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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. When training for endurance you should do How many sets of each exercise?
8-12
3-5 mins
fast twitch muscle fibers
3

2. Which squat variation(s) is/are designed to increase your explosiveness in the squat
general prep phase
satellite
box/bench squat
rinciple of accommodation

3. Muscle makes up the heart
injury prevention
48-72
cardiac
Muscle balance

4. If the training magnitude is too low then detraining will occur
stretch reflex and elastic energy.
decrease
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
overload principle

5. When training for strength - How many repetitions should be performed for each exercise set
trauma or long-term overuse injuries
competition phase
3-9
30-60 secs

6. The squat is considered a closed kinetic chain
Plyometrics
foot meets resistance
trauma or long-term overuse injuries
retraining

7. 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
multi-year approaches to training
principle of reversibility
valsalva maneuver
over face/head and squat

8. The warm up prepares the body for action. It is important for
retraining
Myoplasticity
elastic energy
preventing injury and maximum performance

9. Start out using very general approaches to fitness
multi-year approaches to training
oxidative/ Aerobic system
perform exercises as quickly as possible
extra repetitions

10. One will frequently need to hold his or her breath during a/an
I-RM test
stretch reflex and elastic energy.
redistribution of blood flow - muscle contractions - and metabolism of fuels.
dumb bell curl

11. Machines (unlike free weights)
increase
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.
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.
eccentric contractions

12. The squat is considered a closed kinetic chain
one progresses slowly
foot meets resistance
multi-year approaches to training
smooth

13. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
3-5
hypertrophy
redistribution of blood flow - muscle contractions - and metabolism of fuels.
decrease

14. Goal of plyometrics
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.
perform exercises as quickly as possible
general prep phase
relative muscular strength

15. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
Free weights
12
2
special prep phase

16. Increase in the cross-sectional area of existing muscle fibers; it does not refer to the laying down of new muscle fibers
oxidative/ Aerobic system
retraining
hypertrophy
elastic energy

17. Attempt to make the training process more objectively measurable - thus more accurately planned and evaluated along the way to a more reliable peak
one progresses slowly
changed
periodization
principle of accomodation

18. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
prestretching
valsalva maneuver
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.
trauma or long-term overuse injuries

19. Such as squats - leg presses - lunges and presses have to be used to have an effect on bone mineral density
smooth
12
multijoint exercises
spotter

20. Free weights require the user to
principle of accomodation
stretch reflex and elastic energy.
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
competition phase

21. Exercises that train the ability to run fast over short distances
satellite
Speed training
8-12
satellite

22. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
glucose breakdown
energy systems - muscle groups - joint motion - velocity - and training status
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest
changed

23. 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
kinetics
increase
foot meets resistance
trauma or long-term overuse injuries

24. Foundation of most periodization models
super compensation
not for high level athletes
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
30-60 secs

25. 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
3-5 mins
allow for little excersice variety and allow movement in only a single plane of motion
competition phase

26. Exercises that train the ability to run fast over short distances
Speed training
muscular cross sectional area and intramuscular coordination
8-12
oxidative/ Aerobic system

27. 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
Explosive strength
lactic acid system
Strength training can have a positive effect on bone mineral density (BMD)
trauma or long-term overuse injuries

28. Allows one a chance to recover from the previous phases of training
slow twitch muscle fibers
transitional phase
stretching during warm-up
multijoint exercises

29. 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
8-12
not for high level athletes
trauma or long-term overuse injuries
lactic acid

30. If you perform the same workouts day after day this will eventually lead to losing fitness
transitional phase
stretching during warm-up
periodization
rinciple of accommodation

31. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
prestretching
Strength training can have a positive effect on bone mineral density (BMD)
varied
box/bench squat

32. Exercise selection For high-level athletes must be more
decrease
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.
greater angle of pennation

33. Exercises that allow a muscle to reach max strength in as short a time as possible
Plyometrics
multi-year approaches to training
redistribution of blood flow - muscle contractions - and metabolism of fuels.
cardiac

34. Ability to maintain speed over time
3-5
speed endurance
Muscle balance
kinetics

35. Recommended plyometric sessions per week
box/bench squat
2
lactic acid system
redistribution of blood flow - muscle contractions - and metabolism of fuels.

36. Occur when the muscle shortens
overload principle
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
concentric contractions
special prep phase

37. Occur when the muscle lengthens
oxidative/ Aerobic system
eccentric contractions
preventing injury and maximum performance
periodization

38. What were the technique errors that the book said to watch out for when performing the squat
foot meets resistance
less
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
lactic acid

39. Exercise enhances your ability to generate and tolerate large levels of
lactic acid
Speed training
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.

40. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
I-RM test
glucose breakdown
3-5
super compensation

41. When training for hypertrophy you should perform How many sets of each exercise
multi-lateral development
slow twitch muscle fibers
absolute muscular strength
3-5

42. Exercise enhances your ability to generate and tolerate large levels of
less
greater angle of pennation
lactic acid
Explosive strength

43. According to Brooks - Fahey - and White - the factors that influence a muscle's ability to undergo growth are
energy intake - recruitment - and load
I-RM test
eccentric contractions
allow for little excersice variety and allow movement in only a single plane of motion

44. Are able to generate more force than muscles with less angle
Muscle balance
isometrically
periodization
greater angle of pennation

45. Ability to maintain speed over time
energy systems - muscle groups - joint motion - velocity - and training status
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.
speed endurance
smooth

46. Recommended hours of rest between plyometric sessions
48-72
general prep phase
determine deficiency
extra repetitions

47. Can actually decrease performance on strength and power activities
determine deficiency
stretching during warm-up
energy systems - muscle groups - joint motion - velocity - and training status
skeletal

48. As one gets closer to the competitive season volume will
over face/head and squat
decrease
redistribution of blood flow - muscle contractions - and metabolism of fuels.
volume or intensity

49. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
3-5
one progresses slowly
changed
intense exercise

50. When a muscle contracts it does not change length
glucose breakdown
isometrically
perform exercises as quickly as possible
48-72