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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. Which squat variation(s) is/are designed to increase your explosiveness in the squat
30-60 secs
box/bench squat
overload principle
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

2. Two parts to the warm up
relative muscular strength
general and specific
lifting posture
glucose breakdown

3. Thought to be built up and stored when a muscle is stretched quickly
retraining
48-72
elastic energy
periodization

4. 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
skeletal
hypertrophy
hyperplasia

5. Plyometrics training takes advantage of two physiological features in the human body
absolute muscular strength
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.
stretch reflex and elastic energy.
allow for little excersice variety and allow movement in only a single plane of motion

6. Ability to apply a maximum force in a minimal time
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
general and specific
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
Explosive strength

7. When a muscle contracts it does not change length
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.
fast twitch muscle fibers
isometrically
elastic energy

8. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
lifting posture
valsalva maneuver
verly specialized too early in their careers
Free weights

9. When performing a squat - depth of the squat will determine
stimulation
how much and how effective the exercise is...
Muscle balance
volume or intensity

10. Potential to alter gene expression
fast twitch muscle fibers
Myoplasticity
Strength training can have a positive effect on bone mineral density (BMD)
retraining

11. Recommended hours of rest between plyometric sessions
Speed training
relative muscular strength
principle of individualization
48-72

12. As one gets closer to the competitive season volume will
kinetics
eccentric contractions
Speed training
decrease

13. Training needs to be constantly evaluated so that it remains stimulating. Failure to do so can cause you to regress rather than progress
volume
principle of reversibility
isometrically
energy systems - muscle groups - joint motion - velocity - and training status

14. When training for hypertrophy you should perform How many sets of each exercise
satellite
3-5
Plyometrics
skeletal

15. Designed to take the fitness that was developed in the first phase of training and apply it directly to the sport
spotter
special prep phase
how much and how effective the exercise is...
elastic energy

16. Exercise enhances your ability to generate and tolerate large levels of
varied
redistribution of blood flow - muscle contractions - and metabolism of fuels.
lactic acid
Plyometrics

17. Principle of specificity for athletes requires that you keep what factors in mind
energy systems - muscle groups - joint motion - velocity - and training status
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.
how much and how effective the exercise is...
verly specialized too early in their careers

18. Muscle makes up the heart
concentric contractions
special prep phase
cardiac
satellite

19. When training for hypertrophy - How many repetitions should be done of each set of an exercise
injury prevention
8-12
3-5
volume or intensity

20. Which squat variation(s) is/are designed to increase your explosiveness in the squat
multijoint exercises
principle of reversibility
stimulation
box/bench squat

21. Goal of plyometrics
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.
perform exercises as quickly as possible
box/bench squat
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

22. Designed to build a movement and fitness base
general prep phase
stretching during warm-up
bone mineral density
volume or intensity

23. Training must be increased regularly for performance to improve.
increase
principle of accomodation
I-RM test
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest

24. One will frequently need to hold his or her breath during a/an
kinetics
I-RM test
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.
lactic acid system

25. One disadvantage of free weights
3-5 mins
hypertrophy
changed
spotter

26. Mechanisms through which a warm-up helps to improve performance
transitional phase
redistribution of blood flow - muscle contractions - and metabolism of fuels.
not for high level athletes
12

27. The shrinking of muscles from disuse
atrophy
retraining
changed
elastic energy

28. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
3-5 mins
energy intake - recruitment - and load
3-5 mins
Explosive strength

29. Occur when the muscle shortens
super compensation
foot meets resistance
concentric contractions
principle of individualization

30. Periodization limitation
satellite
2
special prep phase
not for high level athletes

31. A maximum amount of force being exerted throughout the entire range of motion
spotter
fast twitch muscle fibers
relative muscular strength
dumb bell curl

32. Machines (unlike free weights)
retraining
competition phase
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.
Plyometrics

33. Are able to generate more force than muscles with less angle
greater angle of pennation
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
general prep phase

34. If training load enough to maintain your fitness level but not enough to improve it
working of the muscle and joint
retraining
working of the muscle and joint
greater angle of pennation

35. Recommended hours of rest between plyometric sessions
skeletal
Strength training can have a positive effect on bone mineral density (BMD)
retraining
48-72

36. Are able to generate more force than muscles with less angle
Plyometrics
muscular cross sectional area and intramuscular coordination
not for high level athletes
greater angle of pennation

37. Occur when the muscle shortens
concentric contractions
energy intake - recruitment - and load
allow for little excersice variety and allow movement in only a single plane of motion
increase

38. Helps prevent injury because - as temperature increases - so does the
working of the muscle and joint
prestretching
intense exercise
lactic acid

39. Helps prevent injury because - as temperature increases - so does the
working of the muscle and joint
prestretching
perform exercises as quickly as possible
perform exercises as quickly as possible

40. Potential to alter gene expression
relative muscular strength
trauma or long-term overuse injuries
oxidative/ Aerobic system
Myoplasticity

41. Allows one a chance to recover from the previous phases of training
one progresses slowly
transitional phase
overload principle
12

42. Developed in activities like lifting weights - jumping - sprinting - and throwing
volume
2
fast twitch muscle fibers
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps

43. If you perform the same workouts day after day this will eventually lead to losing fitness
rinciple of accommodation
super compensation
perform exercises as quickly as possible
periodization

44. One will frequently need to hold his or her breath during a/an
I-RM test
energy intake - recruitment - and load
foot meets resistance
not for high level athletes

45. Can provide fuel for two to three minutes of exercise
perform exercises as quickly as possible
intense exercise
extra repetitions
lactic acid system

46. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
stretch reflex and elastic energy.
principle of individualization
spotter
shorten

47. When training for hypertrophy - you should only get how much rest between each set?
Muscle balance
injury prevention
shorten
30-60 secs

48. Muscle is under voluntary control and is responsible for movement of the body
skeletal
fast twitch muscle fibers
principle of reversibility
Wolff's Law

49. 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
glucose breakdown
multi-lateral development
dumb bell curl
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

50. Fuel around six to ten seconds of exercise
not for high level athletes
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
varied
phosphagen system