Most of us complete our sessions in the gym without even thinking about safety. No pain, no gain, right? Well not exactly - even though enthusiasm goes a long way, it won't prevent a projected 8 million Americans from experiencing a training injury related to sports/fitness this year.
With the advent of various and convenient fitness centers, at-home gyms, exercise equipment and training programs, the likelihood for injury has skyrocketed. And we can all imagine how embarrassing it would be to get hurt in the gym as a result of poor safety practices, so don't take the risk.
But wait, maybe you're thinking "I've never been injured, so my training must be pretty safe" - wrong. The next injury might just be around the corner, but if you think you're so smart, then why not see how you fare with this fitness test designed to debunk myths and slap your wrist for bad habits.
Put on your thinking cap, it might be a bumpy ride.
Fitness Safety Test
Dehydration can affect thinking and coordination at
What should you do if someone is bench pressing and
the bar slips and hits their throat?
- Call it a day and head home.
- Call the person a sissy and continue training.
- Dial 911 and then put ice on their throat.
- Give them some water to make sure they can swallow.
What is the best cleaner to use on exercise equipment
- A flamethrower
- 9 parts water mixed with 1 part chlorine bleach
Exercising longer than 45 minutes helps burn fat and
won't increase cardiac stress
Which cause is most likely to result in an injury in the
- A slip or fall
- Unsafe equipment
- Heat exhaustion
- Someone else in the gym
What's the most effective and safe method to exposing
those abdominals before summer hits?
- Grab a medicine ball and knock out 100 sit-ups.
- Focus on eating a clean, lean, and healthy diet.
- Start engaging in a training program as follows: 20 minutes of cardio, followed by 30 minutes of training, followed by another 60 minutes of cardio.
- Start doing cardio early in the morning and do supersets during weight training in the evening.
Which is the most commonly injured body part in the
What is the highest cause of death in the gym?
- Heart Attack
- Excessive Fatigue
You're working out with a buddy, and he's currently benching 225 lbs. on the Smith machine. Even though he looks fine and it's a Smith machine, you should still be paying close attention and spotting your partner.
Answer: True - even though most of you will probably just brush off this question. But take it from me, never take your eyes off your partner when they're lifting, and make sure to pay attention all the way until your partner's head is out from under the bar. Even experienced high-profile athletes have been seriously injured sometimes killed while using "safe" equipment like the Smith machine.
Though the Smith machine is marketed as an idiot-proof, do-it-yourself product, there's always room for dangerous mistakes. I can still remember spotting (actually watching) a training partner while he was doing incline bench on the Smith machine.
Despite rotating the safety hook back properly and placing it on the rack notch, the simple force of vibration in the bar caused the hook to bounce back up and over the notch, allowing 250 lbs. to drop right on his chest. I now do complete spotting on a Smith machine just like it was a normal bench.
Well, there you have it. I hope you went 8 for 8 but if you didn't, make sure to take these questions to heart. They're 8 easy tips that can ensure your training is as safe as it is intense!