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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. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
retraining
bouncing up - loose balance - and knees travel forwards
shorten
competition phase
2. Machines (unlike free weights)
oxidative/ Aerobic system
transitional phase
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.
spotter
3. Exercise enhances your ability to generate and tolerate large levels of
principle of individualization
lactic acid
one progresses slowly
stretch reflex and elastic energy.
4. If training is enough to cause an adaptation
stimulation
principle of accomodation
hypertrophy
principle of reversibility
5. 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
isometrically
cardiac
trauma or long-term overuse injuries
phosphagen system
6. Two parts to the warm up
general and specific
lactic acid
preventing injury and maximum performance
shorten
7. When training for hypertrophy you should perform How many sets of each exercise
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
slow twitch muscle fibers
3-5
dumb bell curl
8. If training is enough to cause an adaptation
over face/head and squat
Strength training can have a positive effect on bone mineral density (BMD)
cardiac
stimulation
9. First step in designing a long-term program for an individual
determine deficiency
preventing injury and maximum performance
multi-lateral development
fast twitch muscle fibers
10. Generally - What is the correct order in which exercises should be performed
48-72
principle of accomodation
2
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
11. Exercise enhances the quantity and activation of the enzymes that control the anaerobic phase of
3-5 mins
intensity
glucose breakdown
Free weights
12. What were among the factors listed that could cause injuries when performing squats
hypertrophy
over face/head and squat
hyperplasia
bouncing up - loose balance - and knees travel forwards
13. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
special prep phase
principle of accomodation
12
verly specialized too early in their careers
14. When training for strength - How many repetitions should be performed for each exercise set
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
extra repetitions
3-9
transitional phase
15. Spotting is especially important with the following types of exercises
over face/head and squat
varied
determine deficiency
3
16. Increasing the number of existing muscle fibers
oxidative/ Aerobic system
hyperplasia
special prep phase
volume or intensity
17. Ability to maintain speed over time
speed endurance
transitional phase
retraining
lifting posture
18. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
3-5 mins
overload principle
less
intense exercise
19. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
hypertrophy
hypertrophy
intense exercise
stretch reflex and elastic energy.
20. The concepts which improve the odds of getting what you want from a strength training program
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21. Quantity of work one performs
transitional phase
volume
multi-lateral development
how much and how effective the exercise is...
22. Developed in activities like lifting weights - jumping - sprinting - and throwing
fast twitch muscle fibers
redistribution of blood flow - muscle contractions - and metabolism of fuels.
varied
12
23. The primary purpose of spotting
volume
retraining
fast twitch muscle fibers
injury prevention
24. Exercises that allow a muscle to reach max strength in as short a time as possible
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
2
Plyometrics
lactic acid
25. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
3-9
changed
Plyometrics
rinciple of accommodation
26. Quality of the work done
dumb bell curl
fast twitch muscle fibers
intensity
slow twitch muscle fibers
27. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
energy intake - recruitment - and load
prestretching
intensity
intense exercise
28. When training for strength - How many repetitions should be performed for each exercise set
general and specific
3-9
speed endurance
changed
29. Athlete should be at his or her peak
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
arched back posture
competition phase
muscular cross sectional area and intramuscular coordination
30. Exercises that allow a muscle to reach max strength in as short a time as possible
principle of reversibility
Plyometrics
oxidative/ Aerobic system
Wolff's Law
31. Exercise enhances your ability to generate and tolerate large levels of
Muscle balance
stretch reflex and elastic energy.
lactic acid
Myoplasticity
32. 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
redistribution of blood flow - muscle contractions - and metabolism of fuels.
30-60 secs
Strength training can have a positive effect on bone mineral density (BMD)
phosphagen system
33. When training for endurance - How many repetitions should be done for each set of an exercise
cardiac
12
volume
stretch reflex and elastic energy.
34. One disadvantage of free weights
30-60 secs
spotter
volume
special prep phase
35. Spotting is especially important with the following types of exercises
over face/head and squat
3-5
oxidative/ Aerobic system
I-RM test
36. A disadvantage of training with machine weights
allow for little excersice variety and allow movement in only a single plane of motion
general and specific
spotter
atrophy
37. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
competition phase
working of the muscle and joint
periodization
energy intake - recruitment - and load
38. Goal of plyometrics
muscular cross sectional area and intramuscular coordination
perform exercises as quickly as possible
fast twitch muscle fibers
dumb bell curl
39. The warm up prepares the body for action. It is important for
spotter
preventing injury and maximum performance
30-60 secs
Speed training
40. Which squat variation(s) is/are designed to increase your explosiveness in the squat
Free weights
stretching during warm-up
hyperplasia
box/bench squat
41. First step in designing a long-term program for an individual
3-9
determine deficiency
stretching during warm-up
special prep phase
42. If training load enough to maintain your fitness level but not enough to improve it
glucose breakdown
decrease
determine deficiency
retraining
43. Exercise selection For high-level athletes must be more
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
varied
Speed training
3-5
44. Fuel around six to ten seconds of exercise
phosphagen system
lifting posture
trauma or long-term overuse injuries
super compensation
45. What were among the factors listed that could cause injuries when performing squats
kinetics
isometrically
rinciple of accommodation
bouncing up - loose balance - and knees travel forwards
46. Spotting is also used to help the lifter perform
box/bench squat
extra repetitions
2
cardiac
47. The squat is considered a closed kinetic chain
3-9
not for high level athletes
volume or intensity
foot meets resistance
48. Training must be increased regularly for performance to improve.
principle of reversibility
principle of accomodation
increase
Explosive strength
49. What were the technique errors that the book said to watch out for when performing the squat
multijoint exercises
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
stretch reflex and elastic energy.
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
50. A maximum amount of force being exerted throughout the entire range of motion
fast twitch muscle fibers
hypertrophy
transitional phase
dumb bell curl