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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. What were among the factors listed that could cause injuries when performing squats
bouncing up - loose balance - and knees travel forwards
greater angle of pennation
principle of accomodation
multijoint exercises

2. Includes the consideration of force as the cause of motion
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.
valsalva maneuver
2
kinetics

3. It is critical for the prevention of injuries in plyometric sessions
how much and how effective the exercise is...
Plyometrics
lactic acid system
one progresses slowly

4. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
spotter
periodization
dumb bell curl
oxidative/ Aerobic system

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

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6. During fast movements ____________________ force production is possible than/as with slower movements.
multi-year approaches to training
absolute muscular strength
not for high level athletes
less

7. 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
Strength training can have a positive effect on bone mineral density (BMD)
elastic energy
3-5 mins
2

8. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
Speed training
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
energy intake - recruitment - and load
dumb bell curl

9. Mechanisms through which a warm-up helps to improve performance
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
redistribution of blood flow - muscle contractions - and metabolism of fuels.
hypertrophy

10. Total weight lifted divided by bodyweight
energy intake - recruitment - and load
Speed training
relative muscular strength
principle of reversibility

11. Free weights require the user to
fast twitch muscle fibers
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
48-72

12. Quality of the work done
Myoplasticity
decrease
stretching during warm-up
intensity

13. Can provide fuel for two to three minutes of exercise
energy intake - recruitment - and load
oxidative/ Aerobic system
lactic acid system
3-9

14. When performing a squat - depth of the squat will determine
increase
48-72
Wolff's Law
how much and how effective the exercise is...

15. Goal of plyometrics
glucose breakdown
perform exercises as quickly as possible
2
volume

16. If training load enough to maintain your fitness level but not enough to improve it
volume
bone mineral density
retraining
Free weights

17. If you perform the same workouts day after day this will eventually lead to losing fitness
Free weights
varied
rinciple of accommodation
30-60 secs

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

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19. Includes the consideration of force as the cause of motion
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.
how much and how effective the exercise is...
kinetics
box/bench squat

20. Exercises that train the ability to run fast over short distances
Speed training
Explosive strength
Strength training can have a positive effect on bone mineral density (BMD)
30-60 secs

21. When performing a squat - depth of the squat will determine
how much and how effective the exercise is...
rinciple of accommodation
allow for little excersice variety and allow movement in only a single plane of motion
atrophy

22. When training for strength - How many repetitions should be performed for each exercise set
multijoint exercises
Plyometrics
injury prevention
3-9

23. Athlete should be at his or her peak
kinetics
competition phase
multi-year approaches to training
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.

24. The factors that contribute to increasing one's muscular strength
stretching during warm-up
I-RM test
muscular cross sectional area and intramuscular coordination
transitional phase

25. When training for hypertrophy - you should only get how much rest between each set?
periodization
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.
lactic acid
30-60 secs

26. Increase in the cross-sectional area of existing muscle fibers; it does not refer to the laying down of new muscle fibers
phosphagen system
dumb bell curl
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.
hypertrophy

27. 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
cardiac
energy systems - muscle groups - joint motion - velocity - and training status
arched back posture

28. If training is enough to cause an adaptation
less
stimulation
Explosive strength
volume or intensity

29. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
principle of accomodation
3-5
bone mineral density
30-60 secs

30. The squat is considered a closed kinetic chain
foot meets resistance
Speed training
isometrically
verly specialized too early in their careers

31. Strength ratios between opposing muscle groups.
lactic acid system
dumb bell curl
Muscle balance
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.

32. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
prestretching
energy intake - recruitment - and load
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
3

33. Muscle makes up the walls of blood vessels and organs
super compensation
3
smooth
kinetics

34. As one gets closer to the competitive season intensity will
lifting posture
bone mineral density
increase
stimulation

35. Two parts to the warm up
general and specific
increase
Plyometrics
skeletal

36. The regular increase in training that is required for improving performance is accomplished by changing
super compensation
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
volume or intensity

37. Ability to maintain speed over time
speed endurance
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
atrophy
stretch reflex and elastic energy.

38. Potential to alter gene expression
Myoplasticity
2
3-5
foot meets resistance

39. Quality of the work done
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
intensity
absolute muscular strength
8-12

40. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
shorten
Plyometrics
8-12
special prep phase

41. Allows one a chance to recover from the previous phases of training
allow for little excersice variety and allow movement in only a single plane of motion
verly specialized too early in their careers
slow twitch muscle fibers
transitional phase

42. Are able to generate more force than muscles with less angle
intensity
greater angle of pennation
12
increase

43. When training for endurance - How many repetitions should be done for each set of an exercise
principle of accomodation
eccentric contractions
energy systems - muscle groups - joint motion - velocity - and training status
12

44. Muscle makes up the heart
cardiac
3-5 mins
periodization
box/bench squat

45. Recommended hours of rest between plyometric sessions
bouncing up - loose balance - and knees travel forwards
valsalva maneuver
48-72
12

46. Mechanisms through which a warm-up helps to improve performance
principle of reversibility
redistribution of blood flow - muscle contractions - and metabolism of fuels.
Myoplasticity
increase

47. When training for endurance you should do How many sets of each exercise?
hyperplasia
stretch reflex and elastic energy.
3
slow twitch muscle fibers

48. Helps prevent injury because - as temperature increases - so does the
12
hypertrophy
principle of individualization
working of the muscle and joint

49. Occur when the muscle shortens
concentric contractions
Speed training
fast twitch muscle fibers
multi-year approaches to training

50. Exercises that allow a muscle to reach max strength in as short a time as possible
Plyometrics
retraining
stretching during warm-up
multijoint exercises