Muscle and Bone Strengthening Activities

Question 1

What is the most effective form of exercise for maintaining strong bones of the hip and spine?

Answer 1

Muscle and Bone-Strengthening Activities

Question 2

Any activity you do that works your bones and muscles against the force of gravity while they bear the weight of the body.

Answer 2

Weight-bearing activity

Question 3

What are the 2 benefits of doing muscle and bone-strengthening exercises?

Answer 3

1) Reduce the risk of osteoporosis
2) Reduce risk of fracture

Question 4

What are the 2 benefits of doing muscle and bone-strengthening exercises?

Answer 4

1) Reduce the risk of osteoporosis
2) Reduce the risk of fracture

Question 5

A disease that causes bones to become weak and brittle.

Answer 5

Osteoporosis

Question 6

Complete the statement.

“As we grow older, our bones get ______.”

Answer 6

weaker

Question 7

Complete the statement.

“The more the muscle is contracting, the more it gets ______.”

Answer 7

stronger

Question 8

Loss of muscle leading to its shrinking and weakening.

Answer 8

Muscle Atrophy

Question 9

Any activity performed standing up, such as walking, running, and dancing where legs and feet support your weight.

Answer 9

Bone Strengthening Activities

Question 10

BONE BUILDING YEARS

Childhood-Early Adulthood

Answer 10

2 y/o-mid 20’s

Question 11

5-18 years of age are advised to perform vigorous intensity activities at least how many days a week?

Answer 11

at least 3 days a week

Question 12

Examples of Bone Strengthening Exercise (below 5 years old)

Answer 12

tummy time, active play, crawling, climbing, walking, jumping, running games

Question 13

Examples of Bone Strengthening Exercise (Children and Young adults)

Answer 13

running, ball games, trampolining, racket sports, gymnastics, martial arts, skipping and jumping, body weight exercises, exercise to music, rock climbing, dance related activities

Question 14

An activity where the whole body, especially the major muscles are involved.

Answer 14

Calisthenics

Question 15

The ability of the muscle to do or perform work; The ability of muscles to carry weight wherein muscles are contracting to perform a specific activity

Answer 15

Muscular Strength

Question 16

Muscles contract for longer periods of time

Answer 16

Muscular Endurance

Question 17

When a muscle is lengthened and shortened against constant or resistance to increase strength and tone in the muscle.

Answer 17

Resistance Training

Question 18

prime mover muscle responsible for flexing or shortening of ….

Answer 18

agonist

Question 19

responsible for lengthening of muscles

Answer 19

antagonist

Question 20

An activity that requires your muscle to work harder than normal, like lifting of weights.

Answer 20

Muscle Strengthening Exercise

Question 21

What are the 6 benefits of having a strong core stability?

Answer 21

1) Improves muscle power, kinaesthetic awareness, agility, and performance.
2) Increase muscle response time.
3) Allows one to do more with less effort
4) Increases flexibility.
5) Improves dynamic balance and posture
6) Reduces injuries

Question 22

Involves the movement of muscle groups against some type of resistance (may flexion & extension; pressure & movement; contraction)

Answer 22

Isotonic Exercise

Question 23

Does not involve movement of muscle joint, instead, the muscle is held still against a resistance (hindi gumagalaw; may pressure pero walang nagbabago)

Answer 23

Isometric Exercise

Question 24

Give examples of isotonic exercises.

Answer 24

push-ups, pull-ups, squats, bicep curls

Question 25

Give examples of isometric exercises.

Answer 25

planks, side planks, L-sits

Question 26

Involve lifting and lowering weights.

Answer 26

Isotonic exercises

Question 27

Involves applying constant tension to muscles without moving the surrounding joints.

Answer 27

Isometric exercises

Question 28

Bones and muscles “legs, trunks” works against
the force of gravity while they bear the weight of the body.

Answer 28

Muscle and Bone-strengthening Activities