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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. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
30-60 secs
fast twitch muscle fibers
prestretching
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

2. If you perform the same workouts day after day this will eventually lead to losing fitness
working of the muscle and joint
lifting posture
Muscle balance
rinciple of accommodation

3. 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
hyperplasia
Strength training can have a positive effect on bone mineral density (BMD)
oxidative/ Aerobic system
speed endurance

4. Training must be increased regularly for performance to improve.
general and specific
principle of accomodation
eccentric contractions
extra repetitions

5. Can actually decrease performance on strength and power activities
stretching during warm-up
principle of reversibility
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
8-12

6. The purpose of cool-down
intensity
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
Explosive strength
2

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

8. The factors that contribute to increasing one's muscular strength
isometrically
muscular cross sectional area and intramuscular coordination
cardiac
atrophy

9. Which squat variation(s) is/are designed to increase your explosiveness in the squat
isometrically
general and specific
kinetics
box/bench squat

10. As one gets closer to the competitive season volume will
Speed training
redistribution of blood flow - muscle contractions - and metabolism of fuels.
decrease
one progresses slowly

11. Periodization limitation
multijoint exercises
prestretching
I-RM test
not for high level athletes

12. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
3-5
arched back posture
multi-year approaches to training
increase

13. The warm up prepares the body for action. It is important for
preventing injury and maximum performance
changed
over face/head and squat
bone mineral density

14. When training for strength - you may take how much rest between each set of an exercise
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
eccentric contractions
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
3-5 mins

15. The better well-rounded an athlete is in terms of physical skills and in terms of fitness - the faster he or she will master new skills and the faster he or she will recover from the training process
stretch reflex and elastic energy.
multi-lateral development
bouncing up - loose balance - and knees travel forwards
oxidative/ Aerobic system

16. Strength and conditioning is thought to enhance the resting levels of anaerobic substances. This means that there is more fuel on hand for
transitional phase
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
intense exercise
periodization

17. Thought to be built up and stored when a muscle is stretched quickly
intensity and length
elastic energy
transitional phase
multijoint exercises

18. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
hypertrophy
verly specialized too early in their careers
transitional phase
shorten

19. Such as squats - leg presses - lunges and presses have to be used to have an effect on bone mineral density
Muscle balance
multijoint exercises
multi-lateral development
8-12

20. When training for hypertrophy - How many repetitions should be done of each set of an exercise
transitional phase
injury prevention
48-72
8-12

21. When training for strength - How many repetitions should be performed for each exercise set
lactic acid 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.
3-9
3-5 mins

22. Exercise enhances your ability to generate and tolerate large levels of
energy intake - recruitment - and load
preventing injury and maximum performance
2
lactic acid

23. What were the technique errors that the book said to watch out for when performing the squat
stretching during warm-up
Myoplasticity
decrease
loss of back set - not keeping feet flat on floor - hips move faster than shoulders

24. As one gets closer to the competitive season intensity will
prestretching
intensity and length
3-5 mins
increase

25. When training for hypertrophy - How many repetitions should be done of each set of an exercise
general prep phase
8-12
Explosive strength
greater angle of pennation

26. During fast movements ____________________ force production is possible than/as with slower movements.
less
stimulation
injury prevention
redistribution of blood flow - muscle contractions - and metabolism of fuels.

27. Generally - What is the correct order in which exercises should be performed
lifting posture
absolute muscular strength
overload principle
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps

28. It is critical for the prevention of injuries in plyometric sessions
one progresses slowly
hypertrophy
prestretching
changed

29. Free weights require the user to
volume or intensity
elastic energy
not for high level athletes
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes

30. When training for hypertrophy you should perform How many sets of each exercise
3-9
Wolff's Law
3-5
trauma or long-term overuse injuries

31. When training for hypertrophy - you should only get how much rest between each set?
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
2
30-60 secs
oxidative/ Aerobic system

32. Developed in activities like walking - jogging - swimming - and standing
stretch reflex and elastic energy.
slow twitch muscle fibers
Explosive strength
multi-lateral development

33. Machines (unlike free weights)
dumb bell curl
3-9
trauma or long-term overuse injuries
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.

34. Athlete should be at his or her peak
competition phase
foot meets resistance
stretch reflex and elastic energy.
fast twitch muscle fibers

35. Are able to generate more force than muscles with less angle
volume or intensity
determine deficiency
12
greater angle of pennation

36. Recommended plyometric sessions per week
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
eccentric contractions
over face/head and squat
2

37. Two parts to the warm up
general and specific
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.
foot meets resistance
I-RM test

38. A maximum amount of force being exerted throughout the entire range of motion
not for high level athletes
I-RM test
dumb bell curl
energy intake - recruitment - and load

39. If training is enough to cause an adaptation
intensity and length
stimulation
preventing injury and maximum performance
stretching during warm-up

40. Exercises that allow a muscle to reach max strength in as short a time as possible
Plyometrics
greater angle of pennation
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
absolute muscular strength

41. Strength ratios between opposing muscle groups.
energy systems - muscle groups - joint motion - velocity - and training status
general prep phase
energy systems - muscle groups - joint motion - velocity - and training status
Muscle balance

42. Strength ratios between opposing muscle groups.
rinciple of accommodation
Muscle balance
hypertrophy
spotter

43. First step in designing a long-term program for an individual
atrophy
muscular cross sectional area and intramuscular coordination
3
determine deficiency

44. Helps prevent injury because - as temperature increases - so does the
working of the muscle and joint
atrophy
Free weights
muscular cross sectional area and intramuscular coordination

45. Increasing the number of existing muscle fibers
phosphagen system
intense exercise
hyperplasia
energy systems - muscle groups - joint motion - velocity - and training status

46. Plyometrics training takes advantage of two physiological features in the human body
12
concentric contractions
bone mineral density
stretch reflex and elastic energy.

47. Can provide fuel for two to three minutes of exercise
intensity
lactic acid system
prestretching
Myoplasticity

48. The shrinking of muscles from disuse
2
energy intake - recruitment - and load
atrophy
decrease

49. The squat is considered a closed kinetic chain
volume or intensity
smooth
3-9
foot meets resistance

50. Fuel around six to ten seconds of exercise
concentric contractions
phosphagen system
Plyometrics
3-5