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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. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
concentric contractions
super compensation
3-5
3

2. Occur when the muscle shortens
fast twitch muscle fibers
box/bench squat
smooth
concentric contractions

3. Training must be increased regularly for performance to improve.
principle of accomodation
Free weights
volume
valsalva maneuver

4. If training load enough to maintain your fitness level but not enough to improve it
valsalva maneuver
smooth
retraining
8-12

5. The warm up prepares the body for action. It is important for
speed endurance
preventing injury and maximum performance
volume
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.

6. Quality of the work done
verly specialized too early in their careers
intensity
48-72
hyperplasia

7. 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
satellite
multi-lateral development
Strength training can have a positive effect on bone mineral density (BMD)
cardiac

8. Periodization limitation
stretching during warm-up
lactic acid
super compensation
not for high level athletes

9. What were among the factors listed that could cause injuries when performing squats
principle of reversibility
Free weights
bouncing up - loose balance - and knees travel forwards
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

10. Exercise selection For high-level athletes must be more
muscular cross sectional area and intramuscular coordination
Plyometrics
multi-year approaches to training
varied

11. Ability to apply a maximum force in a minimal time
3-5
3-5
Explosive strength
intense exercise

12. Spotting is especially important with the following types of exercises
less
phosphagen system
perform exercises as quickly as possible
over face/head and squat

13. Principle of specificity for athletes requires that you keep what factors in mind
energy systems - muscle groups - joint motion - velocity - and training status
dumb bell curl
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.
increase

14. Two parts to the warm up
general and specific
hyperplasia
allow for little excersice variety and allow movement in only a single plane of motion
3

15. First step in designing a long-term program for an individual
determine deficiency
intensity
Muscle balance
extra repetitions

16. The concepts which improve the odds of getting what you want from a strength training program

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17. One disadvantage of free weights
cardiac
spotter
Strength training can have a positive effect on bone mineral density (BMD)
cardiac

18. 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
relative muscular strength
relative muscular strength
lifting posture
trauma or long-term overuse injuries

19. Developed in activities like lifting weights - jumping - sprinting - and throwing
stretching during warm-up
multi-lateral development
fast twitch muscle fibers
volume

20. Exercise enhances your ability to generate and tolerate large levels of
lactic acid
dumb bell curl
super compensation
intensity

21. The shrinking of muscles from disuse
overload principle
atrophy
super compensation
30-60 secs

22. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
intense exercise
Plyometrics
intensity
preventing injury and maximum performance

23. Can provide fuel for two to three minutes of exercise
3-5
Muscle balance
lactic acid system
valsalva maneuver

24. The primary purpose of spotting
extra repetitions
intensity
injury prevention
hyperplasia

25. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
allow for little excersice variety and allow movement in only a single plane of motion
allow for little excersice variety and allow movement in only a single plane of motion
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
periodization

26. If training load enough to maintain your fitness level but not enough to improve it
retraining
multi-year approaches to training
I-RM test
principle of individualization

27. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
bone mineral density
dumb bell curl
stimulation
changed

28. 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
overload principle
intense exercise
overload principle

29. Occur when the muscle lengthens
eccentric contractions
48-72
how much and how effective the exercise is...
intensity

30. The factors that contribute to increasing one's muscular strength
concentric contractions
overload principle
muscular cross sectional area and intramuscular coordination
isometrically

31. Periodization limitation
trauma or long-term overuse injuries
2
general and specific
not for high level athletes

32. Machines (unlike free weights)
volume or intensity
kinetics
energy intake - recruitment - and load
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.

33. Training must be increased regularly for performance to improve.
3-9
decrease
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
principle of accomodation

34. One will frequently need to hold his or her breath during a/an
Strength training can have a positive effect on bone mineral density (BMD)
I-RM test
stretch reflex and elastic energy.
volume or intensity

35. Free weights require the user to
2
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
3-9
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.

36. Occur when the muscle lengthens
redistribution of blood flow - muscle contractions - and metabolism of fuels.
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
eccentric contractions
Explosive strength

37. The regular increase in training that is required for improving performance is accomplished by changing
multi-year approaches to training
lactic acid
multijoint exercises
volume or intensity

38. As one gets closer to the competitive season intensity will
Explosive strength
increase
intensity
foot meets resistance

39. Fuel around six to ten seconds of exercise
volume
Myoplasticity
phosphagen system
Explosive strength

40. Recommended plyometric sessions per week
stimulation
trauma or long-term overuse injuries
2
atrophy

41. Recommended hours of rest between plyometric sessions
intensity
48-72
satellite
perform exercises as quickly as possible

42. The factors that contribute to increasing one's muscular strength
general and specific
atrophy
muscular cross sectional area and intramuscular coordination
3-5

43. Strength ratios between opposing muscle groups.
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.
overload principle
volume or intensity
Muscle balance

44. Foundation of most periodization models
3-5
increase
overload principle
super compensation

45. 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
periodization
trauma or long-term overuse injuries
Explosive strength
Myoplasticity

46. Muscle is under voluntary control and is responsible for movement of the body
stretch reflex and elastic energy.
skeletal
arched back posture
2

47. Exercise enhances your ability to generate and tolerate large levels of
slow twitch muscle fibers
8-12
3-5
lactic acid

48. Developed in activities like walking - jogging - swimming - and standing
extra repetitions
Free weights
energy intake - recruitment - and load
slow twitch muscle fibers

49. Are able to generate more force than muscles with less angle
Explosive strength
Wolff's Law
greater angle of pennation
over face/head and squat

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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