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83 Cards in this Set
- Front
- Back
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Golgi Tendon Organ
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-senses a heavy load
-activates antagonist muscle |
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2 Muscle Fiber Types
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Type 1 - slow, for endurance
Type 2 - fast, for quick actions |
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Muscle Spindle
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-senses stretch of muscle
-detects change and length and rate of change of length |
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Motor Unit
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-motor neuron and all of the muscle fibers it innervates
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Phosphagen System
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-forms ATP without oxygen with creatine phosphate
-creatine kinase catalyzes this |
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Glycolysis
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-breaks down carbohydrate to form 2 pyruvate
-doesn't require oxygen -net gain of 2 ATP and 2 NADH with oxygen -without oxygen, converted to lactate |
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Oxidative System
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-primary source of ATP
-needs Acetyl CoA to keep going -produces net of 35-37 ATP when in presence of oxygen |
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Fast vs Slow Glycolysis
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Fast - produce lactic acid
Slow - enters the Krebs cycle |
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Cori Cycle
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-lactate is shuttled to liver where it is oxidized into glucose
-1 hr post-exercise blood lactate is back to normal |
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How many ATP does glycogen form in glycolysis versus glucose?
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- 3, rather than 2
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What is the rate limiting enzyme in glycolysis?
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Phosphofructokinase (PFK)
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Lactate Threshold
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-when blood lactate increases above baseline
-lactate isn't cleared as fast as it is produced |
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Onset of Blood Lactate (OBLA)
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-when blood lactate reaches 4 mmol
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Product of 2 turns of the Krebs Cycle?
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-8 NADH
-2 FADH -2 ATP |
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Fat Oxidation
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-fatty acids enter mitochondria to form acetyl CoA
-causes more turns of the Krebs cycle than glucose |
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Protein Oxidation
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-not a significant source of energy
-amino acids are converted to glucose, pyruvate, or various Krebs Cycle intermediates |
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Energy Production versus Capacity
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-the longer it takes to produce energy the more ATP are produced
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How do you know which system is activated?
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-depends on INTENSITY and DURATION
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Phospagen Depletion
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-it takes 8 minutes to replenish creatine phosphate
-creatine phosphate is depleted 50-70% in 5-30 seconds |
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Glycogen Depletion/Repletion
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-rate of depletion is related to intensity
-rate of repletion is dependent on carb intake post exercise |
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Law of Mass Action
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-concentrations drive reactions
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Endocrine Responsibilities
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-Maintain homeostasis
-Growth and Development -Energy Utilization -Reproduction |
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Permissiveness
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-Hormone A must be present for full strength of hormone B
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Synergism
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-hormone A and B act separately but together they enhance their effect
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Antagonism
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-hormone A and B oppose eachother
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3 triggers of hormone release
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Humoral - detected in blood
Neural - send neural impulse to brain Hormonal - hormone acts on another gland |
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Muscular Adaptation to Resistance Training
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-protein synthesis
-decrease in type 1 fiber degradation -increase in type 2 fiber protein synthesis |
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Factors effecting Hormone Response
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Fluid Volume Shift - ICF increase
Tissue Clearance Rate - it takes time for H to circulate Hormone Degradation - breakdown of H Binding Proteins - facilitate solubility of H |
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Growth Hormone
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-mobilizes energy
- increases collagen production (connective tissue) -no link to muscle growth -declines with age |
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Growth Hormone Response
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-high volume lifting with multiple sets and short rests
-causes a lactate build-up -carbs blunt GH |
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Cortisol
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-converts AA to carbs
-increases proteolysis -increases during resistance training -mirror GH |
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Catecholamines
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-E/NE
-increase in energy availability (catabolic) |
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Joints Classifications
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-classified by # of directions of rotations
-Uniaxial, Biaxial, Multiaxial |
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Muscle Attachments
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Fleshy - muscle to bone
Fibrous- tendon to bone |
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Levers
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1st class - arm extension
2nd class- plantar-flex 3rd class- arm flex |
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Formula for Weight
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-acceleration(9.8) * Kg = Newtons
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Formula for Work
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Newtons * Distance * Reps = Joules
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Formula for Power
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Joules / Time = Watts
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Sources of Resistance
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-Gravity, Interia, Bracketing, Friction, Air Resistance, Elasticity
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Neural Adaptation to Resistance Training
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-anaerobic training increases area of neuromuscular junction
-primarily neural gains early on |
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Cross - Education
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-working out 1 side will help the other side through neural gains
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Bilateral Deficit
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-not being able to workout both sides at same time
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Hypertrophy vs Hyperplasia
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- increase in CSA of existing fibers
- increase in the # of fibers |
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Minimal Essential Strain
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-threshold of stimulus for new bone formation
- MES is 1/10 of force needed to fracture bone |
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Factors Stimulating Bone Growth
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-intensity, speed of loading, volume, direction of force, fluid shifts
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Cartilage
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Hyaline- articulating surfaces
Fibrous- intervertebral discs -lacks blood supply, depends on synovial fluid for nutrients |
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Formula for Ventilation
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Respiratory Rate * Tidal volume
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Overtraining
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- excessive frequency, volume or intensity of training that results in fatigue, illness, or injury
Sympathetic- increase symp. activity at rest Parasympathetic- increase para. activity at rest |
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Detraining
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-strength loss because of stopped training
-strength retained is rarely lower than pre-training values |
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Muscle Memory
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-satellite cells donate myonuclei to muscle with resistance training
-those myonuclei stay in muscle during detraining so when training starts, muscle growth occurs faster |
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Cardiac Output
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-the amount of blood pumped by the heart in liters per minute
-SV * HR |
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What regulates stroke volume?
