me....

[swanso5]

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?