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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. Thought to be built up and stored when a muscle is stretched quickly
muscular cross sectional area and intramuscular coordination
3-5
elastic energy
8-12

2. Goal of plyometrics
smooth
perform exercises as quickly as possible
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
glucose breakdown

3. When performing a squat - depth of the squat will determine
how much and how effective the exercise is...
multi-year approaches to training
Muscle balance
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest

4. If the training magnitude is too low then detraining will occur
energy systems - muscle groups - joint motion - velocity - and training status
overload principle
one progresses slowly
retraining

5. 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
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
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.
Strength training can have a positive effect on bone mineral density (BMD)
box/bench squat

6. Which squat variation(s) is/are designed to increase your explosiveness in the squat
satellite
multi-lateral development
verly specialized too early in their careers
box/bench squat

7. Ability to apply a maximum force in a minimal time
Explosive strength
skeletal
valsalva maneuver
30-60 secs

8. Participants in weight lifting and powerlifting frequently need to hold their breath while performing repetitions on order to maintain proper
Wolff's Law
eccentric contractions
lifting posture
less

9. When training for endurance you should do How many sets of each exercise?
transitional phase
bone mineral density
multi-lateral development
3

10. Increasing the number of existing muscle fibers
fast twitch muscle fibers
varied
hyperplasia
extra repetitions

11. Trength one can develop in a movement regardless of body weight
absolute muscular strength
kinetics
multijoint exercises
principle of accomodation

12. Occur when the muscle shortens
periodization
concentric contractions
slow twitch muscle fibers
eccentric contractions

13. Plyometrics training takes advantage of two physiological features in the human body
stretch reflex and elastic energy.
verly specialized too early in their careers
I-RM test
48-72

14. What were the technique errors that the book said to watch out for when performing the squat
oxidative/ Aerobic system
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
one progresses slowly
over face/head and squat

15. Muscle makes up the heart
slow twitch muscle fibers
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.
foot meets resistance
cardiac

16. When training for endurance - How many repetitions should be done for each set of an exercise
12
lactic acid system
3-5
decrease

17. Potential to alter gene expression
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
special prep phase
Myoplasticity
preventing injury and maximum performance

18. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
bone mineral density
intensity
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
absolute muscular strength

19. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
principle of accomodation
shorten
3-5
8-12

20. Quality of the work done
principle of reversibility
intensity
stretch reflex and elastic energy.
12

21. The squat is considered a closed kinetic chain
foot meets resistance
bouncing up - loose balance - and knees travel forwards
absolute muscular strength
elastic energy

22. Includes the consideration of force as the cause of motion
kinetics
3-9
greater angle of pennation
3-5

23. As one gets closer to the competitive season volume will
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
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.
decrease
glucose breakdown

24. Allows one a chance to recover from the previous phases of training
lactic acid
glucose breakdown
multi-year approaches to training
transitional phase

25. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
concentric contractions
verly specialized too early in their careers
eccentric contractions
over face/head and squat

26. Designed to build a movement and fitness base
perform exercises as quickly as possible
general prep phase
decrease
competition phase

27. When a muscle contracts it does not change length
smooth
isometrically
volume or intensity
elastic energy

28. Free weights require the user to
I-RM test
absolute muscular strength
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
Muscle balance

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

30. Recommended plyometric sessions per week
12
working of the muscle and joint
2
Free weights

31. When training for endurance - How many repetitions should be done for each set of an exercise
12
speed endurance
less
multi-lateral development

32. Training must be increased regularly for performance to improve.
atrophy
principle of accomodation
energy systems - muscle groups - joint motion - velocity - and training status
foot meets resistance

33. When training for strength - How many repetitions should be performed for each exercise set
3-9
extra repetitions
general and specific
volume or intensity

34. Spotting is also used to help the lifter perform
intense exercise
valsalva maneuver
redistribution of blood flow - muscle contractions - and metabolism of fuels.
extra repetitions

35. The factors that contribute to increasing one's muscular strength
transitional phase
less
muscular cross sectional area and intramuscular coordination
glucose breakdown

36. One disadvantage of free weights
spotter
volume or intensity
shorten
muscular cross sectional area and intramuscular coordination

37. Foundation of most periodization models
speed endurance
super compensation
8-12
general prep phase

38. Spotting is especially important with the following types of exercises
over face/head and 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.
redistribution of blood flow - muscle contractions - and metabolism of fuels.
less

39. It is critical for the prevention of injuries in plyometric sessions
one progresses slowly
less
hypertrophy
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps

40. When training for hypertrophy - How many repetitions should be done of each set of an exercise
30-60 secs
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
Explosive strength

41. 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
how much and how effective the exercise is...
valsalva maneuver
principle of accomodation
8-12

42. 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
prestretching
3-9
prestretching

43. The warm up prepares the body for action. It is important for
preventing injury and maximum performance
dumb bell curl
Explosive strength
spotter

44. Occur when the muscle shortens
principle of reversibility
cardiac
concentric contractions
multijoint exercises

45. Exercise enhances your ability to generate and tolerate large levels of
slow twitch muscle fibers
Explosive strength
lactic acid
greater angle of pennation

46. Can actually decrease performance on strength and power activities
arched back posture
one progresses slowly
box/bench squat
stretching during warm-up

47. Helps prevent injury because - as temperature increases - so does the
working of the muscle and joint
hypertrophy
intense exercise
3-9

48. Potential to alter gene expression
one progresses slowly
eccentric contractions
Myoplasticity
retraining

49. Can provide fuel for two to three minutes of exercise
greater angle of pennation
intensity and length
relative muscular strength
lactic acid system

50. When training for hypertrophy you should perform How many sets of each exercise
Free weights
rinciple of accommodation
3-5
48-72