Kines-165 Exam 2
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1. Types of resistive training: Bodybuilding, general conditioning, powerlifting, Olympic weightlifting,
sports conditioning
2. Bodybuilding: Develop muscles proportionally, fullest extent, minimize %fat, primary objective-physique
development, secondary objective-strength development
3. General conditioning: Low level bodybuilding, competition not an objective, enhance appearance/body
image is main goal
4. Powerlifting: Lift maximal weight (1RM) in 3 lifts, primary objective-strength development
5. What are the three lifts for powerlifting?: Supine bench press, squat, dead lift
6. Olympic weightlifting: Objective is to lift maximal weight in 2 lifts, main emphasis is on power develop-
ment
7. What are the two lifts of Olympic weightlifting?: Snatch, clean and jerk
8. Sports conditioning: Combines components of Olympic, powerlifting, bodybuilding, primary objective-
performance (increase power/strength), weight-room exercises should mimic the specific sports' techniques.
9. Strength: The ability of a muscle or group of muscles to express maximal force against a resistance
10. Power: A rate of doing work and the ability to express force at high velocity
11. Muscular Endurance: Ability of a muscle or group of muscles to sustain repeated action against a
sub-maximal load
12. Hypertrophy: Enlargement and replication of myofibrils within mechanically-stressed fiber cells which in-
creases girth of stressed fiber cells and increases muscles cross section
13. Hyperplasia: Replication and increase girth of mechanically-stressed fibers which increases muscles cross
section
14. Atrophy: Regression from growth in either hypertrophy or hyperplasia
15. What is a 1RM?: The maximal amount of weight that can be lifted concentrically only once with good form
and technique
16. How is intensity defined?: Effort during a set
17. What are two ways of assessing intensity?: %RM and degree of fatigue after a set
18. What is the difference between %RM and degree of fatigue after a set?: %RM
is relative assessment and degree of fatigue is subjective and can vary from day to day
19. Training Voluem: The quantity of training, usually defined as the product of sets x reps
20. What is added to training volume for a more descriptive definition: Sets x reps (x
# of exercises per muscle x workouts per week)
21. Rest interval: The time period taken between sets to allow for partial recovery of the stressed muscles
, Kines-165 Exam 2
Study online at https://quizlet.com/_i0nv7z
22. Sticking point: Point of weakest leverage within the exercises ROM, where the load "feels" the heaviest
23. Lifting to failure (RM Lifting): Every set taken to repetition maximum, implies high intensity training
24. Static (isometric) muscle contraction: Tension development with no apparent change in externa
length, tension at both ends, there is always shortening for tension to occur
25. Dynamic muscle contraction: Tension development while the muscle changes lengths
26. Concentric: Tension while shortening
27. Eccentric: Tension while lengthening
28. Isokinetic: While shortening or lengthening at a constant velocity
29. What is the disadvantage to isokinetic contractions?: No carry over in athletic perfor-
mance because of same angular velocity.
30. What is isokinetic type contractions good for?: Rehab
31. ROM: When establishing ROM for various exercises, the sport's specific ROM in question must be considered as
strength development is ROM-Specific, because recruitment ability must match sport specific motions
32. Repetition speed: The concentric phase should be done faster than the eccentric phase
33. Why should the concentric phase be done faster than the eccentric phase?: -
Performance is concentrically (and ballistically) expressed and to enhance it, forceful, concentric (speed loaded) lifting
is waranted
34. What is the repetition speed based on: Newton's second law of motion (f=m x a)
35. What kind of load should be speed loaded and during what contraction?: -
Should only be attempted during concentric phase and with loads that can't be jerked, >85% 1RM
36. Why is a slow eccentric contraction not good when the goal is to gain
strength?: because the loads are lower which are not for strength, those lighter loads are typically for muscular
endurance
37. What justifies a slower eccentric contraction?: Achievement of full ROM, promote a con-
trolled, safe transition to the concentric phase
38. When should slow controlled concentric/eccentric lifting be done?: In the early
stages of learning lifting mechanics
39. What are the components to proper exercise technique?: Starting position, correct
grip, foot stance, body alignment, minimize extraneous body movements, breathing
40. What are some breathing considerations to think about during resistance
training?: Exhale concentrically, inhale eccentrically
41. Is there a match between breathing and repetition rate?: Probably not
Study online at https://quizlet.com/_i0nv7z
1. Types of resistive training: Bodybuilding, general conditioning, powerlifting, Olympic weightlifting,
sports conditioning
2. Bodybuilding: Develop muscles proportionally, fullest extent, minimize %fat, primary objective-physique
development, secondary objective-strength development
3. General conditioning: Low level bodybuilding, competition not an objective, enhance appearance/body
image is main goal
4. Powerlifting: Lift maximal weight (1RM) in 3 lifts, primary objective-strength development
5. What are the three lifts for powerlifting?: Supine bench press, squat, dead lift
6. Olympic weightlifting: Objective is to lift maximal weight in 2 lifts, main emphasis is on power develop-
ment
7. What are the two lifts of Olympic weightlifting?: Snatch, clean and jerk
8. Sports conditioning: Combines components of Olympic, powerlifting, bodybuilding, primary objective-
performance (increase power/strength), weight-room exercises should mimic the specific sports' techniques.
