Lesson 2: Muscle and Bone Activities for a Stronger Body Flashcards
_____ are pairs of muscles that work against each other.
The relaxed muscle is the antagonist while the ____ are the muscles that hold the stationary bone still. It is
the reason why the shoulder stops moving
Antagonistic muscles,
synergists
_____ are performed by pushing or pulling weight or force, which can either be external or one’s own body weight. It involves the contraction of muscles, which is basically classified into two types:
1. Isometric contraction
2. Isotonic contraction
Resistance exercises,
Resistance exercises help in keeping the nervous and musculoskeletal system healthy by activating all the muscle groups.
If resistance training is performed regularly over months, it can result in____
increased forceproduction capacity and strength of muscles.
After a couple of months of regular resistance training, the size of the muscle fiber starts increasing.
___, or the increase in muscle fiber, takes place with the production of more ____ in the muscle cells, which increases the muscle’s capacity to
produce force and strength.
It also___
Hypertrophy,
contractile proteins ,
strengthens the bones by increasing the mineral
content
As the dense connective tissues such as tendons and ligaments resist the forces generated by
the hypertrophied or increased muscles, ____.
the flexibility and the muscles’ capability to resist injuries are strengthened
The principal aim of resistance training is to ____.
improve the muscle’s capacity for strength and
endurance
. In addition, because of increased muscle
force, _____
the mineral content of the bone increases.
Resistance exercises improve the following:
a. ___. In general, strength is defined as the quality or state of being strong, or the capacity for endurance and exertion. There are three kinds of strengths, and these are enumerated below with corresponding examples.
Muscular and bone strength
____ is used to exert force on an immovable object and is considered as an isometric activity because muscles stay the same length
while having limited movement. It is evident in arm wrestling or in sports like a rugby scrum
EX.
PLank Bridge
Side Bridge
Hundred Exercise
V
____ is used when force is exerted in one short but fast
movement. It is used during javelin throw or in high jump sports events.
EX.
Jumping
Throwing
Kicking
Explosive strength
____ is a force applied repeatedly over a long time. It is linked
to endurance. Muscle endurance is exercised when muscles keep exerting a
lot of force for a long time without fatigue. It is used when doing press-ups or
cycling.
bASIC squat
Dynamic strength
____
Stretching is one of the physical exercises that focus on a particular muscle group to improve
____.
It ____around the joints, which help an individual carry out daily tasks easily.
Stretching also reduces muscle
stiffness and the risk of muscle strain injuries. It even tones the muscles and increases the range of motion ___of the entire body.
Stretching Exercise,
flexibility and elasticity,
tones the muscles and increases the range of motion
flexibility and elasticity
Activates Relaxation
Stretching and other flexibility exercises focus on the flexibility of the joints, which ____ It also increases blood flow to the muscles and activates them in the proper order, thereby helping in the smooth three-dimensional movement of the limbs.
improves
the elasticity of the muscles, body posture, muscle coordination, range of motion, and joint strength.
____: It involves extending or pushing the range of motion of the limbs.
Ballistic stretching
____: In this type of stretching, the muscles are stretched to a point, and
the position is held for a few seconds.
Static stretching
____: It involves slow and repetitive motion of the limbs in order to
improve flexibility and strength.
Dynamic stretching
