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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. What were the technique errors that the book said to watch out for when performing the squat
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
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.
Wolff's Law
over face/head and squat

2. When performing a squat - depth of the squat will determine
3
I-RM test
allow for little excersice variety and allow movement in only a single plane of motion
how much and how effective the exercise is...

3. Free weights require the user to
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.
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
bone mineral density
to prevent injuries by providing a transition stage between high-intensity exercise and complete rest

4. Total weight lifted divided by bodyweight
transitional phase
phosphagen system
speed endurance
relative muscular strength

5. Potential to alter gene expression
Explosive strength
intensity and length
Myoplasticity
hyperplasia

6. Can provide fuel for two to three minutes of exercise
3-9
kinetics
competition phase
lactic acid system

7. During fast movements ____________________ force production is possible than/as with slower movements.
intensity and length
less
volume
intensity and length

8. Developed in activities like lifting weights - jumping - sprinting - and throwing
stimulation
3-5
overload principle
fast twitch muscle fibers

9. A maximum amount of force being exerted throughout the entire range of motion
multijoint exercises
dumb bell curl
lactic acid
rinciple of accommodation

10. 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.

11. When a muscle contracts it does not change length
dumb bell curl
principle of individualization
isometrically
multi-year approaches to training

12. When training for strength - not counting warm-up sets - you should perform How many sets of each exercise
hypertrophy
3-5
intensity and length
preventing injury and maximum performance

13. The squat is considered a closed kinetic chain
smooth
increase
foot meets resistance
intensity and length

14. Thought to be built up and stored when a muscle is stretched quickly
relative muscular strength
decrease
elastic energy
lifting posture

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

16. Principle of specificity for athletes requires that you keep what factors in mind
preventing injury and maximum performance
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
energy systems - muscle groups - joint motion - velocity - and training status
speed endurance

17. Thought to be built up and stored when a muscle is stretched quickly
relative muscular strength
elastic energy
Strength training can have a positive effect on bone mineral density (BMD)
energy systems - muscle groups - joint motion - velocity - and training status

18. A disadvantage of training with machine weights
slow twitch muscle fibers
energy systems - muscle groups - joint motion - velocity - and training status
cardiac
allow for little excersice variety and allow movement in only a single plane of motion

19. When training for hypertrophy - How many repetitions should be done of each set of an exercise
8-12
verly specialized too early in their careers
decrease
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.

20. Foundation of most periodization models
intensity
super compensation
principle of individualization
allow for little excersice variety and allow movement in only a single plane of motion

21. Can actually decrease performance on strength and power activities
stretching during warm-up
hypertrophy
I-RM test
shorten

22. Which squat variation(s) is/are designed to increase your explosiveness in the squat
perform exercises as quickly as possible
redistribution of blood flow - muscle contractions - and metabolism of fuels.
box/bench squat
transitional phase

23. Quantity of work one performs
lactic acid system
volume
Free weights
rinciple of accommodation

24. Forms the backbone of plyometric training - sprint training - and the Olympic-style lifts
lifting posture
fast twitch muscle fibers
increase
prestretching

25. Helps prevent injury because - as temperature increases - so does the
prestretching
working of the muscle and joint
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
volume

26. When one cannot perform more repetitions - or when he or she cannot increase the weight - then the exercises should be
overload principle
extra repetitions
changed
principle of individualization

27. Designed to build a movement and fitness base
loss of back set - not keeping feet flat on floor - hips move faster than shoulders
extra repetitions
Wolff's Law
general prep phase

28. Two parts to the warm up
lifting posture
general and specific
one progresses slowly
multi-year approaches to training

29. Principle of specificity for athletes requires that you keep what factors in mind
energy systems - muscle groups - joint motion - velocity - and training status
overload principle
phosphagen system
arched back posture

30. If training is enough to cause an adaptation
total body lift - multijoint leg - single joint leg - multijoint chest - single joint chest - multijoint shoulder - single joint shoulder - and triceps
stimulation
12
Plyometrics

31. 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.

32. Provide a greater transfer of __________________ to athletic or ergonomic tasks than machine weights.
Free weights
slow twitch muscle fibers
special prep phase
foot meets resistance

33. Such as squats - leg presses - lunges and presses have to be used to have an effect on bone mineral density
principle of reversibility
multijoint exercises
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.
I-RM test

34. Developed in activities like walking - jogging - swimming - and standing
varied
concentric contractions
skeletal
slow twitch muscle fibers

35. A maximum amount of force being exerted throughout the entire range of motion
cardiac
Explosive strength
Strength training can have a positive effect on bone mineral density (BMD)
dumb bell curl

36. Quantity of work one performs
Wolff's Law
extra repetitions
volume
slow twitch muscle fibers

37. Ability to maintain speed over time
bouncing up - loose balance - and knees travel forwards
speed endurance
phosphagen system
volume

38. First step in designing a long-term program for an individual
volume or intensity
box/bench squat
determine deficiency
elastic energy

39. Exercise enhances your ability to generate and tolerate large levels of
muscular cross sectional area and intramuscular coordination
preventing injury and maximum performance
skeletal
lactic acid

40. Designed to take the fitness that was developed in the first phase of training and apply it directly to the sport
principle of reversibility
special prep phase
principle of reversibility
redistribution of blood flow - muscle contractions - and metabolism of fuels.

41. Designed to build a movement and fitness base
stretching during warm-up
transitional phase
volume or intensity
general prep phase

42. When training for endurance - How many repetitions should be done for each set of an exercise
Strength training can have a positive effect on bone mineral density (BMD)
balance the barbell or dumbbells (thus involving more muscles in the exercise) and also allow for movements in many planes
12
intensity

43. Start out using very general approaches to fitness
greater angle of pennation
Explosive strength
concentric contractions
multi-year approaches to training

44. Potential to alter gene expression
hyperplasia
slow twitch muscle fibers
valsalva maneuver
Myoplasticity

45. States that everyone is different and will react to an exercise stimulus differently.
rinciple of accommodation
Wolff's Law
Myoplasticity
principle of individualization

46. Periodization limitation
muscular cross sectional area and intramuscular coordination
relative muscular strength
not for high level athletes
fast twitch muscle fibers

47. Periodization limitation
general prep phase
Wolff's Law
3-5
not for high level athletes

48. If training load enough to maintain your fitness level but not enough to improve it
retraining
glucose breakdown
principle of reversibility
changed

49. Due to the stretch reflex - when a muscle is stretched - it automatically tries to
shorten
verly specialized too early in their careers
determine deficiency
special prep phase

50. Occur when the muscle lengthens
stretching during warm-up
changed
valsalva maneuver
eccentric contractions