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Test your basic knowledge |
Kinesiology Strength Training
Start Test
Study First
Subject
:
health-and-fitness
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. When training for endurance - How many repetitions should be done for each set of an exercise
not for high level athletes
cardiac
intensity and length
12
2. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
3-5
cardiac
relative muscular strength
extra repetitions
3. When training for hypertrophy - you should only get how much rest between each set?
overload principle
30-60 secs
cardiac
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
4. As one gets closer to the competitive season intensity will
lactic acid
stretching during warm-up
increase
perform exercises as quickly as possible
5. Foundation of most periodization models
greater angle of pennation
arched back posture
trauma or long-term overuse injuries
super compensation
6. Participants in weight lifting and powerlifting frequently need to hold their breath while performing repetitions on order to maintain proper
lifting posture
changed
rinciple of accommodation
principle of reversibility
7. Start out using very general approaches to fitness
bouncing up - loose balance - and knees travel forwards
bone mineral density
multi-year approaches to training
2
8. Which squat variation(s) is/are designed to increase your explosiveness in the squat
how much and how effective the exercise is...
box/bench squat
greater angle of pennation
bone mineral density
9. Recommended plyometric sessions per week
varied
3
redistribution of blood flow - muscle contractions - and metabolism of fuels.
2
10. Muscle is under voluntary control and is responsible for movement of the body
skeletal
foot meets resistance
stretch reflex and elastic energy.
cardiac
11. When training for strength - How many repetitions should be performed for each exercise set
lifting posture
3-9
Explosive strength
3-5
12. When training for endurance - How many repetitions should be done for each set of an exercise
12
intensity and length
over face/head and squat
retraining
13. Exercises that train the ability to run fast over short distances
energy intake - recruitment - and load
Speed training
principle of individualization
not for high level athletes
14. The warm up prepares the body for action. It is important for
Plyometrics
preventing injury and maximum performance
energy systems - muscle groups - joint motion - velocity - and training status
overload principle
15. Increasing the number of existing muscle fibers
bone mineral density
hyperplasia
lifting posture
muscular cross sectional area and intramuscular coordination
16. Training needs to be constantly evaluated so that it remains stimulating. Failure to do so can cause you to regress rather than progress
volume
fast twitch muscle fibers
retraining
principle of reversibility
17. The energy system that will primarily fuel your exercise will depend on
how much and how effective the exercise is...
increase
rinciple of accommodation
intensity and length
18. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
general prep phase
shorten
principle of reversibility
intensity and length
19. Strength ratios between opposing muscle groups.
extra repetitions
hypertrophy
Muscle balance
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
20. If the training magnitude is too low then detraining will occur
arched back posture
overload principle
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
competition phase
21. Total weight lifted divided by bodyweight
Muscle balance
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
isometrically
relative muscular strength
22. Athlete should be at his or her peak
competition phase
stretch reflex and elastic energy.
3-5
less
23. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
how much and how effective the exercise is...
isometrically
Free weights
3-5
24. First step in designing a long-term program for an individual
determine deficiency
smooth
working of the muscle and joint
muscular cross sectional area and intramuscular coordination
25. Developed in activities like walking - jogging - swimming - and standing
slow twitch muscle fibers
intense exercise
shorten
preventing injury and maximum performance
26. One will frequently need to hold his or her breath during a/an
I-RM test
oxidative/ Aerobic system
fast twitch muscle fibers
multi-year approaches to training
27. Exercises that allow a muscle to reach max strength in as short a time as possible
3
atrophy
periodization
Plyometrics
28. As one gets closer to the competitive season volume will
3
extra repetitions
principle of individualization
decrease
29. Recommended hours of rest between plyometric sessions
muscular cross sectional area and intramuscular coordination
48-72
foot meets resistance
retraining
30. When training for hypertrophy - How many repetitions should be done of each set of an exercise
special prep phase
8-12
stretching during warm-up
extra repetitions
31. Occur when the muscle lengthens
eccentric contractions
working of the muscle and joint
Muscle balance
perform exercises as quickly as possible
32. Can actually decrease performance on strength and power activities
injury prevention
greater angle of pennation
stretching during warm-up
principle of individualization
33. What were among the factors listed that could cause injuries when performing squats
fast twitch muscle fibers
bouncing up - loose balance - and knees travel forwards
Free weights
energy intake - recruitment - and load
34. Free weights require the user to
Muscle balance
elastic energy
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
Wolff's Law
35. Occur when the muscle shortens
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.
concentric contractions
redistribution of blood flow - muscle contractions - and metabolism of fuels.
determine deficiency
36. If the training magnitude is too low then detraining will occur
overload principle
not for high level athletes
intense exercise
lactic acid
37. Athlete should be at his or her peak
competition phase
eccentric contractions
intense exercise
intensity
38. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
bone mineral density
intense exercise
injury prevention
increase
39. Two parts to the warm up
periodization
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
general and specific
stretching during warm-up
40. A disadvantage of training with machine weights
shorten
lactic acid
allow for little excersice variety and allow movement in only a single plane of motion
transitional phase
41. During fast movements ____________________ force production is possible than/as with slower movements.
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
increase
elastic energy
less
42. Periodization limitation
not for high level athletes
Plyometrics
12
redistribution of blood flow - muscle contractions - and metabolism of fuels.
43. Quality of the work done
Speed training
overload principle
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
intensity
44. Muscle makes up the heart
cardiac
phosphagen system
Explosive strength
injury prevention
45. The regular increase in training that is required for improving performance is accomplished by changing
Plyometrics
energy intake - recruitment - and load
smooth
volume or intensity
46. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
muscular cross sectional area and intramuscular coordination
allow for little excersice variety and allow movement in only a single plane of motion
12
intense exercise
47. The better well-rounded an athlete is in terms of physical skills and in terms of fitness - the faster he or she will master new skills and the faster he or she will recover from the training process
multi-lateral development
not for high level athletes
Muscle balance
slow twitch muscle fibers
48. Goal of plyometrics
one progresses slowly
3-5
general and specific
perform exercises as quickly as possible
49. Designed to take the fitness that was developed in the first phase of training and apply it directly to the sport
principle of accomodation
over face/head and squat
super compensation
special prep phase
50. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
energy intake - recruitment - and load
hyperplasia
Explosive strength
intensity and length