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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. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
Free weights
allow for little excersice variety and allow movement in only a single plane of motion
relative muscular strength
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

2. The regular increase in training that is required for improving performance is accomplished by changing
volume or intensity
one progresses slowly
foot meets resistance
Speed training

3. Muscle is under voluntary control and is responsible for movement of the body
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.
30-60 secs
skeletal
changed

4. Used when exercise remains at a steady - low intensity
Strength training can have a positive effect on bone mineral density (BMD)
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
kinetics
oxidative/ Aerobic system

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
trauma or long-term overuse injuries
less
one progresses slowly
greater angle of pennation

6. Two parts to the warm up
12
general and specific
multi-lateral development
general prep phase

7. Athlete should be at his or her peak
competition phase
elastic energy
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
hyperplasia

8. Developed in activities like lifting weights - jumping - sprinting - and throwing
2
spotter
fast twitch muscle fibers
cardiac

9. Participants in weight lifting and powerlifting frequently need to hold their breath while performing repetitions on order to maintain proper
principle of accomodation
injury prevention
smooth
lifting posture

10. If training load enough to maintain your fitness level but not enough to improve it
changed
Strength training can have a positive effect on bone mineral density (BMD)
increase
retraining

11. Foundation of most periodization models
I-RM test
transitional phase
Speed training
super compensation

12. The warm up prepares the body for action. It is important for
preventing injury and maximum performance
3-5 mins
box/bench squat
3-5

13. If the training magnitude is too low then detraining will occur
overload principle
verly specialized too early in their careers
principle of individualization
Explosive strength

14. When training for hypertrophy - How many repetitions should be done of each set of an exercise
volume
hypertrophy
multi-year approaches to training
8-12

15. When a muscle contracts it does not change length
isometrically
Free weights
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
phosphagen system

16. The purpose of cool-down
lifting posture
volume or intensity
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
box/bench squat

17. Designed to build a movement and fitness base
3-5
spotter
general prep 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.

18. The warm up prepares the body for action. It is important for
preventing injury and maximum performance
glucose breakdown
competition phase
stretching during warm-up

19. The energy system that will primarily fuel your exercise will depend on
stretching during warm-up
intensity and length
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.
intense exercise

20. If you perform the same workouts day after day this will eventually lead to losing fitness
rinciple of accommodation
Myoplasticity
prestretching
cardiac

21. Training needs to be constantly evaluated so that it remains stimulating. Failure to do so can cause you to regress rather than progress
principle of reversibility
perform exercises as quickly as possible
slow twitch muscle fibers
increase

22. Exercises that allow a muscle to reach max strength in as short a time as possible
Plyometrics
increase
principle of accomodation
stretch reflex and elastic energy.

23. If the training magnitude is too low then detraining will occur
muscular cross sectional area and intramuscular coordination
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
overload principle
dumb bell curl

24. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
redistribution of blood flow - muscle contractions - and metabolism of fuels.
periodization
3-9
Plyometrics

25. Thought to be built up and stored when a muscle is stretched quickly
12
how much and how effective the exercise is...
prestretching
elastic energy

26. 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
stretching during warm-up
Muscle balance
phosphagen system

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

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28. Potential to alter gene expression
overload principle
Myoplasticity
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
volume or intensity

29. Training must be increased regularly for performance to improve.
principle of accomodation
general prep phase
48-72
3-5 mins

30. Potential to alter gene expression
arched back posture
Myoplasticity
verly specialized too early in their careers
dumb bell curl

31. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
12
satellite
not for high level athletes
special prep phase

32. Posture used When lifting an object from the ground - lifting it overhead - or squatting with it a/an
stretching during warm-up
multijoint exercises
arched back posture
special prep phase

33. Increasing the number of existing muscle fibers
bone mineral density
increase
hyperplasia
super compensation

34. Helps prevent injury because - as temperature increases - so does the
Myoplasticity
energy intake - recruitment - and load
working of the muscle and joint
trauma or long-term overuse injuries

35. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
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.
3-5
Wolff's Law
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps

36. Strength ratios between opposing muscle groups.
kinetics
less
Muscle balance
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

37. Goal of plyometrics
how much and how effective the exercise is...
shorten
perform exercises as quickly as possible
intensity

38. It is critical for the prevention of injuries in plyometric sessions
perform exercises as quickly as possible
3
one progresses slowly
eccentric contractions

39. Trength one can develop in a movement regardless of body weight
absolute muscular strength
less
lifting posture
multi-year approaches to training

40. Periodization limitation
not for high level athletes
redistribution of blood flow - muscle contractions - and metabolism of fuels.
speed endurance
cardiac

41. Quality of the work done
intensity
3-5
3-5 mins
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.

42. 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
Plyometrics
30-60 secs
slow twitch muscle fibers
Strength training can have a positive effect on bone mineral density (BMD)

43. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
valsalva maneuver
3-5
overload principle
prestretching

44. Designed to build a movement and fitness base
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.
oxidative/ Aerobic system
general prep phase
kinetics

45. First step in designing a long-term program for an individual
3-9
determine deficiency
retraining
changed

46. During fast movements ____________________ force production is possible than/as with slower movements.
determine deficiency
redistribution of blood flow - muscle contractions - and metabolism of fuels.
multijoint exercises
less

47. Such as squats - leg presses - lunges and presses have to be used to have an effect on bone mineral density
multijoint exercises
Myoplasticity
decrease
speed endurance

48. Exercise selection For high-level athletes must be more
not for high level athletes
varied
30-60 secs
intensity

49. Ability to maintain speed over time
speed endurance
fast twitch muscle fibers
bouncing up - loose balance - and knees travel forwards
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.

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

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