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Test your basic knowledge |
Kinesiology Strength Training
Start Test
Study First
Subject
:
health-and-fitness
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. The shrinking of muscles from disuse
lactic acid
determine deficiency
smooth
atrophy
2. Increasing the number of existing muscle fibers
lifting posture
hyperplasia
extra repetitions
dumb bell curl
3. The shrinking of muscles from disuse
satellite
lactic acid system
atrophy
absolute muscular strength
4. 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
satellite
valsalva maneuver
48-72
overload principle
5. Goal of plyometrics
perform exercises as quickly as possible
Wolff's Law
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
48-72
6. The squat is considered a closed kinetic chain
foot meets resistance
principle of accomodation
Speed training
Free weights
7. Are able to generate more force than muscles with less angle
satellite
greater angle of pennation
Strength training can have a positive effect on bone mineral density (BMD)
shorten
8. Spotting is also used to help the lifter perform
trauma or long-term overuse injuries
increase
extra repetitions
shorten
9. Occur when the muscle shortens
3-5
allow for little excersice variety and allow movement in only a single plane of motion
preventing injury and maximum performance
concentric contractions
10. Potential to alter gene expression
energy intake - recruitment - and load
injury prevention
Myoplasticity
bouncing up - loose balance - and knees travel forwards
11. What were the technique errors that the book said to watch out for when performing the squat
Wolff's Law
lactic acid system
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
intensity
12. As one gets closer to the competitive season intensity will
principle of individualization
increase
intensity and length
3-9
13. Developed in activities like lifting weights - jumping - sprinting - and throwing
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
intensity
fast twitch muscle fibers
14. When training for hypertrophy you should perform How many sets of each exercise
relative muscular strength
3-5
changed
8-12
15. Recommended hours of rest between plyometric sessions
48-72
competition phase
concentric contractions
decrease
16. It is critical for the prevention of injuries in plyometric sessions
30-60 secs
one progresses slowly
valsalva maneuver
spotter
17. When training for hypertrophy - you should only get how much rest between each set?
cardiac
30-60 secs
one progresses slowly
2
18. Participants in weight lifting and powerlifting frequently need to hold their breath while performing repetitions on order to maintain proper
lifting posture
hypertrophy
redistribution of blood flow - muscle contractions - and metabolism of fuels.
rinciple of accommodation
19. The factors that contribute to increasing one's muscular strength
2
working of the muscle and joint
concentric contractions
muscular cross sectional area and intramuscular coordination
20. Free weights require the user to
hypertrophy
3-5
redistribution of blood flow - muscle contractions - and metabolism of fuels.
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
21. The concepts which improve the odds of getting what you want from a strength training program
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22. The regular increase in training that is required for improving performance is accomplished by changing
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.
volume or intensity
smooth
bone mineral density
23. When training for strength - you may take how much rest between each set of an exercise
volume
3-5 mins
Plyometrics
concentric contractions
24. Recommended plyometric sessions per week
Free weights
less
2
3-5 mins
25. If you perform the same workouts day after day this will eventually lead to losing fitness
competition phase
lactic acid
rinciple of accommodation
kinetics
26. 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.
fast twitch muscle fibers
hypertrophy
concentric contractions
27. Increasing the number of existing muscle fibers
injury prevention
hyperplasia
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
3-5
28. Ability to apply a maximum force in a minimal time
lactic acid system
Explosive strength
special prep phase
stretching during warm-up
29. Carefully and methodically increasing the athlete's fitness over time seeks to insure that athletes do not become
lactic acid
transitional phase
verly specialized too early in their careers
elastic energy
30. Fuel around six to ten seconds of exercise
absolute muscular strength
speed endurance
shorten
phosphagen system
31. If you perform the same workouts day after day this will eventually lead to losing fitness
greater angle of pennation
working of the muscle and joint
allow for little excersice variety and allow movement in only a single plane of motion
rinciple of accommodation
32. Quality of the work done
less
fast twitch muscle fibers
hyperplasia
intensity
33. 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
30-60 secs
trauma or long-term overuse injuries
principle of reversibility
general and specific
34. Posture used When lifting an object from the ground - lifting it overhead - or squatting with it a/an
varied
bouncing up - loose balance - and knees travel forwards
arched back posture
hypertrophy
35. Dormant cells that - when stimulated - 'turn on' - re-enter the cell cycle - and then differentiate to form myofibrils
stretch reflex and elastic energy.
satellite
how much and how effective the exercise is...
allow for little excersice variety and allow movement in only a single plane of motion
36. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
Strength training can have a positive effect on bone mineral density (BMD)
general prep phase
shorten
slow twitch muscle fibers
37. Goal of plyometrics
slow twitch muscle fibers
perform exercises as quickly as possible
fast twitch muscle fibers
greater angle of pennation
38. What were the technique errors that the book said to watch out for when performing the squat
arched back posture
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
Plyometrics
stimulation
39. A disadvantage of training with machine weights
special prep phase
allow for little excersice variety and allow movement in only a single plane of motion
competition phase
absolute muscular strength
40. When training for endurance - How many repetitions should be done for each set of an exercise
varied
eccentric contractions
bone mineral density
12
41. When training for hypertrophy - How many repetitions should be done of each set of an exercise
8-12
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.
principle of accomodation
lactic acid system
42. The warm up prepares the body for action. It is important for
valsalva maneuver
working of the muscle and joint
preventing injury and maximum performance
intense exercise
43. Used when exercise remains at a steady - low intensity
prestretching
rinciple of accommodation
oxidative/ Aerobic system
3
44. Muscle makes up the walls of blood vessels and organs
volume
smooth
slow twitch muscle fibers
energy systems - muscle groups - joint motion - velocity - and training status
45. Foundation of most periodization models
speed endurance
isometrically
relative muscular strength
super compensation
46. Isn't developed in bench press - squat - and deadlift are fine conditioning exercises
multi-lateral development
principle of individualization
bone mineral density
smooth
47. Used when exercise remains at a steady - low intensity
oxidative/ Aerobic system
lactic acid
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
fast twitch muscle fibers
48. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
intense exercise
oxidative/ Aerobic system
box/bench squat
3-5
49. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
transitional phase
slow twitch muscle fibers
not for high level athletes
changed
50. First step in designing a long-term program for an individual
determine deficiency
absolute muscular strength
Explosive strength
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest