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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. Potential to alter gene expression
lifting posture
elastic energy
Myoplasticity
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.

2. Developed in activities like walking - jogging - swimming - and standing
preventing injury and maximum performance
slow twitch muscle fibers
periodization
periodization

3. Increasing the number of existing muscle fibers
allow for little excersice variety and allow movement in only a single plane of motion
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.
competition phase
hyperplasia

4. Training must be increased regularly for performance to improve.
injury prevention
principle of accomodation
allow for little excersice variety and allow movement in only a single plane of motion
greater angle of pennation

5. If the training magnitude is too low then detraining will occur
general prep phase
30-60 secs
overload principle
kinetics

6. When training for hypertrophy - How many repetitions should be done of each set of an exercise
Free weights
general prep phase
8-12
general and specific

7. Training needs to be constantly evaluated so that it remains stimulating. Failure to do so can cause you to regress rather than progress
valsalva maneuver
bone mineral density
principle of reversibility
one progresses slowly

8. 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
trauma or long-term overuse injuries
48-72
changed
lactic acid

9. The regular increase in training that is required for improving performance is accomplished by changing
volume or intensity
intensity and length
varied
I-RM test

10. Spotting is also used to help the lifter perform
lactic acid system
extra repetitions
kinetics
competition phase

11. Due to the mechanical loading and stress that it places on muscles and bones. However - the exercises must be intense enough to cause the bones to adapt
Wolff's Law
Strength training can have a positive effect on bone mineral density (BMD)
3-9
lifting posture

12. One will frequently need to hold his or her breath during a/an
Free weights
atrophy
I-RM test
perform exercises as quickly as possible

13. The purpose of cool-down
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
redistribution of blood flow - muscle contractions - and metabolism of fuels.
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

14. When training for hypertrophy - you should only get how much rest between each set?
overload principle
30-60 secs
12
3

15. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
12
Free weights
spotter
satellite

16. Quantity of work one performs
perform exercises as quickly as possible
box/bench squat
volume
less

17. When training for hypertrophy you should perform How many sets of each exercise
speed endurance
3-5
verly specialized too early in their careers
box/bench squat

18. Occur when the muscle lengthens
stretching during warm-up
eccentric contractions
3-5
box/bench squat

19. 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
lifting posture
box/bench squat
hyperplasia

20. Developed in activities like lifting weights - jumping - sprinting - and throwing
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
dumb bell curl
fast twitch muscle fibers
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.

21. When training for strength - How many repetitions should be performed for each exercise set
3-9
cardiac
speed endurance
3-5

22. Are able to generate more force than muscles with less angle
rinciple of accommodation
greater angle of pennation
perform exercises as quickly as possible
spotter

23. Muscle makes up the walls of blood vessels and organs
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
Explosive strength
3-5
smooth

24. Machines (unlike free weights)
I-RM test
speed endurance
multi-lateral development
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.

25. Start out using very general approaches to fitness
multi-year approaches to 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.
increase
volume or intensity

26. The warm up prepares the body for action. It is important for
redistribution of blood flow - muscle contractions - and metabolism of fuels.
preventing injury and maximum performance
varied
multi-lateral development

27. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
fast twitch muscle fibers
changed
energy intake - recruitment - and load
intense exercise

28. What were the technique errors that the book said to watch out for when performing the squat
energy systems - muscle groups - joint motion - velocity - and training status
multi-year approaches to training
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
cardiac

29. Helps prevent injury because - as temperature increases - so does the
working of the muscle and joint
changed
competition phase
multijoint exercises

30. Which squat variation(s) is/are designed to increase your explosiveness in the squat
fast twitch muscle fibers
Muscle balance
determine deficiency
box/bench squat

31. As one gets closer to the competitive season volume will
varied
decrease
atrophy
Muscle balance

32. Helps prevent injury because - as temperature increases - so does the
satellite
8-12
working of the muscle and joint
principle of reversibility

33. The shrinking of muscles from disuse
competition phase
satellite
atrophy
determine deficiency

34. If the training magnitude is too low then detraining will occur
volume
overload principle
2
stimulation

35. Recommended hours of rest between plyometric sessions
phosphagen system
48-72
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.
special prep phase

36. When training for strength - you may take how much rest between each set of an exercise
relative muscular strength
3-5 mins
rinciple of accommodation
elastic energy

37. Start out using very general approaches to fitness
volume
general and specific
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.

38. Increase in the cross-sectional area of existing muscle fibers; it does not refer to the laying down of new muscle fibers
elastic energy
principle of accomodation
hypertrophy
spotter

39. Exercise enhances your ability to generate and tolerate large levels of
lactic acid
Explosive strength
phosphagen system
energy intake - recruitment - and load

40. Fuel around six to ten seconds of exercise
phosphagen system
speed endurance
Plyometrics
stimulation

41. Developed in activities like lifting weights - jumping - sprinting - and throwing
principle of reversibility
decrease
Muscle balance
fast twitch muscle fibers

42. Exercises that train the ability to run fast over short distances
Speed training
shorten
concentric contractions
oxidative/ Aerobic system

43. Total weight lifted divided by bodyweight
lactic acid system
relative muscular strength
concentric contractions
not for high level athletes

44. It is critical for the prevention of injuries in plyometric sessions
trauma or long-term overuse injuries
one progresses slowly
shorten
atrophy

45. During fast movements ____________________ force production is possible than/as with slower movements.
verly specialized too early in their careers
smooth
less
3

46. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
verly specialized too early in their careers
intensity
stretching during warm-up
hypertrophy

47. Athlete should be at his or her peak
Free weights
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
principle of reversibility
competition phase

48. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
isometrically
Muscle balance
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.
periodization

49. Quality of the work done
Free weights
2
competition phase
intensity

50. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
shorten
lactic acid
stretching during warm-up
Explosive strength