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18 Cards in this Set
- Front
- Back
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General guidlines for safe participation
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*Hydration
*Clothing *Footware *Warm-up and cool-down *Exercise frequency, Intensity, and Duration *Breathing *Adding or substituting new exercises |
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Cardiovascular Machines
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*Treadmill
*Stair Climber *Elliptical Trainer *Stationary Bikes *Rowing machine |
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Treadmill- primary muscles used
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quadriceps, hamstrings, guteals, iliopsoas, tibialis anterior, gastrocnemius, and soleus
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Stair climber- primary muscles used
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quadriceps, hamstrings, gluteals, erector spinea, gastrocnemius, and soleus
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Postural alignment
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The proper body position in which the head is upright, the shoulders are relaxed but not rounded, and the pelvis is slightly tilted posteriorly to align the torso over the pelvis
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Elliptical Trainer- primary muscles used
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quadriceps, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius, and soleus
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Stationary Bicycles- primary muscles used
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quadriceps, hamstrings, gluteals, tibialis anterior, gastrocnemius, and soleus
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Rowing Machine- primary muscles used
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quadriceps, hamstrings, gluteals, tibialis anterior, gastrocnemius, soleus, biceps brachii, brachioradials, brachialis, rectus abdominis, posterior and medial deltoids, trapezius, latissimus dorsi, teres major, erector spinae, and flexor and extensor carpi ulnarius
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Cardiovascular non-machine
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*walking
*running *swimming |
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Walking-primary muscles used
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quadriceps, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius, and soleus
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Stride length
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The distance covered with each step
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Stride frequency
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The number of steps per minute
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Running- primary muscles used
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quadriceps, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius, and soleus
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Overstriding
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A walking or running gait in which the foot hits too far in front of the body's center of gravity, causing a breaking effect
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Understriding
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A walking or running gait in which the foot takes a too short a stride, causing wasted energy
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Swimming- primary muscles used
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nearly a full body activity depending on the strokes performed.
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Freestyle (front crawl)
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A swimming stroke with a straight and prone body position, an overhand arm motion, and a flutter kick
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Group Exercise Classes
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*Traditional aerobics
*Step training *kickboxing *Aquatics |
