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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 you should do How many sets of each exercise?
3
cardiac
12
satellite
2. When training for hypertrophy you should perform How many sets of each exercise
3-5
multi-lateral development
bone mineral density
Plyometrics
3. If the training magnitude is too low then detraining will occur
how much and how effective the exercise is...
competition phase
verly specialized too early in their careers
overload principle
4. 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
48-72
Strength training can have a positive effect on bone mineral density (BMD)
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
increase
5. As one gets closer to the competitive season intensity will
increase
Free weights
Free weights
varied
6. If training load enough to maintain your fitness level but not enough to improve it
multi-year approaches to training
competition phase
3-5
retraining
7. Participants in weight lifting and powerlifting frequently need to hold their breath while performing repetitions on order to maintain proper
not for high level athletes
concentric contractions
lifting posture
prestretching
8. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
kinetics
3-9
periodization
I-RM test
9. Recommended hours of rest between plyometric sessions
glucose breakdown
how much and how effective the exercise is...
cardiac
48-72
10. Potential to alter gene expression
bouncing up - loose balance - and knees travel forwards
competition phase
Myoplasticity
8-12
11. Used when exercise remains at a steady - low intensity
Explosive strength
overload principle
general and specific
oxidative/ Aerobic system
12. Free weights require the user to
slow twitch muscle fibers
varied
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
48-72
13. Trength one can develop in a movement regardless of body weight
bouncing up - loose balance - and knees travel forwards
absolute muscular strength
3-9
isometrically
14. Exercise selection For high-level athletes must be more
varied
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.
multijoint exercises
bone mineral density
15. When training for strength - How many repetitions should be performed for each exercise set
kinetics
3-9
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
varied
16. The shrinking of muscles from disuse
Plyometrics
changed
volume or intensity
atrophy
17. If the training magnitude is too low then detraining will occur
overload principle
greater angle of pennation
eccentric contractions
multi-lateral development
18. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
satellite
intensity and length
Speed training
shorten
19. One disadvantage of free weights
spotter
over face/head and squat
intensity and length
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
20. Goal of plyometrics
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
kinetics
I-RM test
perform exercises as quickly as possible
21. Occur when the muscle lengthens
Muscle balance
prestretching
increase
eccentric contractions
22. First step in designing a long-term program for an individual
Free weights
determine deficiency
elastic energy
intensity
23. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
energy intake - recruitment - and load
Free weights
box/bench squat
lifting posture
24. When training for hypertrophy - you should only get how much rest between each set?
energy intake - recruitment - and load
oxidative/ Aerobic system
spotter
30-60 secs
25. What were the technique errors that the book said to watch out for when performing the squat
how much and how effective the exercise is...
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
principle of reversibility
Strength training can have a positive effect on bone mineral density (BMD)
26. If you perform the same workouts day after day this will eventually lead to losing fitness
verly specialized too early in their careers
rinciple of accommodation
box/bench squat
multi-lateral development
27. Failing to perform exercises correctly could lead to the load being placed on muscles and structures they are not meant to be - which could lead to
3
prestretching
trauma or long-term overuse injuries
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.
28. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
shorten
transitional phase
2
how much and how effective the exercise is...
29. Training must be increased regularly for performance to improve.
principle of accomodation
determine deficiency
one progresses slowly
lifting posture
30. Muscle makes up the walls of blood vessels and organs
multi-lateral development
energy systems - muscle groups - joint motion - velocity - and training status
special prep phase
smooth
31. The concepts which improve the odds of getting what you want from a strength training program
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183
32. Increase in the cross-sectional area of existing muscle fibers; it does not refer to the laying down of new muscle fibers
increase
redistribution of blood flow - muscle contractions - and metabolism of fuels.
hypertrophy
multijoint exercises
33. If training is enough to cause an adaptation
prestretching
stimulation
determine deficiency
rinciple of accommodation
34. Trength one can develop in a movement regardless of body weight
periodization
absolute muscular strength
prestretching
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
35. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
3-5
bone mineral density
intense exercise
3
36. Free weights require the user to
fast twitch muscle fibers
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
Speed training
stimulation
37. The energy system that will primarily fuel your exercise will depend on
intensity and length
relative muscular strength
cardiac
Explosive strength
38. What were the technique errors that the book said to watch out for when performing the squat
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
3-9
phosphagen system
3
39. Posture used When lifting an object from the ground - lifting it overhead - or squatting with it a/an
stimulation
lactic acid system
arched back posture
dumb bell curl
40. Which squat variation(s) is/are designed to increase your explosiveness in the squat
box/bench squat
concentric contractions
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
prestretching
41. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
competition phase
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
stretch reflex and elastic energy.
verly specialized too early in their careers
42. Are able to generate more force than muscles with less angle
injury prevention
greater angle of pennation
dumb bell curl
Speed training
43. Plyometrics training takes advantage of two physiological features in the human body
general and specific
stretch reflex and elastic energy.
foot meets resistance
absolute muscular strength
44. Foundation of most periodization models
prestretching
bone mineral density
allow for little excersice variety and allow movement in only a single plane of motion
super compensation
45. Allows one a chance to recover from the previous phases of training
3-9
decrease
increase
transitional phase
46. 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.
Speed training
speed endurance
kinetics
47. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
satellite
lactic acid system
prestretching
glucose breakdown
48. The regular increase in training that is required for improving performance is accomplished by changing
hyperplasia
3-9
volume or intensity
retraining
49. When training for strength - you may take how much rest between each set of an exercise
super compensation
3-5 mins
principle of individualization
intense exercise
50. Training needs to be constantly evaluated so that it remains stimulating. Failure to do so can cause you to regress rather than progress
extra repetitions
hyperplasia
principle of reversibility
lactic acid system