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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 squat is considered a closed kinetic chain
less
foot meets resistance
Speed training
eccentric contractions

2. Potential to alter gene expression
competition phase
slow twitch muscle fibers
general and specific
Myoplasticity

3. 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)
redistribution of blood flow - muscle contractions - and metabolism of fuels.
how much and how effective the exercise is...
relative muscular strength

4. Can provide fuel for two to three minutes of exercise
valsalva maneuver
increase
one progresses slowly
lactic acid system

5. 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
principle of individualization
12
dumb bell curl

6. As one gets closer to the competitive season intensity will
increase
changed
working of the muscle and joint
box/bench squat

7. Two parts to the warm up
glucose breakdown
general and specific
phosphagen system
concentric contractions

8. The factors that contribute to increasing one's muscular strength
Free weights
kinetics
greater angle of pennation
muscular cross sectional area and intramuscular coordination

9. Muscle makes up the heart
cardiac
30-60 secs
working of the muscle and joint
energy intake - recruitment - and load

10. If training is enough to cause an adaptation
Wolff's Law
determine deficiency
principle of individualization
stimulation

11. A disadvantage of training with machine weights
overload principle
allow for little excersice variety and allow movement in only a single plane of motion
concentric contractions
Strength training can have a positive effect on bone mineral density (BMD)

12. Spotting is especially important with the following types of exercises
shorten
over face/head and squat
transitional phase
12

13. Exercises that allow a muscle to reach max strength in as short a time as possible
principle of reversibility
smooth
fast twitch muscle fibers
Plyometrics

14. Two parts to the warm up
retraining
determine deficiency
general and specific
multi-lateral development

15. Muscle is under voluntary control and is responsible for movement of the body
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
3-9
skeletal

16. Recommended plyometric sessions per week
cardiac
2
glucose breakdown
box/bench squat

17. First step in designing a long-term program for an individual
2
determine deficiency
kinetics
3-9

18. Spotting is also used to help the lifter perform
Myoplasticity
extra repetitions
multi-lateral development
overload principle

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

20. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
bone mineral density
Explosive strength
bouncing up - loose balance - and knees travel forwards
absolute muscular strength

21. A maximum amount of force being exerted throughout the entire range of motion
dumb bell curl
principle of accomodation
speed endurance
over face/head and squat

22. Training must be increased regularly for performance to improve.
extra repetitions
Myoplasticity
lifting posture
principle of accomodation

23. When training for hypertrophy you should perform How many sets of each exercise
slow twitch muscle fibers
3-5 mins
phosphagen system
3-5

24. First step in designing a long-term program for an individual
redistribution of blood flow - muscle contractions - and metabolism of fuels.
determine deficiency
satellite
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.

25. Designed to build a movement and fitness base
atrophy
volume
stretching during warm-up
general prep phase

26. Free weights require the user to
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
concentric contractions
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
3-5

27. Participants in weight lifting and powerlifting frequently need to hold their breath while performing repetitions on order to maintain proper
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
lifting posture
I-RM test

28. Ability to apply a maximum force in a minimal time
eccentric contractions
preventing injury and maximum performance
Explosive strength
principle of reversibility

29. When training for hypertrophy - you should only get how much rest between each set?
30-60 secs
varied
multi-lateral development
extra repetitions

30. Goal of plyometrics
perform exercises as quickly as possible
preventing injury and maximum performance
Strength training can have a positive effect on bone mineral density (BMD)
2

31. The factors that contribute to increasing one's muscular strength
muscular cross sectional area and intramuscular coordination
energy systems - muscle groups - joint motion - velocity - and training status
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
3-5 mins

32. Used when exercise remains at a steady - low intensity
energy intake - recruitment - and load
volume or intensity
phosphagen system
oxidative/ Aerobic system

33. If the training magnitude is too low then detraining will occur
overload principle
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
principle of individualization
principle of reversibility

34. Foundation of most periodization models
Myoplasticity
super compensation
30-60 secs
decrease

35. Ability to maintain speed over time
intensity
speed endurance
3-5 mins
Speed training

36. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
one progresses slowly
3-5
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
intensity

37. If the training magnitude is too low then detraining will occur
transitional phase
overload principle
skeletal
spotter

38. If you perform the same workouts day after day this will eventually lead to losing fitness
absolute muscular strength
rinciple of accommodation
shorten
multi-year approaches to training

39. One disadvantage of free weights
spotter
lactic acid
48-72
Strength training can have a positive effect on bone mineral density (BMD)

40. Mechanisms through which a warm-up helps to improve performance
injury prevention
multi-year approaches to training
redistribution of blood flow - muscle contractions - and metabolism of fuels.
changed

41. Includes the consideration of force as the cause of motion
valsalva maneuver
slow twitch muscle fibers
absolute muscular strength
kinetics

42. Spotting is also used to help the lifter perform
Myoplasticity
extra repetitions
Plyometrics
skeletal

43. It is critical for the prevention of injuries in plyometric sessions
kinetics
one progresses slowly
spotter
general and specific

44. Machines (unlike 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.
Wolff's Law
working of the muscle and joint
bone mineral density

45. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
box/bench squat
30-60 secs
phosphagen system
Free weights

46. A maximum amount of force being exerted throughout the entire range of motion
stimulation
kinetics
dumb bell curl
not for high level athletes

47. When training for hypertrophy - How many repetitions should be done of each set of an exercise
lactic acid system
oxidative/ Aerobic system
8-12
rinciple of accommodation

48. Used when exercise remains at a steady - low intensity
I-RM test
rinciple of accommodation
decrease
oxidative/ Aerobic system

49. Developed in activities like lifting weights - jumping - sprinting - and throwing
I-RM test
48-72
dumb bell curl
fast twitch muscle fibers

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

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