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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. The warm up prepares the body for action. It is important for
preventing injury and maximum performance
intensity
volume
48-72

2. Recommended hours of rest between plyometric sessions
rinciple of accommodation
general and specific
Wolff's Law
48-72

3. Designed to take the fitness that was developed in the first phase of training and apply it directly to the sport
dumb bell curl
special prep phase
shorten
I-RM test

4. Machines (unlike free weights)
slow twitch muscle fibers
valsalva maneuver
prestretching
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.

5. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
Wolff's Law
extra repetitions
bone mineral density
multi-lateral development

6. Periodization limitation
oxidative/ Aerobic system
principle of accomodation
not for high level athletes
absolute muscular strength

7. When training for strength - you may take how much rest between each set of an exercise
competition phase
isometrically
how much and how effective the exercise is...
3-5 mins

8. Can actually decrease performance on strength and power activities
lactic acid
not for high level athletes
stretching during warm-up
12

9. A disadvantage of training with machine weights
energy systems - muscle groups - joint motion - velocity - and training status
arched back posture
allow for little excersice variety and allow movement in only a single plane of motion
Free weights

10. Mechanisms through which a warm-up helps to improve performance
volume or intensity
perform exercises as quickly as possible
redistribution of blood flow - muscle contractions - and metabolism of fuels.
hyperplasia

11. Muscle is under voluntary control and is responsible for movement of the body
Myoplasticity
principle of reversibility
satellite
skeletal

12. Muscle makes up the heart
retraining
cardiac
spotter
not for high level athletes

13. Occur when the muscle lengthens
eccentric contractions
satellite
hyperplasia
lifting posture

14. The energy system that will primarily fuel your exercise will depend on
not for high level athletes
intensity and length
3-5
satellite

15. Occur when the muscle shortens
perform exercises as quickly as possible
concentric contractions
how much and how effective the exercise is...
48-72

16. If training load enough to maintain your fitness level but not enough to improve it
retraining
arched back posture
isometrically
valsalva maneuver

17. Exercise selection For high-level athletes must be more
greater angle of pennation
varied
transitional phase
2

18. Total weight lifted divided by bodyweight
overload principle
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
relative muscular strength

19. Exercises that train the ability to run fast over short distances
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.
bone mineral density
Speed training
energy intake - recruitment - and load

20. When training for strength - you may take how much rest between each set of an exercise
intensity and length
muscular cross sectional area and intramuscular coordination
3-5 mins
principle of accomodation

21. It is critical for the prevention of injuries in plyometric sessions
lifting posture
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
one progresses slowly
volume or intensity

22. Exercise enhances the quantity and activation of the enzymes that control the anaerobic phase of
general and specific
glucose breakdown
periodization
12

23. The regular increase in training that is required for improving performance is accomplished by changing
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
3-9
volume or intensity
special prep phase

24. A maximum amount of force being exerted throughout the entire range of motion
injury prevention
principle of reversibility
lifting posture
dumb bell curl

25. Quantity of work one performs
volume
satellite
smooth
30-60 secs

26. Training needs to be constantly evaluated so that it remains stimulating. Failure to do so can cause you to regress rather than progress
one progresses slowly
preventing injury and maximum performance
volume or intensity
principle of reversibility

27. Training must be increased regularly for performance to improve.
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.
3
Myoplasticity
principle of accomodation

28. When training for hypertrophy - How many repetitions should be done of each set of an exercise
absolute muscular strength
8-12
general and specific
shorten

29. 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
valsalva maneuver
general and specific
Wolff's Law
verly specialized too early in their careers

30. One will frequently need to hold his or her breath during a/an
I-RM test
lifting posture
intense exercise
slow twitch muscle fibers

31. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
less
principle of individualization
overload principle
periodization

32. Allows one a chance to recover from the previous phases of training
kinetics
transitional phase
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.
extra repetitions

33. Training must be increased regularly for performance to improve.
cardiac
rinciple of accommodation
principle of accomodation
eccentric contractions

34. Designed to build a movement and fitness base
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
hypertrophy
general and specific
general prep phase

35. When training for endurance you should do How many sets of each exercise?
trauma or long-term overuse injuries
overload principle
3
working of the muscle and joint

36. Strength ratios between opposing muscle groups.
general and specific
redistribution of blood flow - muscle contractions - and metabolism of fuels.
Muscle balance
rinciple of accommodation

37. The factors that contribute to increasing one's muscular strength
muscular cross sectional area and intramuscular coordination
stimulation
changed
arched back posture

38. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
relative muscular strength
energy intake - recruitment - and load
box/bench squat
overload principle

39. Recommended hours of rest between plyometric sessions
48-72
30-60 secs
preventing injury and maximum performance
oxidative/ Aerobic system

40. Helps prevent injury because - as temperature increases - so does the
working of the muscle and joint
intensity and length
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
lactic acid system

41. Plyometrics training takes advantage of two physiological features in the human body
rinciple of accommodation
stretch reflex and elastic energy.
foot meets resistance
stretching during warm-up

42. Two parts to the warm up
lactic acid
slow twitch muscle fibers
determine deficiency
general and specific

43. Exercises that allow a muscle to reach max strength in as short a time as possible
Plyometrics
how much and how effective the exercise is...
3-5
overload principle

44. Free weights require the user to
super compensation
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
preventing injury and maximum performance
bouncing up - loose balance - and knees travel forwards

45. Ability to apply a maximum force in a minimal time
perform exercises as quickly as possible
Explosive strength
satellite
redistribution of blood flow - muscle contractions - and metabolism of fuels.

46. Principle of specificity for athletes requires that you keep what factors in mind
30-60 secs
working of the muscle and joint
energy systems - muscle groups - joint motion - velocity - and training status
competition phase

47. Muscle makes up the walls of blood vessels and organs
shorten
fast twitch muscle fibers
smooth
48-72

48. Recommended plyometric sessions per week
3
over face/head and squat
2
eccentric contractions

49. The shrinking of muscles from disuse
lactic acid
transitional phase
atrophy
Strength training can have a positive effect on bone mineral density (BMD)

50. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
volume
Free weights
principle of individualization
muscular cross sectional area and intramuscular coordination