Calisthenics Anki Deck Practice Exam

Question 1 Calisthenics Anki Deck

What should a complete beginner focus on first?

Hands slightly wider than shoulders, fingers pointing forward, creating external rotation torque Basic movement patterns, joint conditioning, proper form, and building a foundation of reps Deep squat position moving laterally using arms for support; builds hip mobility and coordination Seated forward fold reaching toward or past toes; measures hamstring and lower back flexibility

Question 2 Calisthenics Anki Deck

What muscles does the human flag primarily work?

Obliques, lats, shoulders (both pressing and pulling), and hip stabilizers Lying on a bench, gripping behind head, and raising the entire body as a rigid lever off the bench Measuring maximum duration of a static hold (plank, L-sit, handstand) with proper form The number of years you have been consistently training (not your biological age)

Question 3 Calisthenics Anki Deck

What is a forward roll bail from handstand?

Tucking the chin and rolling forward out of a handstand; useful on soft surfaces Feet shoulder-width apart, knees tracking over toes, hips back, chest up, full depth (hip crease below knee) Beginners recover faster but can handle less volume; advanced athletes need more recovery strategies Kneeling exercise lowering torso forward using hamstring strength to control descent

Question 4 Calisthenics Anki Deck

What is the function of the rotator cuff in calisthenics?

Stabilizes the shoulder joint during pressing and pulling movements A position with posterior pelvic tilt, engaged core, and slight body curve used in gymnastics movements Handstand position on forearms instead of hands Poor mind-muscle connection, leading with arms instead of elbows, not engaging lats

Question 5 Calisthenics Anki Deck

What is a reps competition?

Use regressions aggressively (incline push-ups, band-assisted pulls), focus on building base strength, be patient with bodyweight skills Prolonged sitting keeps it shortened; tightness contributes to anterior pelvic tilt and lower back pain Athletes compete for maximum reps of specific exercises (pull-ups, dips, muscle-ups) in a set time No; heavier athletes can excel by building relative strength; many strong calisthenics athletes are 80-100+ kg

Question 6 Calisthenics Anki Deck

What is progressive overload in calisthenics?

Gradually increasing difficulty through harder variations, more reps, slower tempo, or added range of motion Alternating between upper body and lower body training days Frequently switching programs; doesn't allow adaptation to occur; stick with a program for 6-12 weeks minimum Less skill development, doesn't build the same body control as progression-based training

Question 7 Calisthenics Anki Deck

What are wrist curls and reverse wrist curls?

Flexion and extension of the wrists with light weight; build forearm strength for grip and wrist resilience Full warm-up, fresh state, strict form only, count reps to technical failure (not absolute failure) Hands elevated on a surface (easier variation for beginners) Forward hip tilt causing lower back arch; compromises hollow body, handstands, and core engagement

Question 8 Calisthenics Anki Deck

What are electrolytes and when do you need them?

Box breathing (4-4-4-4) and slow exhales activate the parasympathetic nervous system, reducing anxiety Sodium, potassium, magnesium; needed during long sessions (60+ min) or heavy sweating Protracts and stabilizes the scapula against the ribcage; critical for push-ups, planches, and handstands External obliques: rotate torso to opposite side, side bend; Internal obliques: rotate to same side, assist in trunk flexion

Question 9 Calisthenics Anki Deck

What is the pectoralis minor's role?

Depresses and protracts the scapula; when tight, contributes to rounded shoulders and shoulder impingement Chest-to-bar pull-ups, high pull-ups, transition practice on low bar, band-assisted muscle-ups Decreased performance, persistent muscle soreness, elevated resting heart rate, poor sleep, low motivation Three-point balance on head and hands; not recommended due to neck compression risk

Question 10 Calisthenics Anki Deck

What is the teres major and how does it differ from the lats?

Chronic failure training increases CNS fatigue, injury risk, and recovery demands; most sets should stop 1-3 reps short Hollowing: drawing the belly button in (TVA focus); Bracing: expanding the entire core outward (global stability); bracing is generally preferred for heavy loads Assists the lats in shoulder adduction and internal rotation; sometimes called "the lat's little helper" 20 seconds max effort, 10 seconds rest, repeated for 8 rounds (4 minutes total)

Question 11 Calisthenics Anki Deck

What is the difference between acute and chronic injury?

