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33 Cards in this Set
- Front
- Back
Multifidus
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O- sacrum, posterior superior iliac spine, transverse processes of all vertebra
I - All spinous process inseting 2 - 4 above origin JA - rotates to oppisite side Synergist to erector spinae |
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Erector Spinae
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Iliocostalis -
I - thoracalumbar apenurosis, posterior ribs O - Posterior ribs, transverse processes Logissimus - O- Thoracolumbar apenurosis, transverse processes I- Transeverse processes, mastoid process Spinalis - O - Ligientum Nuchae, Spinous process I- Spinous process, occipital bone Back extension - bilateral and unilateral |
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Quadratus Lumborm ( QL)
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O - Posterior iliac crest
I - 12th rib, transverse process Hip hicking |
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Rectus Abdominis
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O - Pubic symphysis
I - costal cartilage 5 -7, Xyphoid Process Trunk flexion Synergest - obliques Antagonist - erector spinae |
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External Obliques
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O - External ribs 5-12
I- Anterior iliac crest, Linea alba, pubis Trunk flexion, rotation to the opp side, lateral flexion |
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Transverse abdominis
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O - Inguinal ligement, iliac crest, thoracolumbar apenurosis, ribs, 7 - 12
I - Abdominal apenurosis, linea alba, pubis compression |
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Internal obliques
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O - Inguinal ligement, thoracolumbar apenurosis, anterior iliac crest
Trunk flexion, rotation to the same side |
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Lean body mass (LBM
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Fat % - 100% = fat free %
Fat free % X weight = |
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LBS to KG
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LBS/2.2= kg
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Macro-nutrient fuel factor
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Carbs - 4
Protein - 4 Fat - 9 |
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BMI
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Weight/height(squared) X 703
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S.A.I.D.
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Specific
Adaptaions to Impose Demands |
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F.I.T.T
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Frequency
Intensity Time Type |
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compound
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similar muscles
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superset
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back to back opposite muscles without rest
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acsm risk stratification-
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1)family history - father death before 55 mother before 65
2)Smoking 3) hypertension - > 140/90 4) cholesterol - > 200 or on meds 5) fasting glucose - >110 6) obesity 7) BMI > 30 hip to waist ratio > 1 8) sedentary lifestyle - less than 30 min/day High 9) signs or symptoms neg - HDL > 60 will negate one of the positives |
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Par Q
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to identify the small # of adults for whom physical activity might be inappropriate or those who should receive medical clearance
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Low risk factor
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men< 45
Women < 55 no more that 1 risk factor |
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moderate risk factor
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Men >45
Women > 55 no more than 2 risk factors |
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High risk factor
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ANY signs or symptoms
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Cardiovascular fitness test
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1.5 mile, 12 minute, step test (all vo2 max test)
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muscular strength
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bench press/chest press
back squat/ leg press |
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muscular endurance
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push up,
curl up, pull up, wall sit, plank |
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flexibility test
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apley scratch
active straight leg modified thomas modified obers piriformis test |
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skin fold sites
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1) bicep
2) tricep 3)chest 4)subcapular 5) abdominal 6)subrailiac 7)maxidilla 8)thigh 9)calf |
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blood pressure
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systolic - top #
Diastolic - bottom # 120/80 is normal |
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Macro nutrients recommended by RDA
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carbs - 45 - 65%
Protein - 10 - 35% Fats - 20 - 35% Saturated less than 10% |
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total ribs
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24
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total axial
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80
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total appendicular
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126
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total bones in body
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206
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sections of the spine
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Cervical
thoratic lumbar |
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bones that make up the pelvic girdle most superior to inferior
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Illium, ischium, pubis
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