9. Strength: The ability of a muscle or group of muscles to express maximal force against a resistance
10. Power: A rate of doing work and the ability to express force at high velocity
11. Muscular Endurance: Ability of a muscle or group of muscles to sustain repeated action against a
sub-maximal load
12. Hypertrophy: Enlargement and replication of myofibrils within mechanically-stressed fiber cells which in-
creases girth of stressed fiber cells and increases muscles cross section
13. Hyperplasia: Replication and increase girth of mechanically-stressed fibers which increases muscles cross
section
14. Atrophy: Regression from growth in either hypertrophy or hyperplasia
15. What is a 1RM?: The maximal amount of weight that can be lifted concentrically only once with good form
and technique
16. How is intensity defined?: Effort during a set
17. What are two ways of assessing intensity?: %RM and degree of fatigue after a set
18. What is the difference between %RM and degree of fatigue after a set?: %RM
is relative assessment and degree of fatigue is subjective and can vary from day to day
19. Training Voluem: The quantity of training, usually defined as the product of sets x reps
20. What is added to training volume for a more descriptive definition: Sets x reps (x
# of exercises per muscle x workouts per week)
21. Rest interval: The time period taken between sets to allow for partial recovery of the stressed muscles
, Kines-165 Exam 2
Study online at https://quizlet.com/_i0nv7z
22. Sticking point: Point of weakest leverage within the exercises ROM, where the load "feels" the heaviest
23. Lifting to failure (RM Lifting): Every set taken to repetition maximum, implies high intensity training
24. Static (isometric) muscle contraction: Tension development with no apparent change in externa
length, tension at both ends, there is always shortening for tension to occur
25. Dynamic muscle contraction: Tension development while the muscle changes lengths
26. Concentric: Tension while shortening
27. Eccentric: Tension while lengthening
28. Isokinetic: While shortening or lengthening at a constant velocity
29. What is the disadvantage to isokinetic contractions?: No carry over in athletic perfor-
mance because of same angular velocity.
30. What is isokinetic type contractions good for?: Rehab
31. ROM: When establishing ROM for various exercises, the sport's specific ROM in question must be considered as
strength development is ROM-Specific, because recruitment ability must match sport specific motions
32. Repetition speed: The concentric phase should be done faster than the eccentric phase
33. Why should the concentric phase be done faster than the eccentric phase?: -
Performance is concentrically (and ballistically) expressed and to enhance it, forceful, concentric (speed loaded) lifting
is waranted
34. What is the repetition speed based on: Newton's second law of motion (f=m x a)
35. What kind of load should be speed loaded and during what contraction?: -
Should only be attempted during concentric phase and with loads that can't be jerked, >85% 1RM
36. Why is a slow eccentric contraction not good when the goal is to gain
strength?: because the loads are lower which are not for strength, those lighter loads are typically for muscular
endurance
37. What justifies a slower eccentric contraction?: Achievement of full ROM, promote a con-
trolled, safe transition to the concentric phase
38. When should slow controlled concentric/eccentric lifting be done?: In the early
stages of learning lifting mechanics
39. What are the components to proper exercise technique?: Starting position, correct
grip, foot stance, body alignment, minimize extraneous body movements, breathing
40. What are some breathing considerations to think about during resistance
training?: Exhale concentrically, inhale eccentrically
41. Is there a match between breathing and repetition rate?: Probably not