Dedicating training blocks to specific goals: accumulation (volume) → transmutation (intensity) → realization (peaking) Feet shoulder-width apart, knees tracking over toes, hips back, chest up, full depth (hip crease below knee) Acute: sudden injury from trauma; Chronic: gradual injury from repetitive stress Example: Mon strength, Tue skill, Wed rest, Thu strength, Fri skill/endurance, Sat active recovery, Sun rest

Question 12 Calisthenics Anki Deck

What is an L-sit pull-up?

Three-point balance on head and hands; not recommended due to neck compression risk Every 4-6 weeks; reduces volume 40-60% while maintaining intensity; allows tendons and CNS to recover Pull-up performed while maintaining L-sit position with legs Pressing from standing or L-sit into a handstand using pure strength without kicking up

Question 13 Calisthenics Anki Deck

Can children train calisthenics?

Handstand position on forearms instead of hands Dividing training into push exercises, pull exercises, and leg exercises across different days Tight hip flexors/lower back with weak abs/glutes; leads to anterior pelvic tilt Yes; bodyweight training is natural for children; focus on play, skill, and fun rather than structured programming

Question 14 Calisthenics Anki Deck

What is a 21s protocol adapted for calisthenics?

Adjusting training based on daily readiness and performance Building support grip endurance, decompressing the spine, and shoulder health One-arm pull-up progressions 5x3 → planche leans 4x15s → weighted dips 4x5 → front lever rows 4x5 → ring muscle-ups 3x3 7 reps bottom half → 7 reps top half → 7 full reps; increases time under tension at various ranges

Question 15 Calisthenics Anki Deck

What is the aerobic base and why does it matter for calisthenics?

Alternating between upper body and lower body training days Pull-ups use overhand grip (pronated), chin-ups use underhand grip (supinated) with more bicep involvement Good cardiovascular fitness improves recovery between sets, sessions, and supports training volume capacity Sharp pain, numbness/tingling, joint instability, pain that worsens with exercise, or pain lasting 2+ weeks

Question 16 Calisthenics Anki Deck

What is a pelican curl on rings?

Starting from dead hang and raising body to front lever position (extremely advanced) Arms extended behind body on rings (similar to iron cross lean), then curling body forward using bicep strength Tendons and ligaments adapt slower than muscles; rushing progression leads to overuse injuries Adjusting training based on daily readiness and performance

Question 17 Calisthenics Anki Deck

What causes shoulder clicking during dips?

Builds relative strength, body control, coordination, and injury resilience that transfers to sport-specific movements Deep squat position moving laterally using arms for support; builds hip mobility and coordination Athletes hold advanced positions (planche, front lever, etc.) and are judged on form and hold duration Lack of shoulder stability, poor shoulder positioning, or inadequate warm-up

Question 18 Calisthenics Anki Deck

Can you build muscle with just calisthenics equipment?

Yes, rings, parallettes, and a pull-up bar provide sufficient stimulus for muscle growth Weighted pull-ups 5x5 → L-sit pull-ups 3x6-8 → front lever tuck holds 4x10s → ring rows 3x10-12 → bicep curls 3x12 Breathing deeply into the belly (not chest), engaging the diaphragm for better oxygen intake Switching to an easier variation when you fail at a harder one without resting (e.g., archer push-ups → regular → incline)

Question 19 Calisthenics Anki Deck

What does "rings turned out" (RTO) mean?

Develops coordination, proprioception, mobility, and conditioning in a playful, varied way Kneeling exercise lowering torso forward using hamstring strength to control descent Pairing opposing muscle groups (e.g., pull-ups and dips) Rotating palms to face forward at the top of ring dips or support holds; increases difficulty and shoulder activation

Question 20 Calisthenics Anki Deck

How do rings differ from a fixed bar for pull-ups?

