Kinesiology 147 Final Study Guide

Question 1

Concentric muscle action

Answer 1

Shortening of the muscle.

Question 2

Eccentric muscle action

Answer 2

Lengthening of the muscle.

Question 3

Isometric muscle action

Answer 3

No changes in muscle length.

Question 4

Atrophy

Answer 4

Wasting of the muscle.

Question 5

Hypertrophy

Answer 5

• Building of the muscle
• Increase in the size of muscle.

Question 6

Hyperplasia

Answer 6

Increase in the number of muscle cells.

Question 7

What is a Prime mover?

Answer 7

The primary muscle that is used during a lift.

Question 8

What is a Stabilizer Muscle?

Answer 8

Muscle acts to stabilize one joint so the movement can be performed in another.

Question 9

Overload Principle

Answer 9

• Body adapts to what you’re doing.
• Increase strength by gradually increasing weight/workload.

Question 10

SAID Principal
(Special Adaptation to Imposed Demands)

Answer 10

• Certain exercises produce adaptations specific to the activity and only in the muscles stressed by the action.

Question 11

DOMS

Answer 11

Delayed Onset Muscle Soreness.
- Soreness in the muscles hours/days after unpracticed/hard exercise.
- Felt most strongly 24-72 hours after exercise due to tearing in the muscle fibers.

Question 12

Acute Muscle Soreness

Answer 12

• Pain in muscles during/immediately after physical activity.
• Pain appears with muscle contractions, disappears after 2-3 minutes of relaxation.

Question 13

Relative strength

Answer 13

The body’s ability to produce power relative to the individual’s body weight.

Question 14

Intensity

Answer 14

Amount of resistance/weight lifted.

Question 15

Absolute Strength

Answer 15

Maximum amount of force that can be produced in 1 lift for 1 rep.

Question 15

Rep Max (RM)

Answer 15

Maximum amount of weight that can be used, with good technique, for a specific number of reps.

Question 16

Power
Set range
Rep range
Load (% of 1RM)
Rest Time

Answer 16

3-5
1-5
75-90
2-5 min

Question 17

Strength
Set range
Rep range
Load (% of 1RM)
Rest Time

Answer 17

2-6
≤6
≥85
2-5 min

Question 18

Hypertrophy
Set range
Rep range
Load (% of 1RM)
Rest Time

Answer 18

3-6
6-12
67-85
30-90 sec

Question 19

Endurance
Set range
Rep range
Load (% of 1RM)
Rest Time

Answer 19

2-3
12+
<67
<30 sec

Question 20

Movement and Techniques
Barbell Bench Press

Answer 20

• Eccentric down and Concentric up.
• Pause when bar touches chest; no bouncing off of chest.

Question 21

Movement and Techniques
Barbell Back Squat

Answer 21

• Eccentric down and Concentric up.
• Pause once thigh is parallel with the ground
• Be sure to have an anterior pelvic tilt during lift.

Question 22

Movement and Techniques
Lat pull down

Answer 22

• Concentric down and Eccentric up
• Pull bar in front of the face down to the top of the sternum.

Question 23

Spotting Techniques - Barbell Bench Press

Answer 23

Hands under the bar, ready to assist if needed; not aiding in lifting the weight.

Question 24

Spotting Techniques Dumbbell Bench Press

Answer 24

Hands on the wrists, ready to assist.

Question 25

Spotting Techniques - Military Press

Answer 25

Be attentive with your hands at the bar.

Question 26

Spotting Techniques - Squat

Answer 26

- Stand behind with hands underneath their chest or at a close enough distance, ready to assist.