Strength and Stamina Flashcards

1
Q

What is strength?

A

The maximum amount of force that a muscle can exert against a form of resistance in a single effort.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the three different types of strength?

A

Strength endurance, dynamic strength and power.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is strength endurance?

A

A muscles ability to perform a contraction for long periods of time without becoming fatigued

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is dynamic strength?

A

Strength displayed in movements almost always during concentric muscle action

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is power?

A

The ability to exert maximum muscular contraction instantly in an explosive burst of movements. This involves strength and speed.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is an isometric contraction?

A

A contraction that produces force against an external resistance where there is no change in length of the muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is an isotonic contraction?

A

There is a change of length in the muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is the meaning of eccentric?

A

lengthened

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is the meaning of concentric?

A

Shortened

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Fill in the gaps. The plank is an example of an _______ ______ and sit ups are an example of an _______ ______.

A

Isometric contraction, Isotonic contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What three things must you consider when improving fitness?

A

Progressive overload, the F.I.T.T principle and specificity.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is meant by the term specificity?

A

Ensuring that movement is specific for the type of activity or movement that you are going to do.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What does F.I.T.T stand for?

A
F= Frequency
I= Intensity
T= Time (how long)
T= Type of exercise
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is meant by progressive overload?

A

Increase the amount/intensity gradually overtime at a rate of 5% increase per week.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

To improve power you would……

A

Increase the intensity and decrease the time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

To improve endurance you would…….

A

Increase the frequency and time and decrease the intensity.

17
Q

What should you notice if you apply progressive overload, specificity and the F.I.T.T principle?

A

An improvement

18
Q

What might happen if you stop training?

A

Reversibility

19
Q

All exercises should be completed in _____ and _____.

A

Reps and sets.

20
Q

Name an exercise to strengthen the quadriceps. What movements will the increase in strength improve?

A

Squats, 4 sets of 8 reps or the ski sit (isometric).

It will help with jumps, elevations or a developpe to the front or to second.

21
Q

Name an exercise to strengthen the hamstrings. What movements will the increase in strength improve?

A

Hip raises from the floor.

This will help with the take off and landings from a jump.

22
Q

Name an exercise to strengthen the gluteus maximus. What movements will the increase in strength improve?

A

Squats, 3 sets of 20 reps. Squats with a tuck jump.

This will help to gain height and elevation in jumps and can help you to hold turnout.

23
Q

Name an exercise to strengthen the metatarsals. What movements will the increase in strength improve?

A

Parallel rises and rises in first, tendu exercises.

Anything on a rise/releve, turns and landing through the feet

24
Q

Name an exercise to strengthen the abdominals. What movements will the increase in strength improve?

A

Sit ups, 6 sets of 10 reps.

Keeping the core engaged when moving, turning and jumping

25
Q

Name an exercise to strengthen the obliques. What movements will the increase in strength improve?

A

Sit ups where you reach for your toes, 6 sets of 10 reps.

Keeping the core engaged when moving, turning and jumping

26
Q

Name an exercise to strengthen the Latissimus Dorsi and Erector Spinae. What movements will the increase in strength improve?

A

Lat pull downs, 3 sets of 10 reps.
For posture, holding the shoulders up and erect. It is the anchor point for the arms when in second. Erector spinae helps to prevent anterior and posterior tilt of the pelvis.

27
Q

Name an exercise to strengthen the Biceps, triceps and pectorals. What movements will the increase in strength improve?

A

Pulsing arms in second, palms up, down, forward and back. 4 sets of 8 reps in each direction.
Allows you to safely support someone in a lift or other partner work and for work on your hands such as handstands and cartwheels.

28
Q

Name an exercise to strengthen the abductors. What movements will the increase in strength improve?

A

Parallel leg flicks towards your head. 3 sets of 20 reps (10 to each side).
Anything where your leg is out to the side, sideways lunge.

29
Q

Name an exercise to strengthen the adductors. What movements will the increase in strength improve?

A

Lie on the floor, leg pulse in second, 3 sets of 20 reps.

Helps to maintain turn out and the correct alignment of the knees over the midline of the toes.

30
Q

What are some of the general ways that increased strength can improve a performance?

A

Correct posture, higher jump height, greater power, hold the position for longer.

31
Q

What is cardiovascular endurance?

A

The ability of the heart, lungs and cardiovascular system to work for long periods of time without becoming fatigued.

32
Q

What is aerobic activity?

A

Exercise carried out in a good supply of oxygen

33
Q

What is anaerobic activity?

A

Exercise carried out without a good oxygen supply

34
Q

‘Dance is a good mixture of aerobic and anaerobic activity” Explain why.

A

During a class or performance a dancer will often perform both aerobic and anaerobic activity which allows them to keep up the quality of their technique throughout the class or performance without becoming fatigued

35
Q

True or False? Dance can be described as a high intensity intermittent activity.

A

True

36
Q

How can a dancer improve aerobic fitness?

A

Elevate heart rate to around 120 bpm for around 30 minutes in duration. The activity should be low intensity and carried out at a frequency of 3 times a week to see an improvement in 6 weeks. For example, long combinations of running, skipping and whole body movements that change direction and levels.

37
Q

How can a dancer improve anaerobic fitness?

A

Performing short bursts of explosive movements such as corner work. These should be high intensity, but have a short duration with intervals of rest in between. The heart rate should be kept up for 30 minutes 3 times a week. For example long combinations of jogging or skipping and then jumps or leaps at a high intensity level.