Tuck L-sit → one-leg L-sit → tuck-to-L transitions → full L-sit Rings require more shoulder and core stabilization, allow natural grip rotation, harder overall Distributed practice (multiple short sessions) is more effective than massed practice (one long session) Every 4-6 weeks; reduces volume 40-60% while maintaining intensity; allows tendons and CNS to recover

Question 21 Calisthenics Anki Deck

Why is it important to celebrate small wins?

Every Minute On the Minute: performing a set number of reps at the start of each minute and resting the remainder Holding breath while bracing core during heavy lifts; increases intra-abdominal pressure but raises blood pressure Maintains motivation during long progressions, builds positive associations with training, sustains long-term adherence Starting at the top and slowly lowering the body under control (eccentric-only)

Question 22 Calisthenics Anki Deck

What is the human flag progression?

Eating more calories than you burn; needed for muscle gain and strength progression Lying on a bench, gripping behind head, and raising the entire body as a rigid lever off the bench 1-2.5kg (2-5lbs) per progression step for upper body exercises Vertical flag (body upright) → tuck flag → straddle flag → full human flag

Question 23 Calisthenics Anki Deck

What is the difference between open and closed kinetic chain exercises?

Open: distal end free (leg raises); Closed: distal end fixed (push-ups, pull-ups); closed chain is more common in calisthenics Lying face-down with arms and legs extended and lifted (opposite of hollow body) A single-leg squat variation with rear foot elevated Every Minute On the Minute: performing a set number of reps at the start of each minute and resting the remainder

Question 24 Calisthenics Anki Deck

Why do advanced athletes often get tendon injuries?

Hanging from a bar with straight arms; builds grip strength and shoulder stability Holding the hardest position in an exercise (e.g., 90-degree elbow in pull-up) to build specific strength Muscles outgrow tendon capacity; high-force skills (planche, lever) stress tendons beyond their adaptation Cable/band exercise targeting rear delts and external rotators; balances pushing-dominant training

Question 25 Calisthenics Anki Deck

What is a negative dragon flag?

Starting at the top and slowly lowering the body under control (eccentric-only) Static hold with legs extended parallel to ground while supporting bodyweight on hands Fingertip assist → wall-assisted OAHS → straddle OAHS → legs-together OAHS Building support grip endurance, decompressing the spine, and shoulder health

Question 26 Calisthenics Anki Deck

What is the bent-arm vs straight-arm strength difference?

The transition phase where you shift from pull to push over the bar No, save static stretching for after training or separate sessions Bent-arm (like rows): easier, more muscle involvement; Straight-arm (like lever): harder, more joint/tendon stress Static hold hanging from bar with body horizontal and face-down

Question 27 Calisthenics Anki Deck

What is Tabata-style calisthenics?

Plunging hands into a bucket of rice and performing various gripping motions to strengthen wrists and forearms 20 seconds max effort, 10 seconds rest, repeated for 8 rounds (4 minutes total) Rapid eccentric contraction followed immediately by explosive concentric contraction, storing elastic energy Planche static hold and planche push-ups

Question 28 Calisthenics Anki Deck

What is the Thomas test?

Lying on a table edge with one knee pulled to chest; tests hip flexor tightness in the hanging leg Pull-ups use overhand grip (pronated), chin-ups use underhand grip (supinated) with more bicep involvement Excessive cardio can impair recovery; moderate cardio (2-3 sessions/week) is generally compatible When you can perform 10-12+ strict pull-ups with good form

Question 29 Calisthenics Anki Deck

What is a prone cobra hold?

Lying face-down, lifting chest and externally rotating arms; strengthens spinal erectors, rear delts, and lower traps Proper breathing (360-degree expansion) creates intra-abdominal pressure and stabilizes the spine Simultaneously losing fat and building muscle; most effective in beginners, detrained individuals, or those with higher body fat Inflammatory (0-7 days), proliferative (1-3 weeks), remodeling (3 weeks-12+ months)

Question 30 Calisthenics Anki Deck

Is high-rep training useless for building muscle?

