1. Compare and contrast isometric and isotonic exercises. Provide two examples of each. (6 points) 2. If your friend was going to start lifting weights, would you recommend they use free weights or machines for their resistance activities? Explain why. (2 points)

3. Which exercise is described as the “king of the weight room”? What are the keys to performing this exercise correctly and safely? (6 points)

4. Explain why the average woman does not develop large, bulky muscles. (2 points) If this was the goal of the woman, what would she likely have to do to attain this goal? (2 points)

5. Where does the energy come from to weight train? Why is this beneficial? (2 points)

1. An isometric exercise features a contraction of the muscle while the joints remain stationary, whereas an isotonic exercise features a static contraction of the muscle. Planks and wall-squats are two examples of isometric exercises whereas push-ups and squats are two examples of isotonic exercises.

2. I would recommend that they use machines for their resistance activities because they are designed with proper form in mind, and thus would be much easier to maintain proper form than with free weights, ultimately maximizing the gains received from the experience.

3. The deadlift is described as the "king of the weight room" and the keys to performing the exercise correctly and safely is to stand with your mid-foot under the barbell, bend over and grab the bar with a shoulder-width grip, bend your knees until your shins touch the bar, lift your chest up and straighten your lower back, and to take a deep breath, hold it, and stand up with the weight. Then, hold the weight for a second at the top with locked hips and knees and return the weight to the floor by moving your hips back while bending the legs.

4. The average woman does not develop large, bulky muscles because they typically have more estrogen hormones than testosterone hormones which means that their muscles will not grow as big or strong as the average man. To counteract this, women would have to take testosterone boosters, steroids, or supplements.

5. The energy to weight train comes from the ATP-PC and Glycolysis systems which is beneficial because they do not require a lot of oxygen to utilize.

Explanation: