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58 Cards in this Set
- Front
- Back
Par Q
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Physical readiness Questioniare
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What is the energy system muscle fiber recruitments determined by
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Intensity and duration
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Most widely used drug
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Caffeine
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efferent and afferent nerve
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Efferent - Twords CNS
Afferent - away from CNS |
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determine Closing %
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# of people you interact with in the gym and how many you train
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What phase of training do you use with weight loss
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Phase 1stabilazation & 2 strength/endurance with 3 hypotrophy optional
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What stage is active isolate appropriate for
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Phase 2 strength/endurance and 4 max strength
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What phase do you use super sets
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Phase 2 strength/ endurance and 5 power
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Intensity for cardio
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76 - 85% and 86 - 95%
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How long for 100% of ATP & creatine to be restored
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3 min
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how to treat muscle imbalance
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Stretch over active muscles
Strengthen under active muscles |
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What is static stretching is for
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Corrective flexibility
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what is over active in upper cross
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Pec major/minor
teres major lats |
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Under active if feet turn out
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Tebialis anterior
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Why hold trigger points for 30 sec
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Shut down muscle spindle and get it to relax
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Phosphagen system
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fastest rate shortest duration
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Arobic & anerobic
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Arobic - slow
Anerobic - fast |
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adaptation to long term aerobic training
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increase blood volume, Increase capillary density, decrease resting heart rate, Increase cardiac output, respiratory diffusion, increase VO2 MAX
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what does Hypertrophy do to the muscle
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Increase in circumference
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what does Hyperplasia do to the muscle
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split muscles the long way
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Epoc
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post-exercise oxygen consumption
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What does extreme kyphosis show
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hunch back
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5 contra exercise for pregnant women
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NO.....Hip flex.......high intensity.....supine in the 3rd trimester.....prone.....ab in the 3rd trimester.....
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Cortisol
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Breaks down lean body mass
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de conditioned
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muscle imbalance decreases flexion or lack of core and joint stabilization
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1st step to success
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Desired annual income
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5 steps to change
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Precontemplation, contemplation, preperation, action and maintenance
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reasons to lose sale
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didn't ask, not enough built up,
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profit centers
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fitness facilities
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4 neg factors to work as an employee
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they set hours, no control of marketing, % of training fee goes to club, pay maybe lower,
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How long to make a 1st impression
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20 sec
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precontemplation
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not planning on going to the gym
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Contemplation
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considering a gym membership
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Advertising to push or pull a client
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Pull - reg advertisement
push - force into sale ...incentive |
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4 p's of marketing
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product, price, place, promotion
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where is blood and tissue exchanged
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capillaries
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Skin fold sites and V/D
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Thigh - V
Bicep - V Tri - V Calf - V Suprailiac - D midaxillary - V Subscapular -D Abdomin - V Chest - D |
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Key predictors to exercise adherence & participation
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Convince, price, avail options, supportive atmosphere
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Diffusion
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exchange of oxygen and CO2 through diffusion
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Max strength intensity
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85 - 100%
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Example of Strength exercise
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dumbbell chest press
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Stabilization intensity zone 1
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65 - 75%
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5 phases of OPT
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Stabilization, strength/endurance, hypertrophy, max strength, power
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2 types of stretching
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SMR & Static
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2 types of functional flexibility
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Dynamic, SMR
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What is tight if arms fall forward in over head squat
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Lats
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What is a forward lean in an over head squat do to
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tight hip flexors or quads
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why is it important to complete an over head squat
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to check over and under muscle imbalancement
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what does joint disfuction lead to
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joint injury
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tempo for indurance/stabilization training
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2(concentric)-4 (eccentric)-0
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What do you do to increase bone density
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weight bearing - helps with osteoporosis
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2 types of arthritis
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Romatoide - body attacks joint lining
Osteoarthritis - breaks down bone |
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SMART
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Specific Measurable Attainable Realistic Timely
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What does a class 2 lever create
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Chemical advantage
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Catabolic
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Breakdown of large molecule to small
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Cardio vascular training Zone 2 intensity
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75 - 85%
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Contractile elements
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Actin & myosin
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Muscle spindle cell
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Senses change in length of a muscle
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