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-end diastolic volume
-catecholamines |
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Starlings' Mechanism
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-force of contraction is a function of the length of the fibers of the muscle wall
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Maximal Oxygen Uptake
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- the greatest amount of oxygen that can be used at the cellular level for the entire body
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Resting Oxygen Uptake
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-estimated at 3.5 ml of oxygen per kg of body weight per minute
-defined as 1 metabolic equivalent (MET) |
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Rate Pressure Products
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-estimate of the work of the heart
- systolic blood pressure * HR |
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Cardiovascular Response to Exercise
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- blood flow to active muscle is increased
- blood flow to organs are reduced |
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Why does ventilation rate increase with exercise?
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- to get rid of the Hydrogen ions in the blood
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Physiological and Anatomical Dead Space
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Physiological - damaged alveoli
Anatomical- air occupying nose, moth and trachea |
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Chronic Cardiovascular Adaptation to exercise
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-requires progressive overload and intensity to see physiological adaptations
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Chronic Respiratory Adaptations to exercise
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-ventilations doesn't generally limit aerobic exercise
- adaptations include increased tidal volume and breathing frequency |
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Chronic Muscular Adaptations to exercise
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- more rapid rate of lactate removal
- selective hypertrophy of type 1 muscle fibers -increase in # of mitochondria and myoglobin content |
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What is the most important factor in improving and maintaining aerobic power?
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-intensity
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Adaptation to altitude
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- increased formation of hemoglobin
- takes 3-6 weeks of constant exposure to adapt -reduced athletic performance is expected |
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Effects of Smoking
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-increased airway resistance
-paralysis of the cilia - increased myostatin |
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Blood Doping
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- infusing red blood cells
- increases oxygen carrying capacity |
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Age and Sex in reference to exercise
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- maximal aerobic power decreases with age
- the general physiological response to training is similar in men and women |
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Chronological vs Biological Age
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Chrono. - age in years
Bio. - measure of sexual maturation - menstruation for girls - pubic hair, facial hair for boys |
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Peak Height Velocity
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-growth spurt in puberty
- this weakens bone and cause muscular imbalances |
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Training Children
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-focus on flexibility, muscular balance, and decrease volume/intensity of resistance
-growth occurs at diaphysis of bone children as young as 6 can benefit from resistance training |
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Resistance Training in Children
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-adult programs are not appropriate for children
-ensure there is enough warm up, proper technique, proper load progression, and adequate rest -begin with body weight exercise then progress to moderate resistance |
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Benefits of Training Children
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-30-40% increase in strength due to motor unit coordination, activation and firing
-prevent sports related injury -improved performance in sports |
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Absolute Strength Differences in Gender
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-women's average maximal mean whole body strength is 60% of the average man's
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Relative Strength Differences in Gender
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-refers to absolute strength divided by body weight
-relative strength similar compared to body weight |
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Q - Angle
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-angle between the line connecting the anterior superior iliac crest and the midpoint of the patella, and a line connecting the midpoint of the patella to the tibial tuberosity
-women's is larger |
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Sarcopenia
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-age related loss of muscle mass and function
-results in low metabolism and fat gain -after age 30 adults lose 3-8% of muscle per decade -very slow process but is accelerated in a catabolic crisis such as bed rest |
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DEXA Scan
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-Dual-energy X-ray Absorptiometry
-assessment to determine appendicular lean mass |
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Aging Muscle
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-loss in fiber size and fiber number
-pronounce fiber II atrophy but increase in type I -loss of strength and power |
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Factors in Sarcopenia
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-decreased sex hormones and anabolic hormones
-physical inactivity -malnutrition -smoking |
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Prevention of Sarcopenia
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-overload the muscle to make it adapt
-take in adequate caloric and protein intake -possibly hormone replacement therapy |
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Building Muscle with Age
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-response to resistance is smaller than that of young
-increases in size and strength are possible |
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Osteopenia vs Osteoporosis
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Penia- bone mineral density between -1 and -2.5 SDs of the young adult mean
Porosis- bone mineral density below -2.5 SDs of the young adult mean |
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Program Design for Seniors
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-before training, obtain medical history
-gradual progression -should include high velocity power exercise to help them catch themselves when falling |
