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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
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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. Occur when the muscle shortens
speed endurance
concentric contractions
Free weights
lifting posture
2. 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
stretching during warm-up
bouncing up - loose balance - and knees travel forwards
principle of reversibility
Strength training can have a positive effect on bone mineral density (BMD)
3. The regular increase in training that is required for improving performance is accomplished by changing
lifting posture
8-12
general prep phase
volume or intensity
4. If the training magnitude is too low then detraining will occur
Myoplasticity
overload principle
multi-year approaches to training
prestretching
5. Recommended plyometric sessions per week
overload principle
2
prestretching
general prep phase
6. 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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7. When training for hypertrophy - How many repetitions should be done of each set of an exercise
verly specialized too early in their careers
determine deficiency
48-72
8-12
8. Which squat variation(s) is/are designed to increase your explosiveness in the squat
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.
intense exercise
hyperplasia
box/bench squat
9. Ability to apply a maximum force in a minimal time
retraining
lactic acid
verly specialized too early in their careers
Explosive strength
10. Training needs to be constantly evaluated so that it remains stimulating. Failure to do so can cause you to regress rather than progress
principle of reversibility
multijoint exercises
energy systems - muscle groups - joint motion - velocity - and training status
how much and how effective the exercise is...
11. Recommended hours of rest between plyometric sessions
how much and how effective the exercise is...
competition phase
principle of reversibility
48-72
12. Training must be increased regularly for performance to improve.
principle of accomodation
I-RM test
hypertrophy
volume
13. One will frequently need to hold his or her breath during a/an
energy systems - muscle groups - joint motion - velocity - and training status
I-RM test
oxidative/ Aerobic system
perform exercises as quickly as possible
14. Designed to build a movement and fitness base
general prep phase
glucose breakdown
fast twitch muscle fibers
isometrically
15. When training for strength - you may take how much rest between each set of an exercise
elastic energy
hyperplasia
3-5 mins
3-5
16. Are able to generate more force than muscles with less angle
overload principle
trauma or long-term overuse injuries
greater angle of pennation
lactic acid system
17. Mechanisms through which a warm-up helps to improve performance
redistribution of blood flow - muscle contractions - and metabolism of fuels.
relative muscular strength
cardiac
arched back posture
18. If training is enough to cause an adaptation
3-5
I-RM test
one progresses slowly
stimulation
19. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
hypertrophy
valsalva maneuver
skeletal
shorten
20. Muscle is under voluntary control and is responsible for movement of the body
skeletal
general and specific
eccentric contractions
varied
21. Potential to alter gene expression
atrophy
Myoplasticity
overload principle
transitional phase
22. Muscle makes up the walls of blood vessels and organs
smooth
retraining
concentric contractions
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
23. Exercise selection For high-level athletes must be more
3-5 mins
varied
muscular cross sectional area and intramuscular coordination
3-9
24. When a muscle contracts it does not change length
hyperplasia
isometrically
intensity and length
increase
25. When a muscle contracts it does not change length
energy systems - muscle groups - joint motion - velocity - and training status
volume or intensity
one progresses slowly
isometrically
26. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
shorten
satellite
rinciple of accommodation
decrease
27. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
allow for little excersice variety and allow movement in only a single plane of motion
stimulation
3-5
3
28. Exercise enhances the quantity and activation of the enzymes that control the anaerobic phase of
verly specialized too early in their careers
box/bench squat
cardiac
glucose breakdown
29. 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
dumb bell curl
one progresses slowly
valsalva maneuver
Strength training can have a positive effect on bone mineral density (BMD)
30. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
lactic acid system
decrease
injury prevention
changed
31. Strength ratios between opposing muscle groups.
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.
glucose breakdown
shorten
32. Free weights require the user to
cardiac
greater angle of pennation
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
valsalva maneuver
33. When training for hypertrophy you should perform How many sets of each exercise
how much and how effective the exercise is...
3-5
rinciple of accommodation
concentric contractions
34. The factors that contribute to increasing one's muscular strength
stimulation
muscular cross sectional area and intramuscular coordination
general and specific
absolute muscular strength
35. If training load enough to maintain your fitness level but not enough to improve it
retraining
special prep phase
multi-year approaches to training
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
36. Includes the consideration of force as the cause of motion
super compensation
kinetics
multijoint exercises
Wolff's Law
37. During fast movements ____________________ force production is possible than/as with slower movements.
dumb bell curl
less
fast twitch muscle fibers
skeletal
38. As one gets closer to the competitive season intensity will
not for high level athletes
eccentric contractions
increase
30-60 secs
39. As one gets closer to the competitive season intensity will
I-RM test
3-5 mins
increase
3-5 mins
40. Includes the consideration of force as the cause of motion
Speed training
perform exercises as quickly as possible
injury prevention
kinetics
41. First step in designing a long-term program for an individual
determine deficiency
speed endurance
satellite
periodization
42. Used when exercise remains at a steady - low intensity
relative muscular strength
oxidative/ Aerobic system
allow for little excersice variety and allow movement in only a single plane of motion
volume or intensity
43. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
12
changed
overload principle
44. Machines (unlike free weights)
Free weights
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.
relative muscular strength
principle of reversibility
45. Developed in activities like walking - jogging - swimming - and standing
slow twitch muscle fibers
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
special prep phase
transitional phase
46. When you lift weights - pressure builds up in your chest. When you hold your breath you shut off the only escape valve that pressure has
valsalva maneuver
absolute muscular strength
satellite
extra repetitions
47. The squat is considered a closed kinetic chain
periodization
3-5
foot meets resistance
8-12
48. Occur when the muscle lengthens
Explosive strength
eccentric contractions
lactic acid
how much and how effective the exercise is...
49. Designed to build a movement and fitness base
periodization
general prep phase
atrophy
not for high level athletes
50. Mechanisms through which a warm-up helps to improve performance
perform exercises as quickly as possible
redistribution of blood flow - muscle contractions - and metabolism of fuels.
not for high level athletes
3-5
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