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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. If you perform the same workouts day after day this will eventually lead to losing fitness
determine deficiency
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
fast twitch muscle fibers
rinciple of accommodation
2. A maximum amount of force being exerted throughout the entire range of motion
dumb bell curl
rinciple of accommodation
Muscle balance
principle of reversibility
3. Generally - What is the correct order in which exercises should be performed
absolute muscular strength
bouncing up - loose balance - and knees travel forwards
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
12
4. When training for hypertrophy - you should only get how much rest between each set?
Muscle balance
foot meets resistance
30-60 secs
3-5
5. When performing a squat - depth of the squat will determine
how much and how effective the exercise is...
absolute muscular strength
30-60 secs
valsalva maneuver
6. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
cardiac
energy intake - recruitment - and load
principle of individualization
dumb bell curl
7. Strength ratios between opposing muscle groups.
over face/head and squat
elastic energy
Muscle balance
retraining
8. 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
foot meets resistance
multi-lateral development
3-5 mins
periodization
9. Allows one a chance to recover from the previous phases of training
muscular cross sectional area and intramuscular coordination
transitional phase
decrease
3-5
10. Goal of plyometrics
3
Plyometrics
verly specialized too early in their careers
perform exercises as quickly as possible
11. Exercises that train the ability to run fast over short distances
verly specialized too early in their careers
determine deficiency
Speed 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.
12. Developed in activities like walking - jogging - swimming - and standing
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.
slow twitch muscle fibers
stretch reflex and elastic energy.
3-9
13. During fast movements ____________________ force production is possible than/as with slower movements.
oxidative/ Aerobic system
less
stretch reflex and elastic energy.
over face/head and squat
14. Potential to alter gene expression
Explosive strength
Plyometrics
eccentric contractions
Myoplasticity
15. Foundation of most periodization models
injury prevention
super compensation
hyperplasia
rinciple of accommodation
16. Periodization limitation
periodization
how much and how effective the exercise is...
extra repetitions
not for high level athletes
17. Recommended plyometric sessions per week
volume or intensity
2
foot meets resistance
changed
18. The primary purpose of spotting
perform exercises as quickly as possible
injury prevention
competition phase
intense exercise
19. Ability to maintain speed over time
speed endurance
overload principle
glucose breakdown
retraining
20. Participants in weight lifting and powerlifting frequently need to hold their breath while performing repetitions on order to maintain proper
lifting posture
preventing injury and maximum performance
one progresses slowly
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
21. Free weights require the user to
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
energy systems - muscle groups - joint motion - velocity - and training status
I-RM test
allow for little excersice variety and allow movement in only a single plane of motion
22. Thought to be built up and stored when a muscle is stretched quickly
principle of individualization
elastic energy
principle of accomodation
spotter
23. Two parts to the warm up
Plyometrics
general and specific
bone mineral density
multi-lateral development
24. When training for strength - How many repetitions should be performed for each exercise set
spotter
Speed training
3-9
cardiac
25. Recommended hours of rest between plyometric sessions
48-72
isometrically
rinciple of accommodation
allow for little excersice variety and allow movement in only a single plane of motion
26. Quality of the work done
periodization
intensity
perform exercises as quickly as possible
Wolff's Law
27. Spotting is also used to help the lifter perform
eccentric contractions
multi-year approaches to training
extra repetitions
prestretching
28. Helps prevent injury because - as temperature increases - so does the
preventing injury and maximum performance
glucose breakdown
working of the muscle and joint
energy systems - muscle groups - joint motion - velocity - and training status
29. When training for hypertrophy - How many repetitions should be done of each set of an exercise
8-12
allow for little excersice variety and allow movement in only a single plane of motion
lifting posture
bouncing up - loose balance - and knees travel forwards
30. When training for hypertrophy - you should only get how much rest between each set?
kinetics
30-60 secs
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
intense exercise
31. Principle of specificity for athletes requires that you keep what factors in mind
retraining
allow for little excersice variety and allow movement in only a single plane of motion
energy systems - muscle groups - joint motion - velocity - and training status
not for high level athletes
32. Muscle makes up the walls of blood vessels and organs
smooth
periodization
extra repetitions
overload principle
33. Designed to build a movement and fitness base
lactic acid
general prep phase
increase
determine deficiency
34. The regular increase in training that is required for improving performance is accomplished by changing
volume or intensity
valsalva maneuver
muscular cross sectional area and intramuscular coordination
Free weights
35. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
phosphagen system
energy systems - muscle groups - joint motion - velocity - and training status
varied
periodization
36. When training for hypertrophy - How many repetitions should be done of each set of an exercise
multi-year approaches to training
principle of accomodation
rinciple of accommodation
8-12
37. Machines (unlike free weights)
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.
allow for little excersice variety and allow movement in only a single plane of motion
multi-year approaches to training
hypertrophy
38. What were the technique errors that the book said to watch out for when performing the squat
30-60 secs
general and specific
3-5
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
39. Ability to apply a maximum force in a minimal time
oxidative/ Aerobic system
dumb bell curl
Explosive strength
relative muscular strength
40. If training load enough to maintain your fitness level but not enough to improve it
retraining
perform exercises as quickly as possible
Free weights
determine deficiency
41. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
atrophy
3-5
multi-lateral development
42. Used when exercise remains at a steady - low intensity
oxidative/ Aerobic system
Myoplasticity
volume or intensity
decrease
43. Can provide fuel for two to three minutes of exercise
energy systems - muscle groups - joint motion - velocity - and training status
lactic acid system
3-9
stimulation
44. Machines (unlike free weights)
increase
12
3
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.
45. Muscle is under voluntary control and is responsible for movement of the body
bone mineral density
I-RM test
skeletal
hyperplasia
46. Mechanisms through which a warm-up helps to improve performance
fast twitch muscle fibers
absolute muscular strength
redistribution of blood flow - muscle contractions - and metabolism of fuels.
intensity
47. Exercises that allow a muscle to reach max strength in as short a time as possible
arched back posture
overload principle
Plyometrics
atrophy
48. Used when exercise remains at a steady - low intensity
oxidative/ Aerobic system
Free weights
preventing injury and maximum performance
30-60 secs
49. Designed to take the fitness that was developed in the first phase of training and apply it directly to the sport
special prep phase
periodization
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.
arched back posture
50. The shrinking of muscles from disuse
glucose breakdown
arched back posture
lactic acid
atrophy