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Kinesiology Strength Training

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. Recommended plyometric sessions per week
working of the muscle and joint
kinetics
cardiac
2

2. Thought to be built up and stored when a muscle is stretched quickly
elastic energy
relative muscular strength
varied
stretching during warm-up

3. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
3-5 mins
prestretching
verly specialized too early in their careers
isometrically

4. The factors that contribute to increasing one's muscular strength
speed endurance
Free weights
muscular cross sectional area and intramuscular coordination
concentric contractions

5. Quality of the work done
bouncing up - loose balance - and knees travel forwards
redistribution of blood flow - muscle contractions - and metabolism of fuels.
Strength training can have a positive effect on bone mineral density (BMD)
intensity

6. 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.

7. Quantity of work one performs
Wolff's Law
3-9
volume
multi-lateral development

8. Posture used When lifting an object from the ground - lifting it overhead - or squatting with it a/an
extra repetitions
satellite
overload principle
arched back posture

9. What were the technique errors that the book said to watch out for when performing the squat
box/bench squat
redistribution of blood flow - muscle contractions - and metabolism of fuels.
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

10. Developed in activities like lifting weights - jumping - sprinting - and throwing
volume or intensity
fast twitch muscle fibers
determine deficiency
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. The concepts which improve the odds of getting what you want from a strength training program

12. Developed in activities like lifting weights - jumping - sprinting - and throwing
extra repetitions
shorten
phosphagen system
fast twitch muscle fibers

13. Increase in the cross-sectional area of existing muscle fibers; it does not refer to the laying down of new muscle fibers
muscular cross sectional area and intramuscular coordination
eccentric contractions
3-9
hypertrophy

14. Allows one a chance to recover from the previous phases of training
lactic acid
cardiac
arched back posture
transitional phase

15. Occur when the muscle shortens
concentric contractions
kinetics
8-12
principle of accomodation

16. The factors that contribute to increasing one's muscular strength
elastic energy
muscular cross sectional area and intramuscular coordination
energy systems - muscle groups - joint motion - velocity - and training status
multijoint exercises

17. Muscle is under voluntary control and is responsible for movement of the body
extra repetitions
volume
skeletal
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest

18. One will frequently need to hold his or her breath during a/an
I-RM test
satellite
extra repetitions
30-60 secs

19. Which squat variation(s) is/are designed to increase your explosiveness in the squat
bouncing up - loose balance - and knees travel forwards
Explosive strength
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
box/bench squat

20. Designed to build a movement and fitness base
general prep phase
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.
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
rinciple of accommodation

21. What were the technique errors that the book said to watch out for when performing the squat
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
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.
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
phosphagen system

22. When training for strength - How many repetitions should be performed for each exercise set
3-9
redistribution of blood flow - muscle contractions - and metabolism of fuels.
skeletal
isometrically

23. Exercises that train the ability to run fast over short distances
Speed training
elastic energy
glucose breakdown
Wolff's Law

24. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
satellite
working of the muscle and joint
lactic acid system
principle of reversibility

25. When training for strength - you may take how much rest between each set of an exercise
over face/head and squat
3-5 mins
eccentric contractions
one progresses slowly

26. First step in designing a long-term program for an individual
stretch reflex and elastic energy.
30-60 secs
principle of accomodation
determine deficiency

27. Recommended plyometric sessions per week
principle of accomodation
stimulation
general and specific
2

28. Potential to alter gene expression
Myoplasticity
elastic energy
trauma or long-term overuse injuries
hyperplasia

29. Total weight lifted divided by bodyweight
relative muscular strength
dumb bell curl
greater angle of pennation
increase

30. Plyometrics training takes advantage of two physiological features in the human body
principle of individualization
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
stretch reflex and elastic energy.
30-60 secs

31. As one gets closer to the competitive season volume will
atrophy
Strength training can have a positive effect on bone mineral density (BMD)
8-12
decrease

32. If training is enough to cause an adaptation
smooth
3-5
stretching during warm-up
stimulation

33. Exercises that train the ability to run fast over short distances
general prep phase
absolute muscular strength
Speed training
atrophy

34. Designed to build a movement and fitness base
lactic acid
elastic energy
volume
general prep phase

35. The shrinking of muscles from disuse
eccentric contractions
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
atrophy
rinciple of accommodation

36. Recommended hours of rest between plyometric sessions
principle of accomodation
Speed training
48-72
speed endurance

37. Increasing the number of existing muscle fibers
decrease
valsalva maneuver
special prep phase
hyperplasia

38. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
satellite
3-5
intense exercise
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

39. Quality of the work done
intensity
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
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

40. Can actually decrease performance on strength and power activities
satellite
stretching during warm-up
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
48-72

41. Mechanisms through which a warm-up helps to improve performance
redistribution of blood flow - muscle contractions - and metabolism of fuels.
kinetics
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
3-5

42. Exercise enhances the quantity and activation of the enzymes that control the anaerobic phase of
I-RM test
bone mineral density
glucose breakdown
48-72

43. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
bone mineral density
48-72
over face/head and squat
prestretching

44. Periodization limitation
lifting posture
not for high level athletes
arched back posture
satellite

45. Free weights require the user to
decrease
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
not for high level athletes
12

46. Athlete should be at his or her peak
Myoplasticity
Muscle balance
concentric contractions
competition phase

47. Trength one can develop in a movement regardless of body weight
decrease
3
absolute muscular strength
skeletal

48. Increasing the number of existing muscle fibers
48-72
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
hyperplasia
8-12

49. The squat is considered a closed kinetic chain
periodization
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
foot meets resistance
shorten

50. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
principle of accomodation
periodization
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
atrophy