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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. First step in designing a long-term program for an individual
lactic acid system
Free weights
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.

2. Total weight lifted divided by bodyweight
relative muscular strength
verly specialized too early in their careers
changed
one progresses slowly

3. Helps prevent injury because - as temperature increases - so does the
multijoint exercises
super compensation
intensity
working of the muscle and joint

4. Periodization limitation
cardiac
principle of individualization
2
not for high level athletes

5. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
allow for little excersice variety and allow movement in only a single plane of motion
12
less
changed

6. Machines (unlike free weights)
decrease
3-5
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.
8-12

7. Developed in activities like walking - jogging - swimming - and standing
slow twitch muscle fibers
preventing injury and maximum performance
determine deficiency
multijoint exercises

8. Developed in activities like lifting weights - jumping - sprinting - and throwing
fast twitch muscle fibers
principle of individualization
2
box/bench squat

9. When performing a squat - depth of the squat will determine
valsalva maneuver
multijoint exercises
how much and how effective the exercise is...
not for high level athletes

10. When a muscle contracts it does not change length
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
isometrically
8-12
cardiac

11. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
varied
Myoplasticity
intense exercise
glucose breakdown

12. Exercises that allow a muscle to reach max strength in as short a time as possible
box/bench squat
Plyometrics
valsalva maneuver
absolute muscular strength

13. Spotting is especially important with the following types of exercises
special prep phase
satellite
over face/head and squat
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps

14. Designed to build a movement and fitness base
general prep phase
foot meets resistance
isometrically
one progresses slowly

15. When training for endurance you should do How many sets of each exercise?
12
3
changed
lactic acid system

16. Quantity of work one performs
volume
increase
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

17. During fast movements ____________________ force production is possible than/as with slower movements.
relative muscular strength
less
isometrically
Wolff's Law

18. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
oxidative/ Aerobic system
Muscle balance
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
energy intake - recruitment - and load

19. Muscle makes up the walls of blood vessels and organs
cardiac
changed
smooth
muscular cross sectional area and intramuscular coordination

20. If training load enough to maintain your fitness level but not enough to improve it
smooth
bouncing up - loose balance - and knees travel forwards
retraining
determine deficiency

21. Designed to take the fitness that was developed in the first phase of training and apply it directly to the sport
decrease
varied
working of the muscle and joint
special prep phase

22. Increasing the number of existing muscle fibers
hyperplasia
varied
lactic acid system
general prep phase

23. The factors that contribute to increasing one's muscular strength
volume
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.
lifting posture
muscular cross sectional area and intramuscular coordination

24. Periodization limitation
slow twitch muscle fibers
multi-year approaches to training
not for high level athletes
lactic acid

25. Plyometrics training takes advantage of two physiological features in the human body
stretch reflex and elastic energy.
cardiac
greater angle of pennation
hypertrophy

26. As one gets closer to the competitive season volume will
decrease
atrophy
perform exercises as quickly as possible
multijoint exercises

27. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
Wolff's Law
trauma or long-term overuse injuries
smooth
prestretching

28. The shrinking of muscles from disuse
multijoint exercises
I-RM test
decrease
atrophy

29. States that everyone is different and will react to an exercise stimulus differently.
principle of individualization
multi-lateral development
less
energy intake - recruitment - and load

30. Occur when the muscle shortens
eccentric contractions
allow for little excersice variety and allow movement in only a single plane of motion
smooth
concentric contractions

31. Such as squats - leg presses - lunges and presses have to be used to have an effect on bone mineral density
multijoint exercises
30-60 secs
decrease
less

32. What were among the factors listed that could cause injuries when performing squats
periodization
bouncing up - loose balance - and knees travel forwards
muscular cross sectional area and intramuscular coordination
Free weights

33. It is critical for the prevention of injuries in plyometric sessions
volume
one progresses slowly
redistribution of blood flow - muscle contractions - and metabolism of fuels.
foot meets resistance

34. As one gets closer to the competitive season volume will
8-12
isometrically
eccentric contractions
decrease

35. Occur when the muscle shortens
concentric contractions
relative muscular strength
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
principle of reversibility

36. Principle of specificity for athletes requires that you keep what factors in mind
energy intake - recruitment - and load
energy systems - muscle groups - joint motion - velocity - and training status
Muscle balance
volume or intensity

37. Can provide fuel for two to three minutes of exercise
lactic acid system
oxidative/ Aerobic system
one progresses slowly
3-5

38. Can actually decrease performance on strength and power activities
stretching during warm-up
multi-lateral development
smooth
perform exercises as quickly as possible

39. Ability to apply a maximum force in a minimal time
intense exercise
Explosive strength
kinetics
I-RM test

40. Muscle is under voluntary control and is responsible for movement of the body
lactic acid system
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.
skeletal
satellite

41. Exercises that allow a muscle to reach max strength in as short a time as possible
bouncing up - loose balance - and knees travel forwards
Wolff's Law
Plyometrics
less

42. When training for strength - you may take how much rest between each set of an exercise
3-5 mins
3-5
principle of reversibility
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

43. Exercise enhances the quantity and activation of the enzymes that control the anaerobic phase of
glucose breakdown
Myoplasticity
injury prevention
decrease

44. Muscle makes up the heart
phosphagen system
stretch reflex and elastic energy.
I-RM test
cardiac

45. One will frequently need to hold his or her breath during a/an
skeletal
satellite
I-RM test
retraining

46. Exercises that train the ability to run fast over short distances
stretch reflex and elastic energy.
intensity
Speed training
general and specific

47. Quantity of work one performs
48-72
volume
valsalva maneuver
one progresses slowly

48. If you perform the same workouts day after day this will eventually lead to losing fitness
injury prevention
rinciple of accommodation
transitional phase
Free weights

49. Recommended hours of rest between plyometric sessions
trauma or long-term overuse injuries
stretching during warm-up
48-72
preventing injury and maximum performance

50. When performing a squat - depth of the squat will determine
how much and how effective the exercise is...
slow twitch muscle fibers
3-5
concentric contractions