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Variables are any characteristics in the study that can take on different values. The main difference between independent and dependent variables is cause and effect. The independent variable is essentially the cause, as it is the variable that the researchers introduce and/or observe. The dependent variable is the effect. The dependent variable is expected to change because of the independent variable (it depends on the other factors involved).
An observational study wants to know if patients who worked high stress jobs had more strokes. Having a high stress job is the independent variable. It's not really the variable that's being measured. It's the variable that may or may not cause strokes.
An experimental study wants to know if training soccer players on knee stability exercises reduces the number of injuries in a season. The knee stability training is the independent variable. Here, the researchers deliberately introduced training on knee stability exercises. It's not what they want to measure; they want to measure injuries. But this variable that they've introduced is what may or may not cause a reduction in injuries.
An observational study wants to know if patients who worked high stress jobs had more strokes. Having or not having a stroke is the dependent variable.
An experimental study wants to know if training soccer players on knee stability exercises reduces the number of injuries in a season. The number of injuries in the season is the dependent variable.