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58 Cards in this Set
- Front
- Back
Macro usedfor formation of enzymes |
Proteins
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By productof ATP-PC |
Adenosine triphosphate
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Types of fats |
Unsaturated fats, Saturated Fats
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Unsaturated fats
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typically liquid at room temperature
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Saturated Fats
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are typically solid at room temperature
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Essential fats
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salmon, walnuts, flax seed and chia seeds(Omega-3 and Omega-6)
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Ligaments and joint capsules
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connect bone to bone
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tendon
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connect muscle to bone for transmission offorce.
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VO2 Max
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is a measure of maximum volume of oxygen thatcan be used. As the effort increases, sodoes the demand of oxygen.
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RespiratorySystem
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Inspiration, Expiration, Exercise breathing
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Inspiration
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When a person breaths “in” it is considered inhalation. |
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Expiration
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When a person breaths “out” it is considered expiration |
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Exercise breathing
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body employs other muscles to increase oxygen volume into the lungs |
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CartilaginousJoints
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are those in which the bones are connected by cartilage |
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Know aboutIngredients (food labels) |
Serving Size calories MACRO micronutrients Vitamins Ingredients |
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Types of recovery
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Activerecovery and Passive recovery |
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Passive recovery
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a scheduled day or two per week of no activity to allow the body torecover to prevent overuse injuries |
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Active recovery
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alternating muscle groups (periodization), aerobic vs anaerobicactivities, and rest periods within a workout. |
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Role OfDYNAMIC WARMUP |
prime the body for maximum effective performance. |
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Thermoregulation
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Elevated core body temperature lowers the tissue viscosity of themuscles, tendons, and ligaments |
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Injury Prevention
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As the viscosity is lowered and the range of moton is increased,athletes experience a decrease in muscle and joint stiffness.
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Muscle fiber types |
Type I. , Type IIa , Type IIx
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Type I.
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slow, withstands fatigue, efficient, aerobiccapacity. Limited in maximum forcedevelopment and has low anaerobicpower.
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Type IIa
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fast, inefficient and fatigable with moderateaerobic power.
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Type IIx
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fast, inefficient and fatigable with low aerobicpower.
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EndocrineSystem
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system regulates body activities by releasing hormones, which arechemical messengers transported in blood from gland to specific organ. |
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Pituitary Gland
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Releaseshuman growth hormone |
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Thyroid Gland
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Regulate the body’s temperature
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Adrenal Gland
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Releaseof cortisol into the bloodstream |
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Pancreas
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Insulin regulates glucose
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NEUROLOGICAL SYSTEM
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must provide the signals and initiate the myofascial system
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Function of the NEUROLOGICALSYSTEM
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Sensory, Integrative, Motor
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Sensory
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Afferent nerves detect internal stimuli and bring information to thecentral nervous system |
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Integrative
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collect, analyz, and store sensory information. These nerves makes up the majority of theneurons of the body. |
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Motor
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Efferent nerves carry information out of the brain and spinal cord tothe intended target. |
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Sympathetic nervous system
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commonly known as “the fight orflight response.” It can accelerateheart rate, constrict blood vessels, and raise blood pressure. It decreases intestinal and glandularactivity. |
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Parasympathetic nervous system
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the opposite of the sympathetic nervous system and is commonly known asthe, “feed and breed.” It will increase intestinal and glandularactivity. It will decrease heart rate,increase vessel size, and decrease blood pressure. |
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CompleteProteins
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Protein from animal sources and some plant sources (soy, quinoa) contains all the essential amino acids |
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IncompleteProteins
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Plant sources of protein |
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Hypobaric.
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At altitudes above 3,937 ft (1,200 m), there is less oxygenin the air; therefore, you have to breathe more frequently and work harder tomaintain the amount of oxygen in your blood (at rest and at exercise). |
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Hyperbaric.
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Overall, exercise underwateris specific to divers with SCUBA devices.
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Hyponatremia
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Drinking too much plain water and/or notconsuming enough sodium
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Hypernatremia |
consume too much sodium and not enough fluids.
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Grade I.
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the muscle or ligament is overstretched. Small tears fibers may or maynot occur. You may have mild painwith or without swelling. Function is usually high. |
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Grade II.
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moderate muscle strain or ligament sprain, occurs when the muscle orligament is overstretched with more of the fibers torn but not complete.Symptoms may include moderate painwith swelling. The area of injury is tender. Bruising may occur if small bloodvessels at the site of injury are damaged as well. Movement may be difficultbecause of pain. |
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Grade III
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severe muscle strain, is the mostserious among the three grades of muscle strains. Most of the muscle fibersare torn. In some cases, the muscle is completely torn or ruptured. Pain,swelling, tenderness, and bruising are usually present. Movement is usuallydifficult. |
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Amenorrhea
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An unbalanced diet,inadequate caloric intake relative to exercise level and excessive training maypredispose females to menstrual abnormalities. |
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Osteoarthritis |
may result from cartilage wear and degeneration
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BMR
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isthe amount of energy required just tomaintain life |
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AMR
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are the calories you burn while awake and moving (including exercising)
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USDA Guidelines
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for Americans are created by the U.S. government to provide recommendations for healthy Americans. These guidelines are updated every 5 years |
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Giveexamples of Plyometric workouts |
jump training and upper body drills usingmedicine balls.
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Know thetypes of muscle contractions |
Isometric, Concentric, Eccentric
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Isometric
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contractions occur when there is nochange in the length of the contracting muscle.
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Concentric
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contractions are those which causethe muscle to shorten as it contracts.
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Eccentric
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contractions are the opposite of concentric and occur when the muscle lengthens as it contracts |
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Gait Cycle |
Heel strike, mid-stance, push off and swingphase
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PHASES OFSTRENGTH TRAINING |
Foundational Strength Max Strength Explosive Power Muscular Endurance |