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38 Cards in this Set
- Front
- Back
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Health Benefits of Increased Muscular Strength & Endurance: Increases resting metabolic rate for every pound of muscle, you expend __ extra Kcalories per day
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30-40 kcal
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Static stretching: increase pressure further - hold for
_________________sec |
10-30sec
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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
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How Long?Progress from ___ secs at first, to ___ seconds after 2 -3 months of regular stretching
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10, 30sec
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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
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Rest to Work intervals during training. __:__ for strength / power(__ second work interval : ___ min. rest)
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1: 5, 30sec, 3min
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Intensity:
> ___% 1 RM = ______ < ___% 1 RM = ______ |
60= strength, 60%=muscular endurance
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___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 |
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Number of Sets: ____ for beginners, ___ for more advanced
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1 - 2, 3 - 6sets
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____sets per entire session
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20 - 25sets
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Adolescence from onset of puberty - to maturity (approximately ___ years)
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5yrs
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Approximately _____% of human life is spent growing.
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25%
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Prox femur: ___%
Dist femur: ____% Prox tibia: ___% Dist tibia: ___% |
15, 40, 27, 18%
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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%
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Boys:__X at age __ = adult height
___ x weight at age ___ = adult weight |
2X, age 2
5X, at 2 |
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Girls:_____X at ___ months = adult ht.
___X weight at ___ months = adult wt. |
2X, age 18 months
5X, age 18 months |
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head growth
___ body length at birth ___ body length at age 6 ___ body length at maturity |
1/4
1/6 1/8 |
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legs growth
grow ____X in length |
5X
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trunk growth
Grow____x in length |
3X
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bow legs at ___months
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18 months
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knock knees at ___years
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3yrs
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straight legs at ___yrs
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6yrs
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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 |
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Peak ________ Velocity follows PHV by about ___ months
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Weight, 3 monts
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Peak _________ Velocity follows PHV by about ____ year
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height, one yr
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Age at takeoff (adolescent growth spurt)
girls ____yr - boys _____ yr. |
10yrs 12yrs
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Age at peak height velocity (PHV) the velocity of growth reaches it’s maximum
girls ___yr - boys _______yr. |
12yrs 14yrs
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On average, girls are ___ years in advance of
boys. |
2yrs
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PHV is a relatively early pubertal event in girls and precedes menarche by ___ year
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~ 1
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There is a __ yr. variation in maturity in a typical grade 3 class (skeletal maturity ___ yrs.)
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5 - 6yr
5 - 11yr |
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ADOLESCENT GROWTH SPURT
• BOYS Add __ kg Add __ cm |
20kg, 20 cm
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ADOLESCENT GROWTH SPURT
• GIRLS Add __ kg Add __ cm |
16kg, 16cm
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magnitude of the growth spurt is ___ cm/yr
greater in boys than in girls. |
2cm/yr
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boys experience _____yrs more
of pre-adolescent growth than do girls |
2 years more
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On average girls stop growing by age ___ while
boys continue until age ___ |
16, 18
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prior to puberty, girls have _______ more body fat than boys • after puberty, girls have_______more fat than boys
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10-15%
50% |
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Average Canadian child is sedentary from __ hours a day in front of the TV
alone |
3-5hrs
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In the past 15 years: the prevalence of obesity has __ in Canadian children aged 7-13 years, and the prevalence of overweight children has __
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tripled, doubled
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