No; sets taken close to failure in any rep range can stimulate hypertrophy if volume and effort are adequate External obliques: rotate torso to opposite side, side bend; Internal obliques: rotate to same side, assist in trunk flexion Inhale on the way down (eccentric), exhale on the way up (concentric) Forward hip tilt causing lower back arch; compromises hollow body, handstands, and core engagement

Question 31 Calisthenics Anki Deck

What is a good first calisthenics workout for a complete beginner?

Slowly lowering from handstand to standing through a press pathway; builds eccentric strength for the press Muscle pairs that produce opposite movements (e.g., biceps and triceps) Daily if possible; 5-10 minutes of warm-up before training plus dedicated strengthening 2-3x/week 3 sets each: incline push-ups, Australian rows, assisted squats, dead hangs (15-30s), knee planks (20-30s)

Question 32 Calisthenics Anki Deck

What is the Jefferson curl?

Feet elevated on a surface (harder variation emphasizing upper chest and shoulders) Rapid eccentric contraction followed immediately by explosive concentric contraction, storing elastic energy Standing on an elevated surface and slowly curling the spine forward with weight; builds spinal flexion mobility Planche static hold and planche push-ups

Question 33 Calisthenics Anki Deck

What grip width is best for beginners learning pull-ups?

Frog stand → tuck planche → advanced tuck → straddle planche → full planche Slightly wider than shoulder-width for most people Eating more calories than you burn; needed for muscle gain and strength progression 10-20 sets per muscle group per week, distributed across 2-3 sessions

Question 34 Calisthenics Anki Deck

What is the park culture in calisthenics?

Hands elevated on a surface (easier variation for beginners) Training at outdoor workout parks; a core part of calisthenics community, fostering social training and knowledge sharing A single-leg squat variation with rear foot elevated 3-5 minutes for maximum strength exercises

Question 35 Calisthenics Anki Deck

What is a butterfly mount on rings?

Handstand without wall support, balanced through hand and finger pressure Muscles become resistant to damage from the same exercise after the first exposure, reducing subsequent DOMS A ring skill involving pressing from an inverted hang to a support position through a wide arm path A jump-through from push-up position to deep squat; combines hip mobility and upper body strength

Question 36 Calisthenics Anki Deck

What is the latissimus dorsi and its role in calisthenics?

Active: shoulders engaged (depressed scapulae); Passive: shoulders relaxed (elevated scapulae) Wrist positioned over the bar (not under); used for ring muscle-ups Every Minute On the Minute: performing a set number of reps at the start of each minute and resting the remainder The largest back muscle; primary mover in pull-ups, rows, and front levers; adducts, extends, and internally rotates the shoulder

Question 37 Calisthenics Anki Deck

What is a one-arm handstand (OAHS)?

Ability to bring the shin forward over the foot; limited dorsiflexion causes heel lifting or forward lean in squats Balancing in a handstand on a single arm; one of the most difficult balance skills Box breathing (4-4-4-4) and slow exhales activate the parasympathetic nervous system, reducing anxiety Push-up with hands positioned near hips and shoulders protracted, leaning forward

Question 38 Calisthenics Anki Deck

What role does hydration play in calisthenics performance?

Even more critical during deficit; increase to 1-1.2g/lb bodyweight to preserve muscle mass External form feedback, motivation, safety spotting, and accountability for consistency Critical for strength, endurance, recovery, joint lubrication, and preventing cramping Every Minute On the Minute: performing a set number of reps at the start of each minute and resting the remainder

Question 39 Calisthenics Anki Deck

Can you build significant muscle mass with calisthenics alone?

Compression of tendons or bursa between the humeral head and acromion, causing pain during overhead movements Yes, especially with progressive overload through harder variations, tempo manipulation, and sufficient volume Stretching a muscle while it's under load (e.g., deep dip hold for chest); combines strength and flexibility 15-20+ reps per set

Question 40 Calisthenics Anki Deck

How do you activate the transverse abdominis?

