Question

chapter 4 worksheet preventing injuries through fitness training
matching: match each item with the appropriate response

1. dynamic stretch
2. anaerobic activities
3. aerobic activities
4. isometric contraction
5. flexibility
6. power
7. antagonist
8. strength
9. agonist
10. concentric
11. eccentric
12. hypertrophy
13. pre - season
14. in season
15. atrophy

a. known as the power phase, usually sport specific exercises
b. large amount of force generated quickly
c. the non - use of oxygen when exercising (sprints)
d. the muscle lengthens during a contraction
e. the ability to move a joint or series of joints smoothly and easily throughout full range of motion
f. an increase in muscle size
g. the muscle that is contracting
h. the use of oxygen when exercising (running 3k or 5k race)
i. the muscle that is relaxing or lengthening
j. a decrease in muscle size
k. stretching technique that uses repetitive bouncing motions
l. the muscle shortens during a contraction
m. muscle contracts statically without changing length
n. known as the competition period with high intensity w low volume
o. the maximum force that can be applied by a muscle during a single maximal contraction
short answer: answer the following questions with a short response.

1. briefly explain the said principle
2. what is the difference between muscular strength and muscular power?
3. what are two purposes of the warm - up period?

a.
b.

1. define an isometric contraction and identify an isometric resistance device.
2. define an isotonic contraction and identify an isotonic resistance device.
3. define an isokinetic contraction and identify an isokinetic resistance device.

Explanation:

1. Dynamic stretch: k. Stretching technique that uses repetitive bouncing motions.
2. Anaerobic activities: c. The non - use of oxygen when exercising (sprints).
3. Aerobic activities: h. The use of oxygen when exercising (Running 3k or 5k race).
4. Isometric contraction: m. Muscle contracts statically without changing length.
5. Flexibility: e. the ability to move a joint or series of joints smoothly and easily throughout full range of motion.
6. Power: a. Known as the power phase, usually sport specific exercises, b. large amount of force generated quickly.
7. Antagonist: i. the muscle that is relaxing or lengthening.
8. Strength: o. The maximum force that can be applied by a muscle during a single maximal contraction.
9. Agonist: g. The muscle that is contracting.
10. Concentric: l. The muscle shortens during a contraction.
11. Eccentric: d. The muscle lengthens during a contraction.
12. Hypertrophy: f. An increase in muscle size.
13. Pre - season: No match provided in the given options.
14. In - season: n. Known as the competition period with high intensity w low volume.
15. Atrophy: j. A decrease in muscle size.

1. The SAID principle stands for Specific Adaptations to Imposed Demands. It means that the body will adapt specifically to the type of stress or demand placed on it. For example, if you regularly perform weight - lifting (a strength - training demand), your muscles will adapt by increasing in strength and size.
2. Muscular strength is the maximum amount of force a muscle or group of muscles can generate in a single maximal effort. Muscular power is the ability to generate a large amount of force quickly, combining strength and speed.
3. a. To increase blood flow to the muscles. b. To prepare the body mentally and physically for more intense exercise, reducing the risk of injury.
4. An isometric contraction is a type of muscle contraction where the muscle contracts statically without changing its length. An example of an isometric resistance device is a wall sit (where you press your back against a wall in a sitting - like position, engaging your leg muscles without moving them significantly).
5. An isotonic contraction is a muscle contraction where the muscle changes length while under tension. An isotonic resistance device is a dumbbell. When you lift a dumbbell, the muscle length changes as you perform the bicep curl or other exercises.
6. An isokinetic contraction is a type of muscle contraction that occurs at a constant speed. An isokinetic resistance device is a Cybex machine, which can control the speed of movement during an exercise, providing resistance throughout the range of motion.

Answer:

1. k
2. c
3. h
4. m
5. e
6. a, b
7. i
8. o
9. g
10. l
11. d
12. f
13. No match
14. n
15. j
16. The SAID principle stands for Specific Adaptations to Imposed Demands. The body adapts specifically to the stress placed on it.
17. Muscular strength is max force in single effort; power combines strength and speed to generate force quickly.
18. a. Increase blood - flow to muscles. b. Prepare body mentally and physically, reduce injury risk.
19. Isometric contraction: muscle contracts without changing length. Device: wall sit.
20. Isotonic contraction: muscle changes length under tension. Device: dumbbell.
21. Isokinetic contraction: occurs at constant speed. Device: Cybex machine.