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Kinesiology Strength Training

Instructions:

Answer 50 questions in 15 minutes.
If you are not ready to take this test, you can study here.
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. The purpose of cool-down
atrophy
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
shorten
Free weights

2. What were the technique errors that the book said to watch out for when performing the squat
stretch reflex and elastic energy.
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
hypertrophy
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest

3. The factors that contribute to increasing one's muscular strength
principle of accomodation
relative muscular strength
muscular cross sectional area and intramuscular coordination
redistribution of blood flow - muscle contractions - and metabolism of fuels.

4. States that everyone is different and will react to an exercise stimulus differently.
Strength training can have a positive effect on bone mineral density (BMD)
prestretching
3-5
principle of individualization

5. Training must be increased regularly for performance to improve.
principle of accomodation
phosphagen system
multi-lateral development
preventing injury and maximum performance

6. Goal of plyometrics
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
perform exercises as quickly as possible
elastic energy
atrophy

7. The primary purpose of spotting
increase
Strength training can have a positive effect on bone mineral density (BMD)
8-12
injury prevention

8. The factors that contribute to increasing one's muscular strength
muscular cross sectional area and intramuscular coordination
box/bench squat
redistribution of blood flow - muscle contractions - and metabolism of fuels.
2

9. Occur when the muscle lengthens
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
lifting posture
speed endurance
eccentric contractions

10. Exercises that train the ability to run fast over short distances
Speed training
one progresses slowly
foot meets resistance
8-12

11. The warm up prepares the body for action. It is important for
intensity and length
dumb bell curl
lifting posture
preventing injury and maximum performance

12. Recommended plyometric sessions per week
3
2
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
not for high level athletes

13. When training for endurance you should do How many sets of each exercise?
verly specialized too early in their careers
redistribution of blood flow - muscle contractions - and metabolism of fuels.
volume
3

14. Machines (unlike free weights)
multi-year approaches to training
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.
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
transitional phase

15. Ability to maintain speed over time
speed endurance
Wolff's Law
not for high level athletes
glucose breakdown

16. Includes the consideration of force as the cause of motion
lactic acid system
changed
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.
kinetics

17. Free weights require the user to
redistribution of blood flow - muscle contractions - and metabolism of fuels.
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
special prep phase

18. Includes the consideration of force as the cause of motion
kinetics
redistribution of blood flow - muscle contractions - and metabolism of fuels.
transitional phase
principle of reversibility

19. When training for strength - you may take how much rest between each set of an exercise
3-5 mins
decrease
arched back posture
determine deficiency

20. A maximum amount of force being exerted throughout the entire range of motion
over face/head and squat
dumb bell curl
Speed training
general and specific

21. Athlete should be at his or her peak
bouncing up - loose balance - and knees travel forwards
preventing injury and maximum performance
competition phase
how much and how effective the exercise is...

22. Failing to perform exercises correctly could lead to the load being placed on muscles and structures they are not meant to be - which could lead to
arched back posture
intense exercise
prestretching
trauma or long-term overuse injuries

23. Increasing the number of existing muscle fibers
volume
3-5
bone mineral density
hyperplasia

24. One will frequently need to hold his or her breath during a/an
bouncing up - loose balance - and knees travel forwards
I-RM test
3-5
isometrically

25. Exercise selection For high-level athletes must be more
changed
varied
eccentric contractions
not for high level athletes

26. A disadvantage of training with machine weights
not for high level athletes
allow for little excersice variety and allow movement in only a single plane of motion
decrease
Strength training can have a positive effect on bone mineral density (BMD)

27. Muscle makes up the walls of blood vessels and organs
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.
Myoplasticity
Speed training
smooth

28. Quantity of work one performs
volume
working of the muscle and joint
redistribution of blood flow - muscle contractions - and metabolism of fuels.
intensity

29. Allows one a chance to recover from the previous phases of training
special prep phase
3-5
transitional phase
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.

30. First step in designing a long-term program for an individual
30-60 secs
allow for little excersice variety and allow movement in only a single plane of motion
Plyometrics
determine deficiency

31. Quality of the work done
intensity
energy systems - muscle groups - joint motion - velocity - and training status
30-60 secs
relative muscular strength

32. Strength ratios between opposing muscle groups.
box/bench squat
super compensation
extra repetitions
Muscle balance

33. Due to the mechanical loading and stress that it places on muscles and bones. However - the exercises must be intense enough to cause the bones to adapt
Strength training can have a positive effect on bone mineral density (BMD)
lactic acid
general and specific
Explosive strength

34. Training needs to be constantly evaluated so that it remains stimulating. Failure to do so can cause you to regress rather than progress
trauma or long-term overuse injuries
principle of reversibility
dumb bell curl
phosphagen system

35. Thought to be built up and stored when a muscle is stretched quickly
smooth
hypertrophy
elastic energy
3-5 mins

36. Helps prevent injury because - as temperature increases - so does the
lactic acid system
greater angle of pennation
working of the muscle and joint
spotter

37. Recommended hours of rest between plyometric sessions
48-72
one progresses slowly
energy systems - muscle groups - joint motion - velocity - and training status
muscular cross sectional area and intramuscular coordination

38. Total weight lifted divided by bodyweight
Myoplasticity
3-5
relative muscular strength
oxidative/ Aerobic system

39. When training for hypertrophy - you should only get how much rest between each set?
glucose breakdown
one progresses slowly
30-60 secs
3-5

40. As one gets closer to the competitive season volume will
redistribution of blood flow - muscle contractions - and metabolism of fuels.
decrease
speed endurance
principle of accomodation

41. The shrinking of muscles from disuse
atrophy
decrease
elastic energy
speed endurance

42. Exercises that allow a muscle to reach max strength in as short a time as possible
lifting posture
redistribution of blood flow - muscle contractions - and metabolism of fuels.
energy intake - recruitment - and load
Plyometrics

43. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
transitional phase
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
energy intake - recruitment - and load
Free weights

44. Plyometrics training takes advantage of two physiological features in the human body
spotter
stretch reflex and elastic energy.
Muscle balance
glucose breakdown

45. Generally - What is the correct order in which exercises should be performed
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
spotter
stretch reflex and elastic energy.
principle of reversibility

46. Strength ratios between opposing muscle groups.
determine deficiency
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.
slow twitch muscle fibers
Muscle balance

47. Increase in the cross-sectional area of existing muscle fibers; it does not refer to the laying down of new muscle fibers
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
3
rinciple of accommodation
hypertrophy

48. The squat is considered a closed kinetic chain
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.
3-5
foot meets resistance
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest

49. If training is enough to cause an adaptation
intensity
lactic acid
stimulation
less

50. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
fast twitch muscle fibers
periodization
3-5
retraining