Draw the navel toward the spine (hollowing) or brace as if about to be punched (bracing); used in every calisthenics movement Standardizes rest periods, tracks hold durations, enables EMOM/Tabata protocols, and keeps sessions efficient Switching to an easier variation when you fail at a harder one without resting (e.g., archer push-ups → regular → incline) A plyometric pull transitioning into a press; requires explosive pulling power

Question 41 Calisthenics Anki Deck

What are common plank mistakes?

Establishing consistent breathing pattern (e.g., breathe every 2 reps) to maintain oxygen flow General movement (cardio), dynamic stretching, specific movement prep, and ramp-up sets Sagging hips, raised hips (pike position), holding breath, not engaging core Compound that increases ATP production; helps with high-intensity strength and power output

Question 42 Calisthenics Anki Deck

How should you manage tendon pain?

Lying on back with lower back pressed to ground, arms overhead, legs extended and elevated Establishing consistent breathing pattern (e.g., breathe every 2 reps) to maintain oxygen flow Chest dips: lean forward, wider grip; Tricep dips: upright torso, narrow grip Reduce volume, avoid painful movements, gradual loading progressions, patience (tendons heal slowly)

Question 43 Calisthenics Anki Deck

How often should you do wrist conditioning?

Starting from dead hang and raising body to front lever position (extremely advanced) Crush grip, pinch grip, support grip (hanging), and wrist strength Increase range of motion, blood flow, and prepare nervous system for movement Daily if possible; 5-10 minutes of warm-up before training plus dedicated strengthening 2-3x/week

Question 44 Calisthenics Anki Deck

What is a German hang?

Shoulder extension position hanging with hands rotated behind body; prerequisite for back lever Sharp pain, numbness/tingling, joint instability, pain that worsens with exercise, or pain lasting 2+ weeks Critical for strength, endurance, recovery, joint lubrication, and preventing cramping Glenohumeral: the ball-and-socket shoulder joint; Scapulothoracic: scapula gliding on the ribcage; both must work together for full shoulder function

Question 45 Calisthenics Anki Deck

What is an arch body hold?

Lying face-down with arms and legs extended and lifted (opposite of hollow body) Change rep ranges, adjust volume, try different variations, deload, focus on weak points A single-leg squat variation with rear foot elevated Arms extended behind body on rings (similar to iron cross lean), then curling body forward using bicep strength

Question 46 Calisthenics Anki Deck

How long should you hold static stretches post-workout?

30-60 seconds per stretch for flexibility improvement External form feedback, motivation, safety spotting, and accountability for consistency Training all major muscle groups in each session, typically 3x per week Pull-up performed while maintaining L-sit position with legs

Question 47 Calisthenics Anki Deck

Which muscle groups make up the "core"?

As the speed of movement increases, the force a muscle can produce decreases (and vice versa) Moving the hips over the supporting hand to center mass above the base of support The smallest amount of training that produces desired results Rectus abdominis, obliques, transverse abdominis, erector spinae, and deep stabilizers

Question 48 Calisthenics Anki Deck

What are the advantages of weighted calisthenics over harder progressions?

Easier to quantify load, more granular progression (add 1-2kg), familiar movement patterns Feet elevated on a surface (harder variation emphasizing upper chest and shoulders) Start low, use mats, practice negatives, break skills into components, and build trust in your grip strength Muscle pairs that produce opposite movements (e.g., biceps and triceps)

Question 49 Calisthenics Anki Deck

What are the three hamstring muscles?

Biceps femoris (long and short head), semitendinosus, semimembranosus; flex the knee and extend the hip Arms extended behind body on rings (similar to iron cross lean), then curling body forward using bicep strength Prevents wrist pain in handstands, planches, and push exercises Joint-angle-specific strength, tendon conditioning, low fatigue cost, pain relief, and neural drive development

Question 50 Calisthenics Anki Deck

What is a back lever?

Provide assistance for pull-ups/dips, add resistance to push-ups/squats, mobility work, warm-up activation Strength gained in one exercise benefiting performance in related exercises Weighted pull-ups 5x5 → L-sit pull-ups 3x6-8 → front lever tuck holds 4x10s → ring rows 3x10-12 → bicep curls 3x12 Static hold hanging from bar with body horizontal and face-down