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23 Cards in this Set
- Front
- Back
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What are used for cardiovascular training?
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Rowing machine, Treadmill, Arm & Cycle egometer
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How long should you hold a static stretch?
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10-30sec
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How to: Rowing machine
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Strap feet in
Knees bent and together Lean forward Arms straight out in front of you gripping the handle Push legs straight Back straight ALWAYS Handle pulled in, just below chest Arms closest to sides as possible 20-40 mins consistently Drive and recover |
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How to: Treadmill
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Warm up & Cool down for 3-5 minutes
Do not hold onto handle bars High Intensity Interval Training; 15% incline Beginner: 6kmh & 3kmh Adv: 10kmh & 5kmh |
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How long should you stretch for?
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5-10 mins
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How to: Cycle ergometer
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Used to measure heart rate, etc.
Used to create training plans for patients Used for rehabilitation |
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How to: Arm ergometer?
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Sit down
Grasp handles in front of you Pedal with arms in a circular motion. Cardio workout for the upper body Ideal for those with lower body disabilities or injuries Muscles used: flexors and extensors in the shoulders, scapula and elbows. |
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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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How do many sets recommended for Beginners and 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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Calves
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Sitting or standing calve raises
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Which muscles do the Machine based exercises focus?
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1. Lats
2. Back 3. Abs 4. Biceps 5. Hamstrings 6. Shoulders 7. Chest 8. Quads 9. Calves 10.Triceps |
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Lats
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Lat pull down,
Lat pull down (behind head) and Chin ups |
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How to: Lat pull down
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Sit with back straight
Grasp the bar over head your hands Lean back slightly Pull the bar in front of your face to your chest by flexing your elbows and lowering them toward your ribs. Muscles used: BRACHIALIS, PECTORALIS MAJOR, TERES MAJOR, LATISSIMUS DORSI |
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How to: Lat pull down (behind head)
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Same as lat pull down except you reach behind the head to the shoulder blades
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How to: Chin up
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Grab bar
Let legs hang for a bit Tightening all muscles, lift chin up to bar slowly Then slowly drop down and repeat |
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Back
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Reverse Fly
Seated Row Bent over row (cables) |
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How to: Reverse fly
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Back straight
Controlled weights Posterior deltoid, rhomboids, middle traps |
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Biceps
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Bicep curls (machine) & single arm curls (cables)
Muscles used: Brachii, brachialis, flexors, deltoid, wrist extensors |
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Chest
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Bench press, peck deck, cross over (cables)
Muscles used: pecs, anterior deltoids, traps, bicep, tricep, abs |
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Quads
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Leg press, Hack squats, leg extension
Muscled used: Quads, glutes, adductor magnus, & soleus |
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Triceps
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Tricep pull down, single arm tricep pull down
Mucsles used: Tricep, elbow extension, anconeus |
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Shoulders
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Shoulder press, front raises (cables), single arm lateral raises
Muscles used: Deltoids (anterior, posterior, lateral) Triceps, teres minor & major, traps, latissimus dorsi |
