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146 Cards in this Set
- Front
- Back
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THE Knee |
Made up of the femur and tibia bones. The knee is on the anterior side by the quadriceps. |
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Muscles of the knee joint |
Two joint muscle. Hamstrings Rectus remote The quadriceps Gracualis Sartorus TCL muscles Exercises leg extension And Leg curl exercises |
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Ankle |
Made up of the tibia and talus bones Moments flexion (dorsiflexion) and extension ( plantar flexion) |
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Muscles of the knee |
Gastronemius and soleus Insertion tibia and fibula |
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Shoulder impingent |
Occurs in activities that require the arm to abducted or flexed and medially rotated such as baseball pitching. Also tennis players and swimmers. |
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Impingment |
Shoulder pain caused by connective tissue running on shoulder blade. |
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Shoulder gridle |
Made up of the clavicle and the scapula elevation, depression, upward rotation, downward rotation abduction and adduction. |
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Elbow |
Made up of humerus and ulna bones. Only involves flexion and extension. Biceps two muscle joints but acts as a three muscle joint. |
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Forearm |
Ulna and the radius |
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Compontes of fitness |
Total fitness Heredity Environment Freedom of disease or injury Personal interest Freedom of stress Mind body spirit link |
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Strength |
Structural/ anatomical factors Physiological factors/ biochemical factors Psychoneural/ psychosocial factors External environmental factors Is the ability to exert musculoskeletal force against and external object
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1 RM |
Maximum effort for a one repetition of a weight training exercise. |
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Limit strength |
Is the amount of muscloskeletal force you can generate for one all out affort. |
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Limit strength types |
eccentric strength. Static strength Concentrict strength |
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Absolute strength |
The mount of musculoskeletal force you can generate for an all out effort 80 to 85 1 rm. |
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Anaerobic strength |
Without oxygen Driven by ATP/CO pathways the glycolytic pathway and oxidative pathway. |
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ATP/CP |
Refers ti the biomechanical inside the muscles that produce energy for the muscles to work |
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glycolytic |
Sugar stored inside your muscles call glycogen does not need oxygen for aneraboic exercises |
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Linear strength |
Strides running or doing repetitions in body building The ability to sustain all out maximum effort over a extended period of time. |
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Nonlinear strength endurance |
Can use either aerobic or anaerobic. The ability to perform an activity with exceeding explosiveness over and over for an extended period of time |
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Aerobic strength |
Requires oxygen Can be linear and nonlinear exercises Long distance runners |
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Angle Q |
Starting line |
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Angle A |
The angle of each successivetangent becomes greater and greater and faster and faster |
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Force |
Maximum amount of force output you produce during any given moment. |
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Time |
How long it takes from beginning of upward movement to exert maximum force. |
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Periodization |
How ones training is broken down to macrocycles macrocycles and macrocycles |
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General adaptation syndrome GAS principle |
Model of training that describes the body's short term long term reactions to stress. Alarm resistance and exhaustion |
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Supercompensation |
The post training period during which the trained function parameter has a high-performance capacity than it did prior to the training period. |
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Fitness fatigue model |
Expands on GAS uses two factors model if training. At any time preparedness is the difference between the positive and the negative affects of fatigue. |
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Calisthenics |
Exercise movement using your own body strength |
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EGG TEST |
Electrocardiogram cardio stress test using sensors on chest. |
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EXT |
Graded exercise test, work load is gradually increased. |
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Submaximal GXT |
Performed on a bicycle |
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40 MALES AND 50 FEMALES |
So not need a EXT to be performed as long as they have no heart problems. |
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40% to 60 % VO2 max is for |
Non symptomatic 40 pluse men and 50 women. |
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60 % VO2 MAX is recommended for |
All people under 40 to 50 years of age |
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Concentric contraction |
A increase in tension on a muscle as it shortens. |
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Eccentric contraction |
Muscle activation that increases tension on a muscle as it shortens |
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Isometric contraction |
No movement of change in muscle fibers. |
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Concentric contraction |
Muscles shorten to produce movement Known as overcoming strength Example bicep curls. |
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Eccentric contraction |
Muscle lengthens as it contracts, lowering the weight during bicep curl. |
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Isometric contraction |
Muscles exhibits strength but the limbs do not move also seen in stabilization. |
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Gain more strength in isometric contraction. |
True . |
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Muscular cardiopulmonary metabolic adaptations to exercise are know as the training effect |
True. Training effect is a increase in the functional capacity of muscles and other bodily tissues which include cardiopulmonary and metabolic adaptations. |
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Homeostasis |
Is the body's automatic tendency to matain a constant internal body environment through various process. Also controls body temperature OH balance in blood cells Water content of cells and blood Blood glucose levels and other nutrients Metabolic rate Hormone production |
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Basal metabolic rate |
BMR Is the required number if calories required to keep your body functioning at rest. BUT is also know as your body's metabolism therefore any increase to your metabolic weight such as exercise will increase your BMR. |
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Anabolisim And catabolism can occur at the same time though the body. |
True |
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What is a calorie |
A calorie is a unit of heat and the preferred unit in metabolic studies a d nutrition labels in Kilocalorie KCal The amount of energy required to raise water temperature of 1 kilogram of water 1 degree Celsius at 1 atmosphere. |
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KCal |
Is a unit of measurement that equals 1000 calories or 1 calorie. |
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The primary fuel during endurance exercise |
Is Fatty acids 70% of energy used for endurance comes from fat. |
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The molecule used for storing transfer energy in the body is called |
Adenosine triphosphate ATP |
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The ATP/CP pathway is the primary pathway used for activities lasting two mins or greater. |
False APT and CP pathway is only able to be utilized for 10- 15 seconds. |
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About 98% of the body is composed of only 6 elements, oxygen, carbon, hydrogen, nitrogen, calcium, and phosphorus |
True. |
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Respiratory system is responsible for |
Supplying oxygen to the body Eliminating carbon dioxide in the body Helps regulate the body's PH balance. Consists of the lungs, air passageway, leads from the mouth, throat, teachers, and bronchi. |
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The circulatory system consists of heart, arteries and veins |
True. |
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The nervous system is made up of |
Peripheral nervous system Central nervous system |
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Central nervous system consists of |
Brain and spinal column |
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The peripheral nervous system |
Relays messages from the CMS to the body and relays messages to the CMS from the body. |
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Excretion is one function of the digestive system |
True. Includes Receipt medication and transport of ingested substances and waste products Secretion of acids mucus digestive system enzymes bile and other materials needed to break down food. Digestion if ingested foodstuff Absorption if nutrients Storage of waste products Excretion Auxiliary functions. |
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Hormones are |
Steroids Amino acid derivatives Peptides |
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Hemoglobin is a oxygen transporting protien in red blood cells |
True Contains plasma Erythrocytes Leukocytes And platelets |
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Hormones |
Alter the rate of synthesis of your cellular protien Change the rate of enzyme activity Change the rate of transport of nutrients through the cell wall All of the above. |
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TENDONS |
Connect bone to bone more elastic than ligaments. |
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ligaments |
Fibrous convective tissue that connects bone to bone or bone to cartilage to hold and support joints. |
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Human adult skeleton has |
206 bones. Bones serve as levers that transmits muscular force. The skeletal system protects organs Serves as a structural framework for other tissues and organs Stores and releases minerals such as phosphate and calcium. |
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Tendons |
Are extensions of muscle fibers and connect muscle to bone |
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Anatomical terms for front and back are |
Anterior and posterior. |
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Anterior |
In the front or front part. |
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Postsrior |
Behind or in the rear |
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Superior |
Above in relation to another structure |
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Inferior |
Below in relation to another structure |
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Proximal |
Nearest the trunk or the point of orgin |
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Distal |
Situated away from the center or midline of the body or away from the orgin. |
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Lateral |
On or to the side. Far from the median or midsagital plane. |
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Medial |
Relating to the middle of center. |
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Type I muscle fibers |
Are predominantly aerobic ( true) |
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Type I muscle fibers |
Slow twitch uses ATP predominantly through the aerobic system of energy transfer. |
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TYPE IIA |
Fast twitch fiber subdivision characterized by a fast shortening speed and well developed capacity for energy transfer from aerobic and anaerobic sources. |
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Type IIx |
Fast twitch subdivision characterized by the most rapid shortening velocity and greatest anaerobic potential |
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Cardio vascular aerobic exercises |
Results in mitochondrial adaptation |
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Type II muscle fibers |
Are entirely Aerobic |
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Muscle hyperteophy |
Increase in muscle fiber size. |
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Muscular force is |
Broken down to magnitude Direction Point of applications Line of action |
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Magnitude |
How much force is applied to dumbells barbells or machines |
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Direction |
The way in which force is applied |
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Point of application |
Where the force is applied on the body or implemented being used |
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Angle of pull |
The angle in which a muscle pulls relative to the long axis of the bone on which it pulls |
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Inertia |
Resting inertia and moving inertia |
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Seesaw motion |
First class lever |
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Kinesthisis |
The ability to perceive your position and movement of the body or limbs in space |
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Wheelbarrow is a |
Second class lever system |
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The faster the work is done during a movement the lessee the amount of power |
True |
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Type I muscle fibers |
Slow twitch muscle fibers predominately used during aerobic exercises |
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Type II fibers |
Fast twitch muscle fibers mainly used during anaerobic exercises short period of time. Includess type II a and typebII bb |
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Hypertrophy |
Training at 60% to 80 % 1 rm 6 to 12 reps for 3 to 6 sets per exercises |
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Heavy weights use what kinda of fibers |
Type IIb |
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Second class lever |
The weight is distributed between axis of rotation and the application of force. A example is a wheel barrow. |
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3rd class lever |
Force is applied between the fulcrum and the resistance Bicep curls. |
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1st class lever |
Fulcrum is in the middle Head nods back and forth A sea saw. |
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Newton 3 rd law of motion |
Action and reaction. Objects in a contact exerts equal and opposite forces on eachother. |
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Kinesthesis |
Is the ability to perceive your position and movement of the body or body's limbs in space. |
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Muscloskeletal system |
Body system that consists of the bines joints connective tissue and muscles. |
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Skeletal system |
Consists of the bines and cartilage and supports and protects the body |
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Axial skeleton |
Forms the central across of the body mostly conceded with mataining the structure of the body consists of 80 bones. |
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Appendicular skeleton |
Supports the appendages and creates locomotor and manipulative movements Consists of 126 bones 60 upper 60 lower 2 pelvic 4 shoulder gridle. |
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Fatty acids |
Any large group of no basic acids especially those found in animal and vegetable fats and oils |
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Triclycerides |
Storage dorm of fat made up of three fatty acids and glycerol group |
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Insulin |
Polypeptide hormone functioning in the regulation of the metabolism of carbohydrates and fats especially the conversion of glucose to glycogen which lowered the blood glucose levels |
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Tendons |
Connect muscle to bone i.e. Achilles tendon |
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Ligaments |
Connect bone to bone Elbow joint |
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Isotonic |
Muscles shorten but retains constant tension |
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Fast twitch muscle fibere |
Recruited when heavy lifting is involved High intensity work Short in duration Examples are spritting lifting, shot put, Vurnable to lactic acid build up Also has Type IIa and type IIb fibers |
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Slow twitch muscle fibers |
Slow speed of contraction. And high capacity for aerobic glycolysis Examples are long distance runners. Red in color and high resistance to fatigue low out put of power. |
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Anaerobic power endurance |
Comes from apt and CP storage. Last 1 to 2 mins |
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Aerobic endurance |
Comes from oxidative pathways last over 2 mins |
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Strength power |
Comming immediate ATP shot put sprints golf swing last 0 to 3 seconds |
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Sustained power |
Comes from APT and CP Lasts up to 10 seconds maximal efforts |
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Aerobic system changes |
Increases size and number of fog muscle fibers Increases tolerance to higher levels of blood lactate Increases enzymes involved in the anerobic phase of glycogen break down Increases muscle resting levels of APT CP creatine and glycogen Increases level of growth hormones and tetestrone after short bouts 45 to 75 mins of high intensity weight training. |
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Aerobic changes |
Increases mitochondria density in slow twitch muscles, Higher aerobic capacity Generates slow twitch muscle fibers, increases myoglobin Increases blood flow and fat mobile metabolism |
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Posture |
The way the body holds itself while sitting, standing, laying down or moving |
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Lordosis |
A spinal disorder in which the spine curves significantly inward at the lower back also called swayback. |
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Scoliosis |
Spine sideways curve to the spine. The curve is often s shaped or c shaped |
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Kyphosis |
An abnormally rounded upper back |
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Lordosis |
The superior iliac crest of the pelvis moved foward and downward from the normal anatomical position. Anterior tilt of the pelvis |
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Scoliosis |
Lateral curve of the spine. |
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Kyphosis |
Exaggerated anterior posterior curvature of the spine. |
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SAID principle |
Muscled and subcellular components will adapt at a highly specified way to the demands you impose on the during your training. Training one objective at a time. |
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Gas Principle |
Alarm, resistance stage, exhaustion stage. |
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German Volume training |
Hypertrophy is 55% and 88% of 1 RM. 6 to 15 repitions |
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ISSA does not recommend that an individual performs single join Mivmenrs before multiple join movments |
True |
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Three predictable stages of stress in the GAS principle |
Shock compensation, and exhaustion |
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Symptoms of over Training |
Decrease in performance Elevated heart rate and blood lactate levels during exercise Loss of body weight chronic fatigue Psychological staleness |
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Leading causes of DOMS |
1. Connective tissue damage 2. Skeletal muscle damage 3. The spasm hypothesis |
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The amount of oxygen your body consumes at rest is |
1.0 MET |
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According to the push up test 24 pushups is |
Fair condition for a 38 year old man. |
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Push up test 95 to 100 |
Superior |
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80 push up to 95 |
Excellent |
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60 to 80 push ups |
Good |
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40 to 60 push ups |
Fair |
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20 to 40 push ups |
Fair |
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5 to 20 v |
Very poor |
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Inhibitory Proprioceptors are made up of |
Golgi tendon organ, the muscle spindle, Pacinian corpuscle. |
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Myofibrils are constructed of overlapping strands of |
Protien polymers called actin and myosin |
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The muscle spindle detects excessive |
Stretch with the muscles. It is the stretch receptor within the body of a muscle that primarily detects changes in the length of muscle. |
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To improve your range of motion |
Stretch to the point of mild or moderate discomfort. |
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The type of stretch that facilitates an increase in muscle length through isometric contraction of the antagonist is |
Contract antagonist relax method. |
