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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.
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. A disadvantage of training with machine weights
decrease
principle of reversibility
verly specialized too early in their careers
allow for little excersice variety and allow movement in only a single plane of motion

2. Exercise enhances the quantity and activation of the enzymes that control the anaerobic phase of
muscular cross sectional area and intramuscular coordination
glucose breakdown
3-5
volume or intensity

3. Spotting is especially important with the following types of exercises
over face/head and squat
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.
preventing injury and maximum performance
2

4. What were among the factors listed that could cause injuries when performing squats
greater angle of pennation
Myoplasticity
bouncing up - loose balance - and knees travel forwards
changed

5. Start out using very general approaches to fitness
multi-year approaches to training
intense exercise
3
transitional phase

6. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
shorten
3-9
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
lifting posture

7. First step in designing a long-term program for an individual
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.
determine deficiency
allow for little excersice variety and allow movement in only a single plane of motion
general and specific

8. Participants in weight lifting and powerlifting frequently need to hold their breath while performing repetitions on order to maintain proper
varied
lifting posture
extra repetitions
Wolff's Law

9. Posture used When lifting an object from the ground - lifting it overhead - or squatting with it a/an
smooth
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.
arched back posture
2

10. When training for strength - How many repetitions should be performed for each exercise set
transitional phase
3-9
principle of individualization
8-12

11. Can actually decrease performance on strength and power activities
phosphagen system
kinetics
general prep phase
stretching during warm-up

12. States that everyone is different and will react to an exercise stimulus differently.
box/bench squat
principle of individualization
smooth
general and specific

13. The regular increase in training that is required for improving performance is accomplished by changing
volume or intensity
spotter
12
30-60 secs

14. When training for strength - How many repetitions should be performed for each exercise set
elastic energy
Explosive strength
3-9
decrease

15. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
energy systems - muscle groups - joint motion - velocity - and training status
increase
energy intake - recruitment - and load
lactic acid system

16. If training is enough to cause an adaptation
Wolff's Law
Myoplasticity
stimulation
principle of individualization

17. Periodization limitation
not for high level athletes
8-12
concentric contractions
skeletal

18. Two parts to the warm up
oxidative/ Aerobic system
3-5 mins
general and specific
8-12

19. Generally - What is the correct order in which exercises should be performed
phosphagen system
volume or intensity
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
8-12

20. If you perform the same workouts day after day this will eventually lead to losing fitness
not for high level athletes
oxidative/ Aerobic system
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
rinciple of accommodation

21. Spotting is also used to help the lifter perform
3-5 mins
extra repetitions
energy systems - muscle groups - joint motion - velocity - and training status
hypertrophy

22. Ability to maintain speed over time
3
one progresses slowly
energy intake - recruitment - and load
speed endurance

23. Training must be increased regularly for performance to improve.
varied
principle of accomodation
trauma or long-term overuse injuries
general and specific

24. Are able to generate more force than muscles with less angle
prestretching
bouncing up - loose balance - and knees travel forwards
greater angle of pennation
varied

25. Potential to alter gene expression
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.
Myoplasticity
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.
rinciple of accommodation

26. Free weights require the user to
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
volume or intensity
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
principle of reversibility

27. Ability to apply a maximum force in a minimal time
Explosive strength
principle of accomodation
lactic acid system
Strength training can have a positive effect on bone mineral density (BMD)

28. Muscle makes up the walls of blood vessels and organs
smooth
foot meets resistance
periodization
2

29. What were among the factors listed that could cause injuries when performing squats
Speed training
volume
bouncing up - loose balance - and knees travel forwards
allow for little excersice variety and allow movement in only a single plane of motion

30. Which squat variation(s) is/are designed to increase your explosiveness in the squat
8-12
box/bench squat
kinetics
multijoint exercises

31. Strength ratios between opposing muscle groups.
hypertrophy
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.
Muscle balance
energy systems - muscle groups - joint motion - velocity - and training status

32. Athlete should be at his or her peak
allow for little excersice variety and allow movement in only a single plane of motion
valsalva maneuver
3
competition phase

33. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
intensity and length
rinciple of accommodation
atrophy
intense exercise

34. When training for endurance - How many repetitions should be done for each set of an exercise
determine deficiency
Explosive strength
48-72
12

35. Recommended hours of rest between plyometric sessions
prestretching
skeletal
intense exercise
48-72

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

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37. 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
super compensation
dumb bell curl
trauma or long-term overuse injuries
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

38. The primary purpose of spotting
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
competition phase
injury prevention

39. During fast movements ____________________ force production is possible than/as with slower movements.
lifting posture
kinetics
less
3-9

40. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
volume or intensity
intensity and length
Wolff's Law
prestretching

41. Bone adapts to mechanical stress or loading by increasing mineralization in a particular region of the bone to increase the strength of the bone to withstand the stress.

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42. Recommended plyometric sessions per week
over face/head and squat
dumb bell curl
2
less

43. Potential to alter gene expression
Myoplasticity
transitional phase
stimulation
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

44. Exercise enhances your ability to generate and tolerate large levels of
absolute muscular strength
hyperplasia
48-72
lactic acid

45. 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
Strength training can have a positive effect on bone mineral density (BMD)
3-9
valsalva maneuver
Speed training

46. Developed in activities like walking - jogging - swimming - and standing
slow twitch muscle fibers
multi-year approaches to training
extra repetitions
competition phase

47. What were the technique errors that the book said to watch out for when performing the squat
multi-lateral development
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
hypertrophy
hyperplasia

48. Occur when the muscle lengthens
48-72
working of the muscle and joint
eccentric contractions
oxidative/ Aerobic system

49. Quantity of work one performs
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
hyperplasia
Muscle balance
volume

50. Such as squats - leg presses - lunges and presses have to be used to have an effect on bone mineral density
multijoint exercises
isometrically
relative muscular strength
increase