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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 strength - How many repetitions should be performed for each exercise set
stretching during warm-up
skeletal
3-9
principle of reversibility
2. If training is enough to cause an adaptation
8-12
bouncing up - loose balance - and knees travel forwards
stimulation
3
3. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
redistribution of blood flow - muscle contractions - and metabolism of fuels.
Strength training can have a positive effect on bone mineral density (BMD)
dumb bell curl
satellite
4. A disadvantage of training with machine weights
prestretching
energy intake - recruitment - and load
foot meets resistance
allow for little excersice variety and allow movement in only a single plane of motion
5. Two parts to the warm up
periodization
kinetics
increase
general and specific
6. 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)
bouncing up - loose balance - and knees travel forwards
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.
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
7. Increase in the cross-sectional area of existing muscle fibers; it does not refer to the laying down of new muscle fibers
eccentric contractions
hypertrophy
intense exercise
lactic acid
8. Recommended plyometric sessions per week
shorten
2
general and specific
dumb bell curl
9. The factors that contribute to increasing one's muscular strength
stretching during warm-up
8-12
muscular cross sectional area and intramuscular coordination
2
10. Plyometrics training takes advantage of two physiological features in the human body
3-5
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.
stretch reflex and elastic energy.
11. When a muscle contracts it does not change length
periodization
slow twitch muscle fibers
isometrically
satellite
12. When training for hypertrophy - How many repetitions should be done of each set of an exercise
slow twitch muscle fibers
8-12
increase
intensity
13. Developed in activities like lifting weights - jumping - sprinting - and throwing
greater angle of pennation
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
intensity
fast twitch muscle fibers
14. The factors that contribute to increasing one's muscular strength
general prep phase
less
muscular cross sectional area and intramuscular coordination
arched back posture
15. Principle of specificity for athletes requires that you keep what factors in mind
volume or intensity
bone mineral density
bone mineral density
energy systems - muscle groups - joint motion - velocity - and training status
16. Quantity of work one performs
Explosive strength
volume
allow for little excersice variety and allow movement in only a single plane of motion
3
17. Quality of the work done
intensity
hyperplasia
one progresses slowly
Free weights
18. Recommended hours of rest between plyometric sessions
glucose breakdown
48-72
Wolff's Law
glucose breakdown
19. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
muscular cross sectional area and intramuscular coordination
bone mineral density
preventing injury and maximum performance
extra repetitions
20. 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
8-12
retraining
valsalva maneuver
3-5
21. When training for strength - How many repetitions should be performed for each exercise set
intensity and length
Wolff's Law
3-9
oxidative/ Aerobic system
22. Thought to be built up and stored when a muscle is stretched quickly
elastic energy
spotter
prestretching
not for high level athletes
23. Which squat variation(s) is/are designed to increase your explosiveness in the squat
Explosive strength
preventing injury and maximum performance
energy systems - muscle groups - joint motion - velocity - and training status
box/bench squat
24. Ability to apply a maximum force in a minimal time
isometrically
skeletal
30-60 secs
Explosive strength
25. Exercise enhances the quantity and activation of the enzymes that control the anaerobic phase of
glucose breakdown
energy systems - muscle groups - joint motion - velocity - and training status
intense exercise
box/bench squat
26. Muscle makes up the walls of blood vessels and organs
smooth
relative muscular strength
retraining
overload principle
27. If you perform the same workouts day after day this will eventually lead to losing fitness
skeletal
rinciple of accommodation
lactic acid
Muscle balance
28. Are able to generate more force than muscles with less angle
2
not for high level athletes
kinetics
greater angle of pennation
29. The concepts which improve the odds of getting what you want from a strength training program
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30. Start out using very general approaches to fitness
stimulation
stretch reflex and elastic energy.
injury prevention
multi-year approaches to training
31. If training is enough to cause an adaptation
greater angle of pennation
stimulation
Explosive strength
smooth
32. Which squat variation(s) is/are designed to increase your explosiveness in the squat
smooth
fast twitch muscle fibers
elastic energy
box/bench squat
33. One disadvantage of free weights
preventing injury and maximum performance
spotter
isometrically
special prep phase
34. What were the technique errors that the book said to watch out for when performing the squat
muscular cross sectional area and intramuscular coordination
overload principle
3-5 mins
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
35. If training load enough to maintain your fitness level but not enough to improve it
skeletal
over face/head and squat
3-5 mins
retraining
36. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
3-9
changed
special prep phase
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
37. The shrinking of muscles from disuse
Explosive strength
atrophy
2
speed endurance
38. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
absolute muscular strength
3-5
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
lactic acid system
39. Fuel around six to ten seconds of exercise
oxidative/ Aerobic system
volume or intensity
phosphagen system
energy intake - recruitment - and load
40. Goal of plyometrics
Plyometrics
less
absolute muscular strength
perform exercises as quickly as possible
41. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
arched back posture
energy intake - recruitment - and load
concentric contractions
Free weights
42. Ability to maintain speed over time
multi-lateral development
shorten
isometrically
speed endurance
43. States that everyone is different and will react to an exercise stimulus differently.
hyperplasia
varied
bone mineral density
principle of individualization
44. The regular increase in training that is required for improving performance is accomplished by changing
volume or intensity
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.
volume
intensity
45. Occur when the muscle lengthens
verly specialized too early in their careers
principle of accomodation
eccentric contractions
overload principle
46. Developed in activities like walking - jogging - swimming - and standing
slow twitch muscle fibers
stimulation
volume or intensity
determine deficiency
47. Generally - What is the correct order in which exercises should be performed
volume
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
spotter
elastic energy
48. Mechanisms through which a warm-up helps to improve performance
intense exercise
determine deficiency
redistribution of blood flow - muscle contractions - and metabolism of fuels.
principle of accomodation
49. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
volume or intensity
changed
redistribution of blood flow - muscle contractions - and metabolism of fuels.
3-5
50. Mechanisms through which a warm-up helps to improve performance
general and specific
dumb bell curl
redistribution of blood flow - muscle contractions - and metabolism of fuels.
shorten