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Kinesiology Strength Training

Instructions:

Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
Don't refresh. All questions and answers are randomly picked and ordered every time you load a test.

This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.

1. Potential to alter gene expression
Strength training can have a positive effect on bone mineral density (BMD)
multijoint exercises
intensity
Myoplasticity

2. One will frequently need to hold his or her breath during a/an
provide better isolation of specific joint angles and movements than free weights -easy to learn - and safer than free weight exercises - generally not requiring spotters.
preventing injury and maximum performance
over face/head and squat
I-RM test

3. Strength ratios between opposing muscle groups.
general and specific
Muscle balance
train for what you want - difficult enough to make gains - don't use it you loose it - workouts are same for each person - hardest exercises at beginning - and balanced training.
stretch reflex and elastic energy.

4. What were the technique errors that the book said to watch out for when performing the squat
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
train for what you want - difficult enough to make gains - don't use it you loose it - workouts are same for each person - hardest exercises at beginning - and balanced training.
train for what you want - difficult enough to make gains - don't use it you loose it - workouts are same for each person - hardest exercises at beginning - and balanced training.
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

5. Occur when the muscle shortens
hypertrophy
varied
concentric contractions
not for high level athletes

6. Increasing the number of existing muscle fibers
energy systems - muscle groups - joint motion - velocity - and training status
general and specific
relative muscular strength
hyperplasia

7. Occur when the muscle shortens
glucose breakdown
redistribution of blood flow - muscle contractions - and metabolism of fuels.
how much and how effective the exercise is...
concentric contractions

8. Exercises that train the ability to run fast over short distances
extra repetitions
hyperplasia
speed endurance
Speed training

9. When training for hypertrophy you should perform How many sets of each exercise
3-5
spotter
Myoplasticity
concentric contractions

10. It is critical for the prevention of injuries in plyometric sessions
prestretching
working of the muscle and joint
smooth
one progresses slowly

11. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
Explosive strength
satellite
3
Explosive strength

12. Exercise selection For high-level athletes must be more
3-5
dumb bell curl
varied
Speed training

13. First step in designing a long-term program for an individual
transitional phase
injury prevention
determine deficiency
super compensation

14. Exercise enhances your ability to generate and tolerate large levels of
3-5 mins
increase
oxidative/ Aerobic system
lactic acid

15. It is critical for the prevention of injuries in plyometric sessions
train for what you want - difficult enough to make gains - don't use it you loose it - workouts are same for each person - hardest exercises at beginning - and balanced training.
Wolff's Law
2
one progresses slowly

16. Bone adapts to mechanical stress or loading by increasing mineralization in a particular region of the bone to increase the strength of the bone to withstand the stress.

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17. Exercises that allow a muscle to reach max strength in as short a time as possible
Plyometrics
increase
Explosive strength
working of the muscle and joint

18. If the training magnitude is too low then detraining will occur
3-9
concentric contractions
overload principle
oxidative/ Aerobic system

19. When training for strength - you may take how much rest between each set of an exercise
3-5
super compensation
3-5 mins
allow for little excersice variety and allow movement in only a single plane of motion

20. Are able to generate more force than muscles with less angle
relative muscular strength
glucose breakdown
greater angle of pennation
shorten

21. Quality of the work done
Strength training can have a positive effect on bone mineral density (BMD)
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
preventing injury and maximum performance
intensity

22. Exercise enhances the quantity and activation of the enzymes that control the anaerobic phase of
over face/head and squat
energy intake - recruitment - and load
general prep phase
glucose breakdown

23. Generally - What is the correct order in which exercises should be performed
multi-lateral development
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
3
box/bench squat

24. When a muscle contracts it does not change length
competition phase
prestretching
rinciple of accommodation
isometrically

25. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
energy systems - muscle groups - joint motion - velocity - and training status
intense exercise
glucose breakdown
hyperplasia

26. When training for hypertrophy - you should only get how much rest between each set?
30-60 secs
working of the muscle and joint
preventing injury and maximum performance
overload principle

27. Free weights require the user to
oxidative/ Aerobic system
train for what you want - difficult enough to make gains - don't use it you loose it - workouts are same for each person - hardest exercises at beginning - and balanced training.
intensity
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

28. Periodization limitation
foot meets resistance
train for what you want - difficult enough to make gains - don't use it you loose it - workouts are same for each person - hardest exercises at beginning - and balanced training.
not for high level athletes
bouncing up - loose balance - and knees travel forwards

29. Principle of specificity for athletes requires that you keep what factors in mind
energy systems - muscle groups - joint motion - velocity - and training status
not for high level athletes
speed endurance
Speed training

30. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
periodization
30-60 secs
smooth
Muscle balance

31. Helps prevent injury because - as temperature increases - so does the
working of the muscle and joint
stretching during warm-up
kinetics
phosphagen system

32. Designed to build a movement and fitness base
speed endurance
general prep phase
dumb bell curl
valsalva maneuver

33. Generally - What is the correct order in which exercises should be performed
cardiac
increase
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
energy intake - recruitment - and load

34. When training for endurance you should do How many sets of each exercise?
extra repetitions
general prep phase
smooth
3

35. Exercise enhances your ability to generate and tolerate large levels of
preventing injury and maximum performance
lactic acid
special prep phase
principle of individualization

36. Includes the consideration of force as the cause of motion
spotter
kinetics
intense exercise
relative muscular strength

37. Posture used When lifting an object from the ground - lifting it overhead - or squatting with it a/an
48-72
arched back posture
not for high level athletes
glucose breakdown

38. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
intense exercise
multi-year approaches to training
Muscle balance
volume or intensity

39. Two parts to the warm up
arched back posture
multijoint exercises
retraining
general and specific

40. When training for hypertrophy - you should only get how much rest between each set?
dumb bell curl
foot meets resistance
smooth
30-60 secs

41. Muscle makes up the heart
redistribution of blood flow - muscle contractions - and metabolism of fuels.
3-5 mins
phosphagen system
cardiac

42. Which squat variation(s) is/are designed to increase your explosiveness in the squat
box/bench squat
stretch reflex and elastic energy.
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
periodization

43. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
satellite
skeletal
stimulation
decrease

44. Ability to maintain speed over time
less
perform exercises as quickly as possible
speed endurance
retraining

45. Machines (unlike free weights)
slow twitch muscle fibers
multi-lateral development
overload principle
provide better isolation of specific joint angles and movements than free weights -easy to learn - and safer than free weight exercises - generally not requiring spotters.

46. Thought to be built up and stored when a muscle is stretched quickly
working of the muscle and joint
Wolff's Law
elastic energy
volume

47. Designed to take the fitness that was developed in the first phase of training and apply it directly to the sport
Plyometrics
one progresses slowly
oxidative/ Aerobic system
special prep phase

48. The concepts which improve the odds of getting what you want from a strength training program

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49. Muscle is under voluntary control and is responsible for movement of the body
2
skeletal
oxidative/ Aerobic system
not for high level athletes

50. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
phosphagen system
verly specialized too early in their careers
satellite
injury prevention