Pressing, Pulling, and Pumping Iron Quiz

Answer: aerobic

Everything starts with aerobic exercise. Aerobic exercises are those that generate energy from aerobic (or oxygen-based) respiration, which is how most energy is generated in the human body. Don't overdo it: you'll generally want to pick a speed or intensity that brings your heart up to 85% of its maximum rate.

The treadmill is one of your best bets in a gym, which would otherwise be too small for a decent jog.

Answer: bench press

That large, weight-laden bar is called a barbell. You don't have to start big if you can't handle it: in fact, you don't even need any bars at all on the sides if you're new to the bench press. A basic bench press works the upper arm muscles.

Answer: butterfly

On the butterfly machine, you will sit with your arms at right angles. Pull your arms from out to in and repeat; the motion will be like a butterfly flapping its wings. The butterfly is sometimes recommended after the bench press (though as with all exercise, individual needs may vary), and provides upper arm exercise.

Answer: True

The leg press can be done horizontally, vertically, or even at an angle if you have the machine for it. Leg presses are one of the major (and relatively few) leg exercises in a basic workout. They work the quadriceps, gluteal, and hamstring group muscles.

Answer: deltoid, trapezius, biceps

The compound row is a seated, pulling exercise. Like all pulling exercises, it targets a flexor group (in this case, the biceps). It also works out the deltoid and trapezius muscles, which are triangular muscles in the shoulder region.

Answer: elliptical

Like the treadmill, the elliptical is a stationary machine that simulates otherwise long-distance exercises. The elliptical involves pedaling movements, similar to riding a bicycle while standing up. The workout is similar to a stint on the treadmill. Also like the treadmill, the elliptical is a low stress machine, creating little pressure on joints and muscles.

A mid-period elliptical workout gives the muscles a chance to rest while keeping the body active.

Answer: quadriceps

For those of you wondering about the name dumbbell, it's a reference to being a soundless (dumb) exercise similar in style to bellringing. Dumbbells are similar in shape to the barbell, but much more compact. They will normally be used in pairs, and are practically the definition of pumping iron. Dumbbells are an upper body exercise, particularly for the biceps and triceps.

They won't help the quadriceps, which are in your legs.

Answer: it allows for greater body mobility

The cable tower can be used to do a multitude of exercises similar to many of the other machines in a gym. A big advantage of exercising on a cable tower is that you will have more mobility than on most machines. The steel cable, the salient feature of the machine, lets you adjust your position around the machine rather than requiring you to sit at a particular place or keep a particular position.

The cable tower includes a stack of weights, allowing for different levels of weight resistance.

Answer: leg presses

By now, you've noticed that presses are pushing-style against an appropriate amount of weight. The captain's chair (or power tower, or knee raise station) is a different type of machine, and requires you to work under your own weight. The exercises will generally mean moving up and down, which can be done as upper body and lower body exercises. Upper body pulling will exercise the arms, and lower body pulling will exercise the legs and your core.

Answer: neck

Most exercises and exercise machines focus on the arms, legs, and torso, but a few are dedicated to other parts. The neck machine is a plate-loaded machine specially dedicated to strengthening your neck. Most such machines involve putting your head on a rest and pushing against a force. Don't worry, the force will be less than the amount used against your arms and legs. Your neck does not contain your strongest muscles, but a strong neck helps keep your head in place.