Question

Strength II Final Paper

1. Pick a Physical Activity you enjoy, and analyze the different movements that are
involved. Some activities have several major movements. For example, Football
would have major movements to include running, catching, throwing, tackling
and blocking. Pick two or three of the movements to analyze, not all of them.
2. Within those movements there are specific motions about the joints. List those
motions as:
Flexion
Extension
Hyperextension
Abduction
ion
Adduction
Dorsi flexion
Plantar flexion
Example: Running is one of the movements used when playing football. While running a
player is flexing and extending at the shoulder, hip, knee and ankle joints.
3. List the different muscles that are involved for each movement. Be specific!
E.G. The Biceps Brachii causes flexion at the elbow. List all the muscles for all
the different motions. Reminder - Muscles Contract, Joints- flex, extend,
abduct, adduct etc...
4. Design a strength program to strengthen the muscles involved in your activity.
Consider endurance, and power. Include a warm-up routine, number of sets and
repetitions, and weight to be used. This program is best listed in a chart format so
that it can be easily understood and used.
5. Be thorough, as this paper constitutes 1/5th of your final grade!!
6. Rubric: Identify Specific Movements (25%), Identify Specific Muscles (25%
Identify which muscles cause which movements (25%), Create a personal fitness
plan that that develops desired muscles and movements (25%).

Answer 1

Step-by-step explanation:

I can provide you with some general information regarding movements, muscles, and exercise plans.

Physical Activity: Swimming

Two Movements: Freestyle Stroke and Butterfly Stroke

Joint Motions:

Freestyle Stroke: Shoulder - Flexion, Extension, Abduction, Adduction. Elbow - Flexion, Extension. Hip - Extension, Adduction. Knee - Flexion, Extension. Ankle - Dorsi flexion, Plantar flexion.

Butterfly Stroke: Shoulder - Hyperextension, Flexion, Abduction, Adduction. Elbow - Flexion, Extension. Hip - Extension, Abduction. Knee - Flexion, Extension. Ankle - Dorsi flexion, Plantar flexion.

Muscles Involved:

Freestyle Stroke: Latissimus dorsi, Deltoid, Triceps, Pectoralis major, Gluteus maximus, Quadriceps, Hamstrings, Gastrocnemius, Soleus.

Butterfly Stroke: Latissimus dorsi, Deltoid, Triceps, Pectoralis major, Gluteus maximus, Quadriceps, Hamstrings, Gastrocnemius, Soleus, Rectus abdominis, Obliques.

Strength Program:

Warm-up: 5-10 minutes of light cardio (swimming, walking, or cycling)

Exercise:

Freestyle Stroke: Lat Pulldown (3 sets of 10 reps), Push-ups (3 sets of 10 reps), Lunges (3 sets of 10 reps each leg), Standing Calf Raises (3 sets of 15 reps).

Butterfly Stroke: Lat Pulldown (3 sets of 10 reps), Chest Fly (3 sets of 10 reps), Leg Press (3 sets of 10 reps), Seated Calf Raises (3 sets of 15 reps).

Cool-down: 5-10 minutes of light cardio (swimming, walking, or cycling)

Note: The weight used in the strength program depends on the individual's fitness level and should be adjusted accordingly. It is also essential to gradually increase the weight and avoid overtraining to prevent injuries.

In conclusion, a comprehensive exercise program that targets the muscles involved in swimming can help improve endurance and power. The program should include a warm-up routine, strength exercises, and a cool-down period.