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49 Cards in this Set
- Front
- Back
- 3rd side (hint)
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NAMSIT
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IDEA
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Components of Exercise Session
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FITT
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ABCS
- Resistance Exercise Order |
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Periodisation
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Mesocycles
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Endurance Training Zones
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HIT Zones
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HIT Zones
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Endurance Training Adaptations
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Short Term Anaerobic training
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Long Term Anaerobic Endurance
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Long Term Anaerobic Endurance
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Resistance Training Methods
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Increase in RM continuum
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Increase in RM continuum
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Strength Training Reommendations
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Novice
Intermediate Advanced |
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Power Training Recommendations
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Plyometric Phases
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Muscular Endurance Training Recommendations
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Bone Structures
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Compact (Cortical)
Cancellous (Trabecular) |
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Bone Classifications
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Long (humerus)
Short (carpals) Flat (parietal) Irregular (vertebra) Sesamoid (patella) |
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Skeletal structure
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Axial (skull, vertebral column, ribs, sternum)
Appendicular (shoulder & pelvic girdles,upper & lower limbs) |
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Vertebrae Structure
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Cervical (7)
Thiracic (12) Lumbar (5) Sacrum Cocyx |
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Postural Definitions
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Kyphosis
Lordosis Scoliosis |
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Types of Joint
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Fibrous (skull, non-articulating)
Cartilaginous Synovial |
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Types of Synovial Joint
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Ball & Socket (shoulder,hip)
Hinge (elbow,knee,ankle) Gliding (carpals,tarsals) Pivot (radioulnar, cervical spine) Saddle (thumb) |
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Structure of Synovial Joint
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Hyaline cartilage
Capsular Synovial membrane Joint capsule Synovial fluid Propriceptors |
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Types of muscle
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Cardiac
Smooth Skeletal |
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Types of muscle
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Cardiac
Smooth Skeletal |
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Types of Skeletal Muscle
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Parallel (biceps)
Pennate Convergent (pectorals,deltoids) |
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What carries Oygen in muscle?
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Myoglobin
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TypeII b fibers known as...
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Fast Glycolytic
...only use glucose as fuel |
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Types of Muscle Contraction
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Isotonic
- concentric (upward movement in bicep curl, muscle gets shorter) - eccentric (lower movement in bicep curl) Isometric - no change in muscle length |
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Roles of different muscle groups
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Planes of Movement
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Sagittal/median
Frontal/coronal Transverse/horizontal |
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Nervous System
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Neurotransmitters
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Nervous System
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Neurotransmitters
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Endocrine System
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Hormones (secreted from glands)
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CNS
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Brain
Brain Stem Spinal Cord |
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PNS
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Autonomic (involuntary actions e.g. Heart)
Somatic (sympathetic, parasympathetic) |
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Glands
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Hormon Types
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Lipid soluble
- cortisol, testosterone,oestrogen Water soluble - peptides (insulin, glucagon) |
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Heart Valves
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Atrioventricular
- tricupsid - bicupsid (mitral) Semi-lunar - pulmonary - aortic |
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Cardiac Cycle
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P (atrial contraction)
QRS (ventricular contraction) T |
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Cardiac Output
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HR (bpm) * stroke volume (mls)
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Blood Composition
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55% Plasma/45% Cells
Red = erthrocytes White = leukocytes Platelets |
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Mechanisms of Core Stabilisation
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Intra-abdominal pressure
Thoraco-lumbar fascia gain Hydraulic amplifier effect |
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