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25 Cards in this Set
- Front
- Back
Common Muscle Groups
FOREARMS |
Exercise:
Wrist curls reverse wrist curls CONCENTRIC JT MM Wrist flexion Wrist extension |
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Common Muscle Groups
UPPER ANT ARMS |
EXERCISE:
Standing dumbell curls Hammer dumbbell curls barbell curls Reverse curls standing EZ-bar curls concentartion dumbbell curls preacher curls CONCENTRIC JT MM: Elbow flex |
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Common Muscle Groups
UPPER ARMS POS. ARMS |
EXERCISE:Triceps extension
""kickbacks ""press-downs ""dips CONCENTRIC JT MM: Elbow extension |
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Common Muscle Groups
SHoulders |
EXERCISE: Fromt press
dumbbell standin dumbbel side laterals bent-over raises pec,dec,rease deltoid lateral front raises CONCENTRIC JT MM: shoulder girdle up rot. elbow ext. glenohumeral abd |
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Common Muscle Groups
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EXERCISE:CONCENTRIC JT MM:
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Common Muscle Groups
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EXERCISE:CONCENTRIC JT MM:
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Common Muscle Groups
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EXERCISE:CONCENTRIC JT MM:
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Common Muscle Groups
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EXERCISE:CONCENTRIC JT MM:
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Variations in Technique
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Creat diff muscles recruitment
-timing duration percentage max muscle isolation |
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BICEPS
what maximize the contibution from the brachioradialis Supinated curls and EZ bar curls target biceps brachii b/c... |
--Hammer Curls and EZ-bar
this muscle is also the stongest supinator of forearm |
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Biceps
What is the priome mover for recerse curls |
-- Brachialis: b/c its its insertion on ulna... unaffected by forearm pronation ro supination
you can't pronate (reverse) curl as much wt as you durring hammer exbar, ect b/c of the force contribution |
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Muscle Isolation
how do concentarion curls and preacher curls help isolate elbow flexors |
--- the upper arm is supported , thereby reducing contribution from shoulder flexors
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Whats the difference betweent forces of a Narrow or wide stance squat?
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Wide squat- more force
narrow stance- less force middle- higher force |
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Cycling
1. air resistance a. FORM DRAG b. SURFACE DRAG |
a. the drage from the cyclist body.. their shape, profile. pressure; depends on size
b. fricional resistance, skin resistance, skin friction drage... air passes over the surface of the cyclist |
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Pedaling Cycle
2 phases Normal force Tangential force vs. Parallel force and effective force |
Divided into 2 phases:
1. power phase: starts when arm is a t dead center 2. Recovery phase: ends when the crank arm reaches bottomm dead center NF=perpendicular to pedal surface, eff TF= ant-pot dirc along surface, ineff EFF= NF PF=TF |
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Difference between Flat Bench press and incline bench press
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FBP=add, flexion
IBP=flexion |
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Swimming
* how waves are created |
Form drag= shape, profile, pressure of drag... produced by the cyclists body and the bike parting the air
Surface drag=skin drag produced by air passes over the surface of the cyclists and the bike Wave drag= caused bt swimmers body moving near or along the surface of the water * when waters displaced by swimmer, it moves to high zone of pressure to a zone of low pressure creating a wave *KE provides energy needed for wavces, creating opp force to swimmer. As speed of swimmer increase, the opp for increases |
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STROKE MECHANICS
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swimmers are instructed NOT to use straight pullwith hand 90D to surface
* angle attack with hand=hands should follow a CURVILNEAR path= SCULLING * during freestyle you rotate as one unit, through range to 70 to 90 each side |
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SWIMMING FORCES PRODUCED BY HANDS AND ARMS
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force acting on hand as passes through water is divided into 2 components
1. LIFT FORCE= perpendicular to hands line of pill 2. DRAG FORCE= acts in opp dir to motion of hand * magnitude of the lift and drag forces is determined by the pitch (angle of attack) of the hand |
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Swimming velocity and momentum
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V=largely determined by the product of stroke lengh and stroke rate
* depending on duration and speed of the swimming even, a correct combination of SL and SR must by used to maximize performance |
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Cadence and Seat Height for pedaling
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70-100 rpm
160 rpm sprint Long distances 110 short bursts Aerodynamics Metabolic 150º (25º-30º) |
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DANCE
Hop extensors |
Glutes max.
seminmembranosus semitendinosus biceps femoris add. magnus |
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DANCE
Hip add |
add magnus, longus, brevis
pectineus gracilis |
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DACE KNEE EXT.
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vastus lateralis
vastus intermedius vastus medialis rectus femoris |
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Dance
Ankle plantar flx |
Gastrocnemius
soleus peroneus longus peroneus brevis tibilais post |