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38 Cards in this Set

  • Front
  • Back
Health Benefits of Increased Muscular Strength & Endurance: Increases resting metabolic rate for every pound of muscle, you expend __ extra Kcalories per day
30-40 kcal
Static stretching: increase pressure further - hold for
_________________sec
10-30sec
Proprioceptive Neuromuscular Facilitation (PNF): -You contract for ___ seconds
-As you relax your contraction, partner carefully increases your ROM - hold for ____sec
-
4-6sec, 10 - 20 sec
How Long?Progress from ___ secs at first, to ___ seconds after 2 -3 months of regular stretching
10, 30sec
How Long?• From ____ second stretch - only slight increase in benefits
• ____ min. sufficient to prepare body for exercise &
maintain existing ROM
• ____ min. for those striving to increase ROM
30 - 60 sec, 5 - 10min, 10 - 30min
Rest to Work intervals during training. __:__ for strength / power(__ second work interval : ___ min. rest)
1: 5, 30sec, 3min
Intensity:
> ___% 1 RM = ______
< ___% 1 RM = ______
60= strength, 60%=muscular endurance
___reps for strength (heavy
___reps for muscle bulk
___reps for general sport
(moderate resistance)
___reps for muscular endurance(light resistance)
2 - 6
6 -10+
8 -12
15 - 25
Number of Sets: ____ for beginners, ___ for more advanced
1 - 2, 3 - 6sets
____sets per entire session
20 - 25sets
Adolescence from onset of puberty - to maturity (approximately ___ years)
5yrs
Approximately _____% of human life is spent growing.
25%
Prox femur: ___%
Dist femur: ____%
Prox tibia: ___%
Dist tibia: ___%
15, 40, 27, 18%
More growth occurs in the femur than tibia (__vs __%)
•2/3 more growth occurs at knee end of long bones versus
hip & ankle (__% vs ___%)
55% vs 45%, 67% versus 33%
Boys:__X at age __ = adult height
___ x weight at age ___ = adult weight
2X, age 2

5X, at 2
Girls:_____X at ___ months = adult ht.
___X weight at ___ months = adult wt.
2X, age 18 months

5X, age 18 months
head growth
___ body length at birth
___ body length at age 6
___ body length at maturity
1/4
1/6
1/8
legs growth
grow ____X in length
5X
trunk growth
Grow____x in length
3X
bow legs at ___months
18 months
knock knees at ___years
3yrs
straight legs at ___yrs
6yrs
After the ____yr, growth settles down and there is a long, quiescent period of growth until puberty

HEIGHT ____ cm/Year

WEIGHT _____ Kg/Year
2nd year

5 - 6cm/Year

2.5 Kg/Year
Peak ________ Velocity follows PHV by about ___ months
Weight, 3 monts
Peak _________ Velocity follows PHV by about ____ year
height, one yr
Age at takeoff (adolescent growth spurt)
girls ____yr - boys _____ yr.
10yrs 12yrs
Age at peak height velocity (PHV) the velocity of growth reaches it’s maximum
girls ___yr - boys _______yr.
12yrs 14yrs
On average, girls are ___ years in advance of
boys.
2yrs
PHV is a relatively early pubertal event in girls and precedes menarche by ___ year
~ 1
There is a __ yr. variation in maturity in a typical grade 3 class (skeletal maturity ___ yrs.)
5 - 6yr
5 - 11yr
ADOLESCENT GROWTH SPURT
• BOYS
Add __ kg
Add __ cm
20kg, 20 cm
ADOLESCENT GROWTH SPURT
• GIRLS
Add __ kg
Add __ cm
16kg, 16cm
magnitude of the growth spurt is ___ cm/yr
greater in boys than in girls.
2cm/yr
boys experience _____yrs more
of pre-adolescent growth than do girls
2 years more
On average girls stop growing by age ___ while
boys continue until age ___
16, 18
prior to puberty, girls have _______ more body fat than boys • after puberty, girls have_______more fat than boys
10-15%

50%
Average Canadian child is sedentary from __ hours a day in front of the TV
alone
3-5hrs
In the past 15 years: the prevalence of obesity has __ in Canadian children aged 7-13 years, and the prevalence of overweight children has __
tripled, doubled