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62 Cards in this Set
- Front
- Back
Abduction
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moving a body segment (an arm or a leg) away from the center of the body (such as raising one's arms from side to shoulder height
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Adduction
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Bringing the body segment back to the center of the body (such as bringing arms back to one's side from an abducted position
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Aerobic
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Exercise which requires a great deal of air (oxygen). Such activities as running or swimming more than 40 seconds are generally in the aerobic category. As the activity progresses, more blood fats and blood sugar (glucose) are used.
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Agonist
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Muscle that contracts concentrically, such as the biceps in a curl
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Anabolic Steroids:
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Hormones used to promote muscle growth. Not recommended, often illegal
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Aerobics
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A type of cardiovascular exercise. The term is usually associated with a tpe of aeobic dance routine.
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Anaerobic
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Exercise that is completed quickly. Such contractions do not require the presence of oxygen. Lifting heavy weights or running a 100 meter dash are both in the anaerobic category. The fuel for anaerobic activity comes from fuels already in the muscle fibers, not from fats and sugar in the blood
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Antagonist
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Muscle opposite agonist, such as the triceps in a biceps curl
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Barbell
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A long steel bar on which weights are attached for two-handed, large muscle exercises
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Bulk/hypertrophy
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Increased size of muscle fibers, CT's, and "fuel stores"
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Cam
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device used in some weight training machines that aids the lifter in working the muscle to its maximum throughout the contraction.
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Cardiovascular
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Means "heart-blood" but includes the action of the lungs
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Cardiovascular Endurance
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body's ability to transport oxgen. It is a reflection of the size and efficiency of the heart, the number of blood vessels carrying oxygen to the muscles, the amount of red blood cellsthat actually carry the oxygen, and the ability of the muscles to absorb oxygen and utilize it in energy production
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Clean and Jerk
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an Olympic lift in which the bar is brought to chest height in one move, the clean, and then brought above the head in a second move, the jerk
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Collars
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Metal devices thtat slide over the end dof the bar and hold the weights in place
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Concentric Contraction
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Occurs when the muscles are shortening
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Curl
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An action in which only the elbow or knee joint is moved. It can be a biceps or leg curl
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Cuts
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Term used to define muscle definition in a body builder
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Depression
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Downward movement of the shoulders
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Dorsi Flexion
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Bringing the top of the foot closer to the front of the leg. This action stretches the achilles tendon
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dumbbell
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short bars generally used for one-arm exercises
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eccentric contraction
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occurs when a muscle continues to resist as it lengthens
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electrolytes
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substances absorbed in solution, capable of conducting electric charge. The electrolytes potassium, calcium, and magnesium, for example, are essential for nerve and muscle function
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Elevation
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Moving the shoulders upward
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Ergogenic
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energy producing. Foods and other products that increase energy or speed recovery from fatigue are argogenic aids
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Eversion
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turning the sole of foot outward
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Extension
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Increasing the angle of a joint (such as letting bar down to hips from chest in bicep curl)
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Flexion
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Decreasing the angle of a joint
(such as letting the bar down to the hips from the chest in a bicep curl |
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Hyperextension
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bringing a body part past the normal extension position (a back arch is an example)
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Hypertrophy
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occurs when the individual muscle fibers increase in size
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Incline-Decline Boards
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Padded boards that can be set at an angle so that the weight trainer can work different aspects of muscles than those worked in a standing/lying position
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Intensity
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Avg. weight lifted per repetition. It can be seen as the quality of work done in a workout
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Isokinetic
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means "same energy" or "same speed." Refers to exercises performed at a constant rate of speed while force is exerted against a machine.
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Isometric
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means "same length"
The muscle contraction does not change the joint angle |
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Isotonic
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Means "same tone." Any exercise w/ free weights
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Inversion
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Turning the toe inward
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Load
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Volume x Intensity, or total # of pounds lifted in a workout
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Muscular Endurance
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Refers to how many contractions a muscle can make without tiring. So it is the ability of the muscle to produce constant force for a long period of time. Ex- running, swimming
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Nautilus
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type of weight machine with special cams that allow amount of force needed to lift the weight so that the muscle can be kept working close to maximum throughout the exercise
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Negative Exercise
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Eccentric (muscle lengthening) exercise in which the weight is lowered under control to a starting position
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Periodization
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Changing the long-term workout schedule into shorter cycles (periods) during a year
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Plantar flexion
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pushing the toes away from body
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plyometrics
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a rebounding exercise in which the muscle goes immediately from an eccentric to a concentric contraction. Useful in developing power and speed
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Power
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Combination of strength and speed
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Press
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an action in which the weight is pushed away from the body using the triceps, shoulder, chest, or leg muscles
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Prone
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Lying face down
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repetition
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one complete cycle of an exercise
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rotation
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moving a body part around its long axis
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Set
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Number of repetitions performed without resting.
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Snatch
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Olympic lift in which the weight is lifted from the floor to an overhead position in one movement
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Static Contraction
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A muscle contraction in which the joint doesn't move. Ex- isometrics
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Supine
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lying face up
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Target Heart rate
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The pulse rate desired by an individual to achieve an effective cardiovascular workout. Popular method is to take 65 to 85 percent of the number that results from subtracting your age from 220.
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Universal Machines
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The first weight machine in which thcavity due to the face weights were on slides and were selected by keys
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Valsalva Effect
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Increase in the pressure inside the chest cavity due to the fact that the glottis is closed, the breath is held, and the muscles around the chest are contracted. The increased pressure can raise the blood pressure inside the chest significantly
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Volume
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quantity of work done. Total # of repetitions done in a workout
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Static Contraction
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A muscle contraction in which the joint doesn't move. Ex- isometrics
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Supine
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lying face up
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Target Heart rate
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The pulse rate desired by an individual to achieve an effective cardiovascular workout. Popular method is to take 65 to 85 percent of the number that results from subtracting your age from 220.
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Universal Machines
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The first weight machine in which thcavity due to the face weights were on slides and were selected by keys
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Valsalva Effect
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Increase in the pressure inside the chest cavity due to the fact that the glottis is closed, the breath is held, and the muscles around the chest are contracted. The increased pressure can raise the blood pressure inside the cheset significantly
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Volume
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quantity of work done. Total # of repetitions done in a workout
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