Kettlebell Training CORRESPONDENCE EDUCATION PROGRAM #146 Check your receipt for course expiration date. After that date no credit will be awarded for this program. © 2014 by Exercise ETC Inc. All rights reserved. 1 How to Complete this Program Thank you for choosing an Exercise ETC correspondence program for your continuing education needs. To earn your CECs/CEUs you will need to read the enclosed book. After you have completed the book, take the test that is included with your program. Remember to choose the best or most correct answer. Now Available: Instant Grading! When you are ready to submit your test please go to our website at: www.exerciseetc.com On the left side of your screen you will see a blue, vertical bar with a list of options; click on “Administration” and then click “Correspondence Course Answer Sheets.” Choose the title of the test that you are completing and then simply follow all instructions to submit your test. Remember to complete all fields prior to submitting your test. Once you submit your answers your purchase will be verified and your test will be corrected instantly; if you score at least 70% you will be able to print your CE certificate immediately. (If you have less than 70% correct, you will need to take test over again in order to qualify for the CECs/CEUs.) If we are unable to verify your purchase you will receive a message requesting that you call our office for instructions. VERY IMPORTANT: Please make sure you have access to a working printer when you submit your test as your CE Certificate must be printed before you close out your testing session. Good luck! If you have any questions or comments, please feel free to call us any time at 1-800-244-1344 or e-mail us at: [email protected] © 2014 by Exercise ETC Inc. All rights reserved. 2 Kettlebell Training Course Objectives After completing the Kettlebell Training course, the participant will: 1. Learn how kettlebell training can replace traditional time-consuming forms of training such as bodybuilding, long duration cardio, and group exercise classes. 2. Understand how the kettlebell changes the center of mass being lifted because the weight is extended beyond the hand. 3. Know the history of the kettlebell, from its creation in the Soviet Union to its use in competitions today. 4. Understand how kettlebells apply to functional training, and how incorporating them into your fitness program will be practical, versatile, unique, inexpensive, fun, efficient, and athletic. 5. Learn about the various types of kettlebells and kettlebell qualities such as load, handle style, handle thickness, spacing of handle, handle surface, diameter and shape, durability, and weight. 6. Understand the difference between kettlebell training compared to dumbbell or barbell training. 7. Learn the basic training requirements regarding space, attire, wrist wraps, weight belts, and chalk. 8. Know the basic kettlebell safety tips. 9. Learn the components of the FITT principle, how to measure them, and how to progress them. 10. Understand the concept of overload, specificity, and reversibility. 11. Learn the importance of setting goals and the SMART method of setting goals. © 2014 by Exercise ETC Inc. All rights reserved. 3 12. Learn basic assessments to determine readiness for kettlebell training and basic training safety tips. 13. Understand the physiological and psychological benefits of a warm-up and the four stages of a warm-up. 14. Learn a variety of joint mobility exercises for the fingers, wrists, elbows, shoulders, trunk, neck, hips, spine, ribs, knees, ankles, and toes. 15. Learn a variety of dynamic mobility exercises and static stretches to allow for more dynamic flexibility during the workout. 16. Understand the importance of the cool-down and the three phases which should be incorporated. 17. Learn proper kettlebell lifting technique including grip, chalking, and breathing. 18. Learn the technique, key principles, and common errors for introductory kettlebell moves, which include the swing, clean, press, push press, snatch and squat. 19. Understand the key principles of the introductory lifts and use those principles to move into intermediate lifts, which are more neurologically complex. 20. Learn the proper technique, key principles, and common errors for a variety of intermediate lifts. 21. Understand the factors that make an exercise advanced, such as increased emphasis on breathing, coordination, flexibility, strength, and power. 22. Learn the proper technique, key principles, and common errors for a variety of advanced lifts. 23. Understand how to create a program for fat loss, muscular strength and endurance, and strength and power, and learn sample programs for each. 24. Learn the basic exercise principles of individual differences, overcompensation, overload, progression, adaptation, reversibility, and specificity. © 2014 by Exercise ETC Inc. All rights reserved. 4 Kettlebell Training Course Examination For each of the following questions, circle the letter of the answer that best answers the question. 1. Which of the following statements regarding the obstacles to reaching your goal with modern fitness modalities is incorrect? A. It requires no equipment. B. Typical bodybuilding routines leave you feeling stiff and sore. C. Jogging and cycling are too time consuming for many people. D. Group exercise classes can be tough on the knees, hip and back. 2. Which country is responsible for the introduction of kettlebells? A. United States B. China C. Afghanistan D. Former Soviet Union 3. Which of the following statements comparing a dumbbell and a kettlebell is correct? A. They have exactly the same benefits. B. The center of mass of a kettlebell is extended beyond the hand. C. The center of mass of a kettlebell is located in the palm of the hand. D. The center of mass of a dumbbell is extended beyond the hand. 4. What was the original purpose of a kettlebell? A. Cardiorespiratory fitness B. Strength training C. Counterweights used in local markets. D. Counterweights used in construction. © 2014 by Exercise ETC Inc. All rights reserved. 5 5. In what decade did kettlebell lifting become a national sport in the Soviet Union? A. 1910’s B. 1930’s C. 1940’s D. 1950’s 6. Which of the following is not a reason to use kettlebells in your fitness training? A. They are practical. B. They are versatile. C. They are unique. D. They are expensive. 7. Which of the following is not challenged with a kettlebell workout? A. Muscle isolation B. Strength C. Power D. Endurance 8. Which of the following is incorrect regarding the design of a competition kettlebell? A. The height is 8.5 inches. B. The height is 10 inches. C. The diameter is 8.25 inches. D. The handle diameter is 1.4 inches. 9. In kettlebell sports, how many repetitions may be done? A. 10 to 15 B. 15 to 30 C. 30 to 60 D. 100 to 150 10. What is a drawback of adjustable kettlebells? A. You have to buy fewer kettlebells. B. They are not made with the standard dimensions for competition training. C. They take up less space. D. They are less expensive. © 2014 by Exercise ETC Inc. All rights reserved. 6 11. Which of the following is not one of the things that Shot-Loaded adjustable kettlebells were filled with during the early part of the 20th century? A. Hydrogen B. Mercury C. Sand D. Lead 12. What is the international standard for handle thickness for competition kettlebells? A. 10 millimeters B. 15 millimeters C. 25 millimeters D. 35 millimeters 13. What is the standard spacing for the height of a good kettlebell? A. 25 millimeters B. 35 millimeters C. 45 millimeters D. 55 millimeters 14. Which type of handle surface is recommended for serious kettlebell lifters? A. Painted handle B. Smooth steel-polished handle C. Powder-coated handle D. Titanium handle 15. Which of the following can you use for finishing touches to the surface of the kettlebell handle? A. Paint remover B. Chalk C. Sandpaper D. Oil © 2014 by Exercise ETC Inc. All rights reserved. 7 16. Which version of kettlebell is the strongest and lasts the longest? A. Aluminum kettlebells B. Iron kettlebells C. Steel kettlebells D. Vinyl kettlebells 17. How much is the traditional Russian unit of measurement, the pood, in pounds? A. 16 pounds B. 25 pounds C. 35 pounds D. 42 pounds 18. Which of the following is a drawback to using dumbbells compared to kettlebells? A. The center of mass extends beyond the hand. B. The position of the dumbbell allows the grip, wrist, arm, shoulder, legs, and core to strengthen all in one line. C. Dumbbells give your arm much more endurance. D. Holding a dumbbell necessitates a cramped wrist. 19. Which part of the body does swinging the kettlebell between the legs activate? A. Posterior chain B. Anterior chain C. Lateral chain D. Rotational chain 20. How much space do you need to do kettlebell training at home? A. 5 by 5 feet B. 5 by 10 feet C. 10 by 10 feet D. 15 by 10 feet 21. What does the F stand for in the FITT Principle? A. Fundamentals B. Frequency C. Fun D. Functional © 2014 by Exercise ETC Inc. All rights reserved. 8 22. What is the general recommendation for how many times per week you should exercise to maintain a healthy body and become more fit? A. 2 times B. 3 times C. 4 times D. 5 times 23. Which two workout variables determine the total volume of exercise? A. Frequency and intensity B. Frequency and time C. Frequency and type D. Intensity and type 24. What is one way to measure the intensity of the workout? A. Total workout time B.