Chapter
4 - Worksheet Answers
Matching
1. K 5.
I 9.
G 12.
H
2. C 6.
D 10.
E 13.
L
3. N 7.
A 11.
F 14.
J
4. M 8.
B
Short Answer
15. Specific
Adaptations to Imposed Demands. The conditioning and training is directed
toward the specific demands of a given sport.
16. Strength
is the maximum force that can be exerted. Power involves the maximum lift in
the shortest time. Strength involves one repetition and power involves several
repetitions.
17. It
raises the muscle and core temperature and can increase flexibility, thereby
reducing the chance of strains and sprains.
18. Hand
dynamometer, pushing against an immovable object.
19. Free
weights, Universal gym, etc.
20. Cybex,
Orthotron, Nautilus
21. The
ability to endure pain and discomfort from fatigue and the body's ability to
make the necessary homeostatic adjustments can affect the body's ability to
improve endurance.
22. Flexibility
can increase the range of motion at a joint or a group of joints and as such, tends
to decrease injuries to those joints. In most instances the increase in
flexibility can also contribute to better athletic performance.
23. Larger
24. The
first 3 to 4 weeks of participation
25. Active
cool-down is more effective in that blood and muscle lactic acid levels
decrease more rapidly during active recovery than during passive recovery.
Gradual cooling down also keeps the muscle pumps, including the heart and the
two legs, active and prevents blood from pooling in the extremities.
26. One
way is a gradual and complete warm-up before engaging in vigorous activity,
followed by a careful cooling down. In the beginning of training, careful
attention should be paid to static stretching before and after activity. With
extreme soreness, ice may be applied followed by a static stretch.
27.The stretch reflex occurs when a muscle is being
stretched and the muscles spindles tell the central nervous system that there
is a stretch present in that muscle and is creates a reflex contraction of the
muscle. After 6 seconds the Goligi tendon organs send a message to the central
nervous system which causes the muscle to relax.
28. Both
are caused by overexertion. Muscle soreness is related to an impedance of
circulation, causing muscular ischemia. It can be acute or delayed up to 2 to 3
days. Muscle stiffness is contrasted to muscle soreness because it does not
produce pain. The fluids that collect in the muscles during and after exercise
are absorbed into the bloodstream at a very slow rate thereby resulting in a
swollen, shorter, thicker muscle that resists stretching.
Listing
29. Resistance
30. Repetitions
of sets
31. Rate
of exercise
32. Duration
of exercise
33. Slow-reversal-hold-relax
34. Contract-relax
35. Hold-relax
Essay
36-40. Ballistic (rebound) stretching should be avoided
because it stimulates the myotatic reflex. This reflex makes the muscle
actively resist stretch as the result of a reflex inhibition in the antagonist
muscle, which tends to reduce activation. Static stretching on the other hand initiates
the inverse of this and in turn facilitates further stretching.
41-45. Isotonic exercise is the type of exercise in which
the resistance is constant.
Isokinetic exercise maintains a constant speed with a variable
resistance. Isometric exercise is one in which the joint position remains the
same.
Personal Assessment
36-40.Refer to pages 97-102 in your text.