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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. Developed in activities like lifting weights - jumping - sprinting - and throwing
multijoint exercises
periodization
verly specialized too early in their careers
fast twitch muscle fibers

2. The shrinking of muscles from disuse
perform exercises as quickly as possible
stimulation
atrophy
dumb bell curl

3. Designed to take the fitness that was developed in the first phase of training and apply it directly to the sport
special prep phase
Explosive strength
lactic acid system
injury prevention

4. Developed in activities like lifting weights - jumping - sprinting - and throwing
prestretching
2
retraining
fast twitch muscle fibers

5. Designed to build a movement and fitness base
general prep phase
3-5
principle of accomodation
Plyometrics

6. A maximum amount of force being exerted throughout the entire range of motion
concentric contractions
dumb bell curl
eccentric contractions
volume or intensity

7. Increasing the number of existing muscle fibers
multi-year approaches to training
8-12
hyperplasia
arched back posture

8. Periodization limitation
48-72
not for high level athletes
intense exercise
3-9

9. Training must be increased regularly for performance to improve.
increase
Speed training
principle of accomodation
3

10. Quality of the work done
Strength training can have a positive effect on bone mineral density (BMD)
intense exercise
intensity
principle of accomodation

11. Principle of specificity for athletes requires that you keep what factors in mind
3
special prep phase
energy systems - muscle groups - joint motion - velocity - and training status
kinetics

12. Developed in activities like walking - jogging - swimming - and standing
I-RM test
slow twitch muscle fibers
energy intake - recruitment - and load
bone mineral density

13. States that everyone is different and will react to an exercise stimulus differently.
intense exercise
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
principle of reversibility
principle of individualization

14. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
changed
kinetics
muscular cross sectional area and intramuscular coordination
shorten

15. Designed to take the fitness that was developed in the first phase of training and apply it directly to the sport
special prep phase
oxidative/ Aerobic system
spotter
intensity and length

16. Total weight lifted divided by bodyweight
volume
Explosive strength
relative muscular strength
intensity

17. Two parts to the warm up
8-12
eccentric contractions
increase
general and specific

18. The purpose of cool-down
30-60 secs
multi-lateral development
stretching during warm-up
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest

19. Exercises that allow a muscle to reach max strength in as short a time as possible
how much and how effective the exercise is...
Plyometrics
3
varied

20. Such as squats - leg presses - lunges and presses have to be used to have an effect on bone mineral density
preventing injury and maximum performance
atrophy
multijoint exercises
3

21. Generally - What is the correct order in which exercises should be performed
kinetics
redistribution of blood flow - muscle contractions - and metabolism of fuels.
3
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps

22. Muscle makes up the walls of blood vessels and organs
transitional phase
12
redistribution of blood flow - muscle contractions - and metabolism of fuels.
smooth

23. Exercises that allow a muscle to reach max strength in as short a time as possible
3
Plyometrics
2
Myoplasticity

24. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
atrophy
volume or intensity
changed
valsalva maneuver

25. Allows one a chance to recover from the previous phases of training
3-5
2
transitional phase
principle of individualization

26. Mechanisms through which a warm-up helps to improve performance
intensity
redistribution of blood flow - muscle contractions - and metabolism of fuels.
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.
rinciple of accommodation

27. 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.
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.
changed
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

28. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
lactic acid
verly specialized too early in their careers
transitional phase
principle of accomodation

29. Quantity of work one performs
lifting posture
3-5 mins
volume
48-72

30. 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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31. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
muscular cross sectional area and intramuscular coordination
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
working of the muscle and joint
shorten

32. If training load enough to maintain your fitness level but not enough to improve it
lifting posture
stretch reflex and elastic energy.
retraining
preventing injury and maximum performance

33. Can provide fuel for two to three minutes of 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.
lactic acid system
concentric contractions
3-5

34. Ability to maintain speed over time
speed endurance
verly specialized too early in their careers
prestretching
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

35. The squat is considered a closed kinetic chain
foot meets resistance
12
energy intake - recruitment - and load
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

36. Exercises that train the ability to run fast over short distances
Muscle balance
Speed training
special prep phase
injury prevention

37. 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
how much and how effective the exercise is...
isometrically
extra repetitions

38. Such as squats - leg presses - lunges and presses have to be used to have an effect on bone mineral density
multijoint exercises
injury prevention
working of the muscle and joint
determine deficiency

39. Plyometrics training takes advantage of two physiological features in the human body
principle of individualization
lactic acid system
stretch reflex and elastic energy.
valsalva maneuver

40. Thought to be built up and stored when a muscle is stretched quickly
relative muscular strength
arched back posture
preventing injury and maximum performance
elastic energy

41. Thought to be built up and stored when a muscle is stretched quickly
stretch reflex and elastic energy.
elastic energy
principle of reversibility
bouncing up - loose balance - and knees travel forwards

42. Which squat variation(s) is/are designed to increase your explosiveness in the squat
box/bench squat
Muscle balance
Free weights
how much and how effective the exercise is...

43. When a muscle contracts it does not change length
30-60 secs
over face/head and squat
speed endurance
isometrically

44. Spotting is especially important with the following types of exercises
over face/head and squat
Myoplasticity
changed
spotter

45. Strength ratios between opposing muscle groups.
Strength training can have a positive effect on bone mineral density (BMD)
competition phase
Muscle balance
spotter

46. 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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47. Used when exercise remains at a steady - low intensity
oxidative/ Aerobic system
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.
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
satellite

48. It is critical for the prevention of injuries in plyometric sessions
one progresses slowly
Muscle balance
elastic energy
intense exercise

49. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
shorten
volume
prestretching
trauma or long-term overuse injuries

50. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
multijoint exercises
trauma or long-term overuse injuries
box/bench squat
energy intake - recruitment - and load