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Kinesiology Strength Training

Instructions:

Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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 concepts which improve the odds of getting what you want from a strength training program

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2. When a muscle contracts it does not change length
lactic acid
principle of accomodation
lactic acid system
isometrically

3. Occur when the muscle shortens
multi-lateral development
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.
concentric contractions
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

4. Quantity of work one performs
Strength training can have a positive effect on bone mineral density (BMD)
preventing injury and maximum performance
volume
spotter

5. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
oxidative/ Aerobic system
periodization
perform exercises as quickly as possible
lactic acid system

6. Generally - What is the correct order in which exercises should be performed
principle of reversibility
stimulation
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
periodization

7. Thought to be built up and stored when a muscle is stretched quickly
concentric contractions
elastic energy
absolute muscular strength
preventing injury and maximum performance

8. Developed in activities like lifting weights - jumping - sprinting - and throwing
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.
box/bench squat
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
fast twitch muscle fibers

9. Designed to build a movement and fitness base
48-72
Strength training can have a positive effect on bone mineral density (BMD)
hypertrophy
general prep phase

10. Muscle is under voluntary control and is responsible for movement of the body
skeletal
oxidative/ Aerobic system
redistribution of blood flow - muscle contractions - and metabolism of fuels.
concentric contractions

11. Are able to generate more force than muscles with less angle
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
greater angle of pennation
cardiac
over face/head and squat

12. Recommended plyometric sessions per week
hypertrophy
2
energy systems - muscle groups - joint motion - velocity - and training status
decrease

13. The energy system that will primarily fuel your exercise will depend on
principle of reversibility
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
intensity and length
allow for little excersice variety and allow movement in only a single plane of motion

14. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
preventing injury and maximum performance
intense exercise
fast twitch muscle fibers
glucose breakdown

15. During fast movements ____________________ force production is possible than/as with slower movements.
3
decrease
satellite
less

16. Spotting is especially important with the following types of exercises
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
over face/head and squat
rinciple of accommodation
one progresses slowly

17. Trength one can develop in a movement regardless of body weight
principle of reversibility
absolute muscular strength
shorten
phosphagen system

18. Muscle makes up the walls of blood vessels and organs
lactic acid
smooth
30-60 secs
eccentric contractions

19. When training for hypertrophy - you should only get how much rest between each set?
2
30-60 secs
not for high level athletes
satellite

20. Recommended plyometric sessions per week
2
general prep phase
intensity
3-5 mins

21. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
3-5
preventing injury and maximum performance
bone mineral density
absolute muscular strength

22. 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
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
multijoint exercises
shorten
valsalva maneuver

23. Plyometrics training takes advantage of two physiological features in the human body
intensity and length
special prep phase
stretch reflex and elastic energy.
principle of accomodation

24. Machines (unlike free weights)
principle of accomodation
changed
Explosive strength
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. Goal of plyometrics
3-5 mins
allow for little excersice variety and allow movement in only a single plane of motion
skeletal
perform exercises as quickly as possible

26. Strength ratios between opposing muscle groups.
changed
3-9
Muscle balance
glucose breakdown

27. Used when exercise remains at a steady - low intensity
energy intake - recruitment - and load
oxidative/ Aerobic system
one progresses slowly
valsalva maneuver

28. Designed to build a movement and fitness base
general prep phase
3-9
decrease
hypertrophy

29. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
skeletal
satellite
stretching during warm-up
injury prevention

30. When training for hypertrophy - you should only get how much rest between each set?
3-9
retraining
how much and how effective the exercise is...
30-60 secs

31. Foundation of most periodization models
super compensation
transitional phase
retraining
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.

32. As one gets closer to the competitive season intensity will
phosphagen system
3-9
increase
energy systems - muscle groups - joint motion - velocity - and training status

33. Exercises that allow a muscle to reach max strength in as short a time as possible
allow for little excersice variety and allow movement in only a single plane of motion
Plyometrics
bouncing up - loose balance - and knees travel forwards
bone mineral density

34. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
verly specialized too early in their careers
intensity
overload principle
isometrically

35. Thought to be built up and stored when a muscle is stretched quickly
30-60 secs
phosphagen system
less
elastic energy

36. Developed in activities like walking - jogging - swimming - and standing
principle of accomodation
3-5
slow twitch muscle fibers
box/bench squat

37. It is critical for the prevention of injuries in plyometric sessions
increase
volume or intensity
volume or intensity
one progresses slowly

38. Generally - What is the correct order in which exercises should be performed
volume
absolute muscular strength
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.

39. 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
3-5 mins
perform exercises as quickly as possible
Strength training can have a positive effect on bone mineral density (BMD)
Wolff's Law

40. When training for strength - you may take how much rest between each set of an exercise
competition phase
absolute muscular strength
3-5 mins
muscular cross sectional area and intramuscular coordination

41. Total weight lifted divided by bodyweight
lactic acid
relative muscular strength
shorten
general prep phase

42. The shrinking of muscles from disuse
decrease
3
atrophy
relative muscular strength

43. When training for hypertrophy - How many repetitions should be done of each set of an exercise
8-12
isometrically
oxidative/ Aerobic system
energy intake - recruitment - and load

44. One disadvantage of free weights
retraining
absolute muscular strength
energy systems - muscle groups - joint motion - velocity - and training status
spotter

45. When training for hypertrophy - How many repetitions should be done of each set of an exercise
shorten
changed
8-12
Muscle balance

46. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
redistribution of blood flow - muscle contractions - and metabolism of fuels.
spotter
multijoint exercises
Free weights

47. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
competition phase
foot meets resistance
changed
intense exercise

48. Posture used When lifting an object from the ground - lifting it overhead - or squatting with it a/an
arched back posture
trauma or long-term overuse injuries
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
slow twitch muscle fibers

49. During fast movements ____________________ force production is possible than/as with slower movements.
less
skeletal
overload principle
valsalva maneuver

50. Bone adapts to mechanical stress or loading by increasing mineralization in a particular region of the bone to increase the strength of the bone to withstand the stress.

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