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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. During fast movements ____________________ force production is possible than/as with slower movements.
less
oxidative/ Aerobic system
glucose breakdown
Plyometrics

2. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
perform exercises as quickly as possible
changed
how much and how effective the exercise is...
arched back posture

3. Goal of plyometrics
3-9
perform exercises as quickly as possible
not for high level athletes
competition phase

4. A disadvantage of training with machine weights
allow for little excersice variety and allow movement in only a single plane of motion
how much and how effective the exercise is...
3-5 mins
shorten

5. Helps prevent injury because - as temperature increases - so does the
transitional phase
working of the muscle and joint
speed endurance
muscular cross sectional area and intramuscular coordination

6. Developed in activities like walking - jogging - swimming - and standing
verly specialized too early in their careers
kinetics
general and specific
slow twitch muscle fibers

7. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
intensity
Free weights
relative muscular strength
3-5

8. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
principle of reversibility
verly specialized too early in their careers
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.
special prep phase

9. Allows one a chance to recover from the previous phases of training
30-60 secs
Plyometrics
muscular cross sectional area and intramuscular coordination
transitional phase

10. If the training magnitude is too low then detraining will occur
lactic acid
12
overload principle
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.

11. Machines (unlike free weights)
multi-year approaches to training
special prep phase
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.
fast twitch muscle fibers

12. It is critical for the prevention of injuries in plyometric sessions
cardiac
3
one progresses slowly
I-RM test

13. Training must be increased regularly for performance to improve.
box/bench squat
3-9
principle of accomodation
smooth

14. Exercises that allow a muscle to reach max strength in as short a time as possible
kinetics
Plyometrics
principle of accomodation
less

15. Free weights require the user to
3-9
periodization
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
less

16. What were among the factors listed that could cause injuries when performing squats
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
Muscle balance
3-5
bouncing up - loose balance - and knees travel forwards

17. Two parts to the warm up
general and specific
allow for little excersice variety and allow movement in only a single plane of motion
3-5
bouncing up - loose balance - and knees travel forwards

18. When training for endurance you should do How many sets of each exercise?
eccentric contractions
valsalva maneuver
lactic acid
3

19. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
varied
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.
satellite
stimulation

20. Ability to apply a maximum force in a minimal time
Explosive strength
redistribution of blood flow - muscle contractions - and metabolism of fuels.
periodization
bone mineral density

21. When training for endurance - How many repetitions should be done for each set of an exercise
12
fast twitch muscle fibers
elastic energy
8-12

22. When training for strength - you may take how much rest between each set of an exercise
fast twitch muscle fibers
dumb bell curl
3-5 mins
greater angle of pennation

23. It is critical for the prevention of injuries in plyometric sessions
not for high level athletes
one progresses slowly
slow twitch muscle fibers
stimulation

24. Start out using very general approaches to fitness
decrease
multi-year approaches to training
general and specific
smooth

25. A maximum amount of force being exerted throughout the entire range of motion
intensity
energy intake - recruitment - and load
dumb bell curl
stimulation

26. Trength one can develop in a movement regardless of body weight
absolute muscular strength
foot meets resistance
volume
oxidative/ Aerobic system

27. Posture used When lifting an object from the ground - lifting it overhead - or squatting with it a/an
intensity
transitional phase
arched back posture
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

28. Helps prevent injury because - as temperature increases - so does the
volume or intensity
working of the muscle and joint
2
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest

29. Occur when the muscle lengthens
multi-year approaches to training
eccentric contractions
lifting posture
allow for little excersice variety and allow movement in only a single plane of motion

30. The purpose of cool-down
isometrically
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.
general and specific
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest

31. A maximum amount of force being exerted throughout the entire range of motion
glucose breakdown
3-5 mins
dumb bell curl
super compensation

32. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
intense exercise
eccentric contractions
over face/head and squat
Explosive strength

33. Muscle makes up the heart
cardiac
absolute muscular strength
smooth
fast twitch muscle fibers

34. Generally - What is the correct order in which exercises should be performed
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
varied
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.
lifting posture

35. What were among the factors listed that could cause injuries when performing squats
bouncing up - loose balance - and knees travel forwards
lactic acid system
I-RM test
preventing injury and maximum performance

36. Occur when the muscle shortens
isometrically
general prep phase
Plyometrics
concentric contractions

37. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
stretch reflex and elastic energy.
2
prestretching
periodization

38. Free weights require the user to
varied
volume or intensity
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
box/bench squat

39. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
3-5
relative muscular strength
dumb bell curl
competition phase

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

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41. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
multi-year approaches to training
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.
shorten
spotter

42. When training for strength - How many repetitions should be performed for each exercise set
energy systems - muscle groups - joint motion - velocity - and training status
determine deficiency
trauma or long-term overuse injuries
3-9

43. The shrinking of muscles from disuse
redistribution of blood flow - muscle contractions - and metabolism of fuels.
box/bench squat
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.
atrophy

44. 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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45. Used when exercise remains at a steady - low intensity
allow for little excersice variety and allow movement in only a single plane of motion
greater angle of pennation
glucose breakdown
oxidative/ Aerobic system

46. Thought to be built up and stored when a muscle is stretched quickly
super compensation
2
cardiac
elastic energy

47. The energy system that will primarily fuel your exercise will depend on
stimulation
3-5
transitional phase
intensity and length

48. Principle of specificity for athletes requires that you keep what factors in mind
determine deficiency
general and specific
not for high level athletes
energy systems - muscle groups - joint motion - velocity - and training status

49. Strength ratios between opposing muscle groups.
valsalva maneuver
Muscle balance
injury prevention
special prep phase

50. Spotting is also used to help the lifter perform
3-5
stimulation
extra repetitions
stretching